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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Quirkey

In the 7 days ending Sep 21, 2013:

activity # timemileskm+m
  Flexibility4 1:40:00
  Orienteering2 1:22:39
  Strength / Core2 1:05:00
  Bike1 45:00
  Run1 30:00
  Total7 5:22:39

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SuMoTuWeThFrSa

Saturday Sep 21, 2013 #

Event: NSW Middle Championships - SL11
 
1 PM

Orienteering 47:39 [4]
shoes: Adidas Swoop 2

Route: http://garingal.com.au/cgi-bin/gadget3/reitti.cgi?...
3 PM

Orienteering 35:00 intensity: (5:00 @2) + (15:00 @3) + (15:00 @4)
shoes: Adidas Swoop 2

Control Collecting (Running Most)
6 PM

Flexibility 15:00 [1]

incl foam roller, spiky ball, and stick

H1/2 - Splits

Friday Sep 20, 2013 #

6 PM

Flexibility 20:00 [1]

Incl foam roller, spiky ball, stick.
Glutes, Quads, Calf stretches
All in prep for the next two days of competing and collecting (been a while since I've had weekend like it)

Thursday Sep 19, 2013 #

8 AM

Strength / Core 55:00 intensity: (30:00 @3) + (25:00 @4)
shoes: Vibram 'Bikila'

W/U rowing for 5 mins
Range of stuff using kettle bells, trx, swiss ball

Flexibility 5:00 [1]

glutes, quads, hip flexors

Tuesday Sep 17, 2013 #

7 PM

Run 30:00 [3]
shoes: Vibram 'Bikila'

L calf not quite 100%. Did a few quick stretch stops.

Strength / Core 10:00 [3]

At gym whilst waiting for class. Abs stuff + fondas (r only)

Flexibility (PowerYoga) 1:00:00 [3]

Sunday Sep 15, 2013 #

5 PM

Bike 45:00 intensity: (15:00 @3) + (30:00 @4)
shoes: Specialized Rockhopper

Home from Redhead along Fernleigh Track
(after walking dogs on beach: Barbara drove home)

Two guys cruising in road bikes ahead of me when I got on the track. Slow enough for me to use a mark to work for. Good burn all the way to adamstown exit.
Eased my pace down after that.

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