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Attackpoint - performance and training tools for orienteering athletes

Training Log: Quirkey

In the last 7 days:

activity # timemileskm+m
  Run3 1:37:29 7.14 11.48 211
  Orienteering1 1:18:27 7.04(11:09) 11.33(6:56) 461
  Strength / Core2 1:15:00
  Total6 4:10:56 14.17 22.81 672
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Saturday Oct 21 #

2 PM

Orienteering 1:18:27 intensity: (1:26 @2) + (14:04 @3) + (46:38 @4) + (16:19 @5) 11.33 km (6:56 / km) +461m 5:45 / km
ahr:149 max:182 shoes: Inov8 Mud Claw 300 (Red)

Jog to/ from + Green on Whinny Hill.
Very well planned technical course with gafffles and butterfly loops planned by Andrew Lindsay.
However I ran out of steam very quickly, mostly a slow slog. Several blips inside the circle, mostly due to differences between veg on map vs ground.

Friday Oct 20 #

3 PM

Run 34:54 intensity: (4:45 @3) + (21:26 @4) + (8:43 @5) 6.25 km (5:35 / km) +123m 5:05 / km
ahr:150 max:180 shoes: Brooks Pure Grit 5 (Black + Re

Still keeping it easy. Phlegm factory still going strong.

Thursday Oct 19 #

7 PM

Strength / Core 35:00 intensity: (5:00 @1) + (10:00 @3) + (15:00 @4) + (5:00 @5)
shoes: Inov8 Bare-X Lite (Lime)

Treadmill 10mins building to 18km/hr and back down
BB Pelvic thrusts 3x15x40kg
BB Row (narrow/wide/narrow) 3x20x40kg
Twists + Bikes + 100s
Stretch

Tuesday Oct 17 #

1 PM

Run 32:00 [3]
shoes: Brooks Pure Grit 5 (Black + Re

exploratory trot around the woods under the William Wallace Monument.
Small but nice.

R quad complaining after last nights quad extension exercises.... proving that they were long overdue a return.

Monday Oct 16 #

6 PM

Strength / Core 40:00 intensity: (10:00 @1) + (20:00 @3) + (10:00 @4)
shoes: Inov8 Bare-X Lite (Lime)

Back in Ed.
A short gym sesh called for.

cross - 10 mins
quad extension machine - 4x15x20kg + 1x10x40kg
SB hamstrings
Side Planks + legs lifts
100's

Stretching (10 mins)

Sunday Oct 15 #

9 AM

Run 30:35 intensity: (20:57 @3) + (9:38 @4) 5.23 km (5:51 / km) +88m 5:23 / km
ahr:132 max:157 shoes: Inov-8 MudClaw 300 (Yellow)

A short and fairly easy trot along the coast at Culzean Castle and Country Park. Headache and energy levels a little rather than better for a few hours afterwards. Then better but v tired into the evening.

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  • Oct 9, 2050 [1,720w, 1d]:

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