Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Quirkey

In the 7 days ending Apr 16, 2017:

activity	#	time	miles		km		+m
Run	2	3:06:09	17.02	(10:56)	27.4	(6:48)	1028
Bike	2	1:52:48	21.03		33.85		793
Other	1	1:00:00
Strength / Core	1	1:00:00
Total	5	6:58:57	38.06		61.24		1821
[1-5]	5	5:58:57

2:19

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Saturday Apr 15, 2017 #

5 PM

Run 46:13 7.81 km (5:55 / km) +438m 4:37 / km
ahr:173 max:188

Friday Apr 14, 2017 #

10 AM

Other 1:00:00 [0]

Osteopath check-up.
Lower back / Pelvis being giving a small amount of stiffness / grief during + after squats +hills +when waking up.

Bike 25:00 [3]
shoes: Moser Speed Sora 20

Bike to / from Osteopath

Thursday Apr 13, 2017 #

7 PM

Run hills 1:09:58 9.79 km (7:09 / km) +295m 6:12 / km
ahr:168 max:187 shoes: Brooks Pure Grit 5 (Black + Re

Trotter Training
3x3 Castro's
Tough going!
Hamstrings feeling it from the start, but R quad starting to fail on the final two reps.

Run 1:09:58 9.79 km (7:09 / km) +295m 6:12 / km
ahr:168 max:187

Wednesday Apr 12, 2017 #

6 PM

Bike 43:54 16.92 km (2:36 / km) +397m 2:19 / km
ahr:134 max:149 shoes: Moser Speed Sora 20

3 laps of the Seat
Feeling yesterdays Dead Lifts!

Bike 43:54 16.92 km (2:36 / km) +397m 2:19 / km
ahr:134 max:149

Tuesday Apr 11, 2017 #

9 AM

Strength / Core 1:00:00
shoes: Vibram Spyridon MR (40)

Late gym session at Commy
Cross WU
SL squats - var heights
Lat pull down / Push ups
SL deadlifts 3x10x20kg Kb
SL quad extensions (build up to 3x10x20kg)
Core: twists / 100's / bicycles / SL bridges (incl 10 reps with 10kg med ball)
Various hips stretches

Monday Apr 10, 2017 #

Note
(rest day)

V Long day away to Wiltshire for work

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