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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Quirkey

In the 7 days ending Jan 28:

activity # timemileskm+m
  Run3 1:33:44 10.82(8:40) 17.41(5:23) 354
  Strength / Core1 40:00
  Bike2 19:48 2.89(6:51) 4.65(4:15) 73
  Total6 2:33:32 13.71 22.06 427

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MoTuWeThFrSaSu

Sunday Jan 28 #

5 PM

Run 35:33 intensity: (11 @2) + (9:45 @3) + (22:38 @4) + (2:59 @5) 6.17 km (5:46 / km) +190m 5:00 / km
ahr:143 max:168

Friday Jan 26 #

8 AM

Bike 8:14 intensity: (1:10 @2) + (1:25 @3) + (5:39 @4) 2.3 km (3:35 / km) +18m 3:26 / km
ahr:133 max:146

3 PM

Run 32:30 intensity: (10 @1) + (22 @2) + (13:06 @3) + (18:52 @4) 6.22 km (5:13 / km) +83m 4:54 / km
ahr:136 max:157

8 PM

Bike 11:34 intensity: (35 @1) + (3:55 @2) + (6:44 @3) + (20 @4) 2.35 km (4:55 / km) +55m 4:24 / km
ahr:115 max:139

Wednesday Jan 24 #

Strength / Core 40:00 intensity: (5:00 @2) + (15:00 @3) + (20:00 @4)
shoes: Inov8 Bare-X Lite (Lime)

@Stir uni gym
Run to w/u
SL Box Squats
Dips
Forward step-offs (R still very weak / unstable)
100's / Twists / Side Planks

Tuesday Jan 23 #

6 PM

Run 25:41 intensity: (9 @3) + (4:02 @4) + (21:30 @5) 5.01 km (5:07 / km) +80m 4:45 / km
ahr:167 max:180

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