Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Oct 3, 2021:

activity # timemileskm+mload
  Strength3 2:55:5523.7
  Hill Walk1 2:17:33 5.13(26:48) 8.26(16:39) 2095.3
  Cycling4 1:41:33 21.61(4:42) 34.77(2:55) 29717.9
  Running (road)1 34:17 3.63(9:26) 5.85(5:52) 6314.8
  Total9 7:29:18 30.37 48.88 56961.7
  [1-5]9 5:25:48

«»
2:17
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 3, 2021 #

11 AM

Strength 1:13:56 intensity: (4:22 @0) + (39:56 @1) + (25:47 @2) + (3:51 @3)
ahr:108 max:140

Bit sluggish this morning, unsurprisingly so took me a while to get out of the house.

10x hamstring stretch on slope
(3x40s 16kg single leg calf raise holds, 12kg deep lunge holds)
3x(10,10,12 12kg RDL)
3x(10x16kg, 10x12kg,single leg calf raise)
3x(12,12, 9 20kg overhead press)
3x 10 45kg lat pull down
3x 15 60kg, 90s seated slow calf raises
3x6 40kg, 40kg,42.5kg squats 90s

Then Gina rang and I had to go meet her for some shopping reasons.
4 PM

Strength 11:56 intensity: (9:58 @0) + (1:58 @1)
ahr:84 max:105

The core-y bits I missed out on this morning.
6 PM

Cycling 21:13 intensity: (1:56 @0) + (5:08 @1) + (10:47 @2) + (3:22 @3) 6.13 km (3:28 / km) +39m 3:21 / km
ahr:114 max:140 shoes: Basso

To The Goat. Good catch up, haven't seen many people in a very long time.
9 PM

Cycling 12:57 intensity: (4:49 @1) + (7:25 @2) + (43 @3) 3.61 km (3:35 / km) +66m 3:17 / km
ahr:114 max:136 shoes: Basso

home from pub.

Saturday Oct 2, 2021 #

11 AM

Hill Walk 2:17:33 intensity: (1:35:18 @0) + (33:58 @1) + (6:13 @2) + (1:58 @3) + (6 @4) 8.26 km (16:39 / km) +209m 14:47 / km
ahr:86 max:150 shoes: Inov8 Roclite '21

Howth cliff walk with some friends over from the UK. Fairly casual. Nice day out. Only got very slightly drizzled on.

Lunch in Govindas followed by board games and then cans. Top class day.

Thursday Sep 30, 2021 #

6 PM

Strength 1:30:03 intensity: (7:10 @0) + (43:12 @1) + (30:49 @2) + (8:38 @3) + (14 @4)
ahr:109 max:150

10x hamstring stretch on slope
3x30s 12kg single leg calf raise holds
3x30s 12kg deep lunge holds
3x(15x 12kg RDL, 10x 12kg single leg calf raise)
3x5 one leg squats
3x12 15kg overhead press
3x 15( 40kg, 50kg,50kg ) seated slow calf raises
3x6 40kg squats 90s
3x pull ups
3x pull up lowers
2x 10 39kg låt pull down
3x 15 step orange band crab walks
3x 30s one leg bridge holds
3x 30s plank
2x 10s neutral position holds
5 min row

Wednesday Sep 29, 2021 #

6 PM

Cycling 30:15 intensity: (4:36 @0) + (11:06 @1) + (13:16 @2) + (1:17 @3) 12.65 km (2:24 / km) +34m 2:22 / km
ahr:108 max:132 shoes: Basso

Into town to Cian's to play board games.

Green bike's freewheel has become stuck so not using that.
11 PM

Cycling 37:08 intensity: (6:14 @1) + (21:38 @2) + (8:38 @3) + (38 @4) 12.38 km (3:00 / km) +159m 2:49 / km
ahr:121 max:153 shoes: Basso

home from Cian's

Tuesday Sep 28, 2021 #

8 AM

Running (road) 34:17 intensity: (10 @0) + (4 @1) + (2:36 @2) + (15:22 @3) + (16:05 @4) 5.85 km (5:52 / km) +63m 5:34 / km
ahr:146 max:167 shoes: Saucony Kinvara 2020 - 1

« Earlier | Later »