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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Quirkey

In the 7 days ending Mar 12, 2017:

activity # timemileskm+m
  Run4 5:59:33 31.04(11:35) 49.96(7:12) 1303
  Orienteering1 1:18:31 6.73(11:41) 10.82(7:15) 196
  Strength / Core1 1:00:00
  Total5 8:18:04 37.77 60.78 1499
  [1-5]5 8:17:10

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MoTuWeThFrSaSu

Sunday Mar 12, 2017 #

11 AM

Orienteering 1:18:31 intensity: (13 @1) + (11 @2) + (1:31 @3) + (48:56 @4) + (27:40 @5) 10.82 km (7:15 / km) +196m 6:39 / km
ahr:155 max:174 shoes: Inov-8 MudClaw 300 (Yellow)

CSC @ Tentsmuir

Run 1:18:31 intensity: (13 @1) + (11 @2) + (1:31 @3) + (48:56 @4) + (27:40 @5) 10.82 km (7:15 / km) +196m 6:39 / km
ahr:155 max:174

Saturday Mar 11, 2017 #

Note
(rest day)

Very focussed PhD day

Friday Mar 10, 2017 #

6 PM

Strength / Core 1:00:00 intensity: (30:00 @3) + (30:00 @4)
shoes: Vibram Spyridon MR (40)

@ Commy pool gym.
Not too heavy on quads - to save something for Sunday.

Thursday Mar 9, 2017 #

6 PM

Run 1:30:12 intensity: (27 @0) + (3:54 @1) + (20:18 @2) + (23:50 @3) + (12:16 @4) + (29:27 @5) 10.95 km (8:14 / km) +380m 7:01 / km
ahr:135 max:191 shoes: Brooks Pure Grit 5 (Black + Re

Trotter Training- Hills reps around Brown St

Run 1:30:12 intensity: (27 @0) + (3:54 @1) + (20:18 @2) + (23:50 @3) + (12:16 @4) + (29:27 @5) 10.95 km (8:14 / km) +380m 7:01 / km
ahr:135 max:191

10 PM

Run 14:23 intensity: (13 @1) + (5 @2) + (13 @3) + (3:45 @4) + (10:07 @5) 2.31 km (6:14 / km) +72m 5:24 / km
ahr:160 max:179 shoes: Brooks Pure Grit 5 (Black + Re

Home from Blue Blazer

Run 14:23 intensity: (13 @1) + (5 @2) + (13 @3) + (3:45 @4) + (10:07 @5) 2.31 km (6:14 / km) +72m 5:24 / km
ahr:160 max:179

Wednesday Mar 8, 2017 #

6 AM

Run 35:56 intensity: (32 @2) + (14:08 @3) + (8:31 @4) + (12:45 @5) 6.32 km (5:41 / km) +101m 5:16 / km
ahr:148 max:185

Run 35:56 intensity: (32 @2) + (14:08 @3) + (8:31 @4) + (12:45 @5) 6.32 km (5:41 / km) +101m 5:16 / km
ahr:148 max:185

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