Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Quirkey

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Run4 3:36:28 10.47 16.84 347
  Orienteering1 1:56:51 6.23(18:45) 10.03(11:39) 208
  Bike1 58:57 13.2(4:28) 21.24(2:47) 116
  Strength / Core1 55:00
  Flexibility1 10:00
  Total6 7:37:16 29.89 48.11 672

«»
2:36
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

11 AM

Orienteering 1:56:51 intensity: (32 @1) + (11:05 @2) + (42:44 @3) + (56:05 @4) + (6:25 @5) 10.03 km (11:39 / km) +208m 10:34 / km
ahr:136 max:166 shoes: Inov-8 MudClaw 300 (Yellow)

Brown at SOL6
A long and tiring slog. Challenging course on V interesting range of forested terrain types.
Stooopid big error of heading for 8 in stead of 7 - meant a slog through 'shite' windfall + new growth to recover.
Moving slowly overall - both for physical preservation and for fear of mistakes (causing me to be out even longer). Splits give a good picture - although access to splits browser would be useful)
http://www.clydesideorienteers.org.uk/documents/re...

Knee seemed to cope better than previously. Still a few jabs. Managed to keep going to get all controls - which didn't look likely with only half the controls visited at 1 hour in.
Hip stiffened up afterwards - but not as bad as expected.

Saturday Oct 1, 2016 #

3 PM

Bike 58:57 intensity: (1:48 @1) + (12:24 @2) + (33:25 @3) + (10:41 @4) + (39 @5) 21.24 km (2:47 / km) +116m 2:42 / km
ahr:123 max:164

Thursday Sep 29, 2016 #

6 PM

Run intervals 2:15:44 intensity: (1:18:56 @1) + (17:32 @2) + (14:26 @3) + (14:18 @4) + (10:32 @5) 7.88 km (17:14 / km) +44m 16:46 / km
ahr:100 max:173 shoes: Brooks Pure Grit 4

Trotter Training 'FRA' Reps - Bruntsfield Links
11 PM

Run 20:49 intensity: (3:57 @1) + (3:54 @2) + (11:53 @3) + (1:05 @4) 2.48 km (8:24 / km) +41m 7:45 / km
ahr:114 max:137 shoes: Brooks Pure Grit 4

Post pints trot home. HRM behaving weird (lack of sweat for contact function?)

Wednesday Sep 28, 2016 #

Note
(rest day)

Conference attendance (BRE) + Evening Birthday dinner prevented exercise of any kind. Not even the (now so normal I don't log it) daily dose of light cycling effort.

Tuesday Sep 27, 2016 #

6 PM

Run 49:55 intensity: (7 @1) + (2:39 @2) + (17:05 @3) + (30:04 @4) 6.49 km (7:42 / km) +263m 6:24 / km
ahr:136 max:155 shoes: Inov8 Bare Grip 200

Dumyat with Heather.
Nice chatty pace (for me). Feet not liking gravel on the downhill (thin soles on the Bare Grips)
Enjoyed this -Beats the pants of regular daytime runs around the Uni.
Dropped to Linlithgow station with 30 secs to spare (avoiding 30 min wait) - sweet!

Monday Sep 26, 2016 #

1 PM

Strength / Core 55:00 intensity: (10:00 @3) + (30:00 @4) + (15:00 @5)
shoes: Inov8 Bare-X Lite (Lime)

Uni gym session
SL Squats
SL Step-downs
SL Runners cable rows
Abs: Curl ups + 100's + twists (x100) + Plank variations (incl superman)
SL Quad extensions

Run 10:00 [3]
shoes: Inov8 Bare-X Lite (Lime)

to / from gym

Flexibility 10:00 [1]

esp quads, hips, glutes

« Earlier | Later »