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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Quirkey

In the 7 days ending Sep 17:

activity # timemileskm+m
  Run3 2:29:49 16.02(9:21) 25.78(5:49) 1127
  Orienteering1 2:06:56 8.24(15:25) 13.26(9:35) 705
  Strength / Core1 1:00:00
  Total5 5:36:45 24.26 39.04 1832
  [1-5]5 5:31:48

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MoTuWeThFrSaSu

Sunday Sep 17 #

10 AM

Orienteering 2:06:56 intensity: (4:57 @0) + (14:22 @1) + (2:21 @2) + (18:17 @3) + (1:09:05 @4) + (17:54 @5) 13.26 km (9:35 / km) +705m 7:34 / km
ahr:135 max:174 shoes: Inov-8 MudClaw 300 (Yellow)

Brown at ESOC SoSOL: Cademuir
Rusty after a summer of hardly any O. At least 10 mins of total numpty mistakes. Well knackered long before the end.
http://obasen.orientering.se/winsplits/online/en/d...

Friday Sep 15 #

4 PM

Run 50:22 intensity: (11:55 @4) + (38:27 @5) 9.08 km (5:33 / km) +263m 4:51 / km
ahr:163 max:181 shoes: Inov-8 MudClaw 300 (Yellow)

Holyrood Hilly Plod

Wednesday Sep 13 #

6 PM

Run 53:09 intensity: (1:10 @2) + (5:40 @3) + (29:52 @4) + (16:27 @5) 8.27 km (6:26 / km) +616m 4:41 / km
ahr:149 max:182 shoes: Brooks Pure Grit 5 (Black + Re

London sightseeing

Tuesday Sep 12 #

Strength / Core 1:00:00 intensity: (5:00 @1) + (5:00 @2) + (15:00 @3) + (20:00 @4) + (15:00 @5)
shoes: Vibram Spyridon MR (40)

Cross W/U 10 mins
(All BB exercises = 35kg)
BB Clean and Jerk x2
BB UH Row x2
BB Deadlift x2
BB Squat x2
BB Hip Thrust (x1)
Quad Extension Machine 3x10x20kg
Twists
SL Bridge Lifts
Roller + Stretches

Monday Sep 11 #

2 PM

Run 46:18 intensity: (11 @1) + (23:25 @2) + (16:35 @3) + (5:46 @4) + (21 @5) 8.43 km (5:29 / km) +248m 4:47 / km
ahr:118 max:171 shoes: Inov-8 MudClaw 300 (Yellow)

Holyrood. CCW + High level loop of the bog. Mostly off road.
Muscles still a bit achey from Saturday, but at least the outside of R knee no longer giving jip. Thanks probably to plenty of foam rolling in the last few days.

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