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Training Log: Quirkey

In the last 7 days:

activity # timemileskm+m
  Run3 1:52:07 13.46(8:20) 21.66(5:11) 501
  Strength / Core2 1:25:00
  Bike2 56:08 7.78(7:13) 12.52(4:29) 150
  Other1 20:00
  Flexibility1 15:00
  Total6 4:48:15 21.24 34.19 651
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Saturday Apr 29 #

9 AM

Bike 17:50 intensity: (47 @2) + (3:20 @3) + (13:43 @4) 4.86 km (3:40 / km) +26m 3:34 / km
ahr:137 max:159

Ride to Figgate.
Feeling fairly stiff and lacking pedal power.

Run race 20:22 intensity: (1:21 @3) + (19:01 @4) 5.15 km (3:57 / km) +33m 3:50 / km
ahr:143 max:155 shoes: Brooks Pure Grit 5 (Black + Re

Parkrun (aka kraPrun) - Official Time 19.08
Fail on stopping my watch on the line.

Went along with the intention of a a steady tempo (say 22.30 pace) but after getting through the first KM in a fairly spritely time, despite the 'traffic', I decided I'd give it a little push.

GPS suggests the course is c100-150m over distance, KM splits for 5km add up to 18.40, so I'm all the happier to officially get within 1 minute of my 4 year old PB (18.15)

Bike 25:00 intensity: (4:49 @2) + (3:59 @3) + (16:12 @4) 4.4 km (5:41 / km) +84m 5:11 / km
ahr:134 max:155

Ride home from Figgate Park
Glutes reminding me of Thursdays gym session with every single leg push!

Friday Apr 28 #

Note
(rest day)

Prob should have fitted in more easy loosener stuff besides walk to / from afternoon meeting.

Thursday Apr 27 #

1 PM

Strength / Core 1:00:00 intensity: (5:00 @1) + (5:00 @2) + (10:00 @3) + (20:00 @4) + (20:00 @5)
shoes: Inov8 Bare-X Lite (Lime)

@ Stir uni gym.
Run to W/U
SL Squat Machine :6-7 rounds progressive x10 reps - to max @ 74kg (= MASSIVE recent improvement!!!)
Mini Circuit: 3 rounds of 10x Dips / Assisted Chin-ups / Calf Raises x2 (both straight leg and bent leg versions).
KB SL deadlift: 3 rounds x16kg Alternating arms (adds core and balance challenge)
Curl ups (x20)
Twists (x100)
Plank and Side Plank (with leg lift reps) : 2.5 rounds x30 secs
Stretch (5mins)
Walk / Jog W/D

Acheyness to be expected tomorrow!

Wednesday Apr 26 #

1 PM

Run 43:44 intensity: (2:33 @1) + (20:28 @2) + (20:08 @3) + (35 @4) 8.01 km (5:28 / km) +290m 4:37 / km
ahr:112 max:159 shoes: Inov8 Mud Claw 300 (Red)

Part recce of (first half of) course for Dumyat hill race in a week's time.
Didn't pay quite enough attention when glancing at a map before heading out. Think I worked it out on the way back down, but hoping to have plenty of folk to follow in any case.

Tuesday Apr 25 #

4 PM

Other 20:00 [3]
shoes: Vibram Spyridon MR (40)

10 mins bike
10 mins row

Strength / Core 25:00 [3]
shoes: Vibram Spyridon MR (40)

@Commy Pool Gym
Various.
SL quad extensions - building up to 10x30kg
Abs stuff

Flexibility 15:00 [1]

@home after gym
Spiky ball work into tighter hip / glute areas
Quads + Glutes emphasis otherwise

Monday Apr 24 #

8 AM

Bike 13:18 intensity: (9 @1) + (2:02 @2) + (10:22 @3) + (45 @4) 3.27 km (4:04 / km) +40m 3:50 / km
ahr:124 max:139

part-2 of the morning commute. Just to have a better idea of how long it actually takes....
12 PM

Run 48:01 intensity: (10 @1) + (14 @2) + (28:39 @3) + (12:50 @4) + (6:08 @5) 8.5 km (5:39 / km) +178m 5:07 / km
ahr:137 max:176 shoes: Brooks Pure Grit 5 (Black + Re

Road loop from Stirling Uni Campus over the hill toward Dunblane, looping back through high side of Bridge of Allan.

OK on the run, but feeling Saturdays race in my legs the rest of the day - esp in quads!

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