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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 1 days ending Nov 30, 2021:

activity # timemileskm+m
  Walking1 1:49:32 5.56(19:43) 8.94(12:15) 12
  Cycling1 1:45:21 21.18(4:58) 34.09(3:05) 32
  Weight Training1 56:38
  Total1 4:31:31 26.74 43.03 44

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Tu

Tuesday Nov 30, 2021 #

Cycling 47:02 [3] 16.94 km (2:47 / km) +12m 2:46 / km
ahr:142 max:162

Finally a morning tailwind! Felt good. Also wanted to get out this morning. Enjoyed it felt easy for a change.

Walking 1:05:06 [1] 4.92 km (13:14 / km) +10m 13:06 / km

Kinda surprised I covered that much ground; didn't think I walked that much

Cycling 58:19 [4] 17.15 km (3:24 / km) +20m 3:23 / km
ahr:139 max:165

Hard, slow, wet. Headwind. At times felt good, at times legs felt like lead

Walking 11:23 [1] 1.08 km (10:32 / km)

Weight Training 56:38 [4]
ahr:133 max:166

Thick thighs save lives
5 sets 8 back squat at 40kg (65% training 1RM) n- 1st set really felt the bike rides. Hip flexors and quads tired, depth potentially compromised (no mirror)
3 sets 5 DB rev lunges - 2 x 10kg to begin but way too easy so sets 2 and 3 were 2 x15kg
3 sets 5 RDL - stayed light with this and felt really good 1st set 45kg too easy, second set 50, last 55kg
4 sets 3 chins - green band real, 1.5 teal and 2 green, 3 green
4 sets 10 BB BORW - 30kg x 3, last set at 28kg. Overhand grip is rough
2 sets 10 tricep skull crushed with 2 x 5kg DBs
2 sets 5 alternative bicep curls with 7.5kg DBs
2 sets 50 steps farmer's walk with 2 x 15kg DBs
2 sets 10 rear laterals with 2 x 5kg DBs
2 sets 5 slow tricep push up lowers - super easy

Walking 33:03 [1] 2.94 km (11:14 / km) +2m 11:12 / km

2.94km

33:03

Note

Early on the bike this morning!!

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