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Attackpoint - performance and training tools for orienteering athletes

Training Log: Bridge

In the last 7 days:

activity # timemileskm+m
  conditioning5 3:40:00 1.1 1.77
  running3 2:56:30 7.3 11.75
  orienteering1 1:30:00
  Total6 8:06:30 8.4 13.52
«
1:40
0:00
TuWeThFrSaSuMo

Sunday Feb 26 #

orienteering 1:30:00 [2]

Streamering at Buckner

Saturday Feb 25 #

running (pool running) 1:16:00 [4]

20 min warmup
6 x 2:30 hard/:30 recovery
5 min recovery
6 x 2:30 hard/:30 recovery
10 x :15 all out/45 recovery
5 min cool down
2:30s at 800 meter repeat effort

conditioning 10:00 [4]

Core

Friday Feb 24 #

running (Pool running) 40:00 [3]

5 min warmup, 5 x 3 min hands in/3 min hands out

Finished with two laps of easy breast/back

conditioning warm up/down 20:00 [1] 1.1 mi (18:11 / mi)
shoes: Saucony Freedom ISO

Warm-up: 5 min @ 4 mph, 5 min @ 6 mph
Cool-down: 5 min @ 3.5 mph
plus stretching

running 30:00 [3] 3.75 mi (8:00 / mi)
shoes: Saucony Freedom ISO

5 x 5 min run @ 8-8.5 mph/1 min walk @ 4 mph
No pain

conditioning 10:00 [4]

Push-up study
1 x 2 min, 4 x 30 sec, 1:1 rest

Thursday Feb 23 #

conditioning 1:30:00 [3]

20 min bike warmup (5 flat, 5 x 1 on/1 off, 4 flat), with map

Biceps and triceps
-Standing DB curl (1 x 15 w/u, 3 x 10-12 @ 20 lbs)
-Hammer curls (3 x 10 @ 20 lbs)
-Concentration curls (2 x 12 @ 20 lbs)
-DB Tricep extension (1 x 15 w/u @ 30 lbs, 3 x 12 @ 35 lbs)
-Tricep kickbacks (3 x 12 @ 20 lbs)

5 rope climbs just for fun

8 x 30 sec push-ups w/ 1:1 rest

Close with balance work

Wednesday Feb 22 #

conditioning 10:00 [3]

Push-up study, hurried b/c of meeting
2 x 60 sec, 4 x 30 sec, 1:1 rest

running 30:30 [3] 3.55 mi (8:36 / mi)
shoes: Saucony Freedom ISO

Ew treadmills. At least I was able to run more this time.
5 x 4 min run @8/8.5/8.5/9/9 mph/2 min walk @ 4 mph
No pain!

conditioning 20:00 [4]

Core

Tuesday Feb 21 #

conditioning 1:00:00 [4]

They're painting the weight room so I couldn't get in... :(

15 min bike warmup

Chest/Back Circuit on machines (3x w/ 5 min arm spinning thing between)
-50 push-ups
-Lat pulldowns (12 @ 70-90 lbs)
-Chest press (12 @ 70-90 lbs)
-Delt rows (12 @ 70-90 lbs)
-Chest flye (12 @ 90 lbs)

A bit of core
-15 kettlebell swings w/ 45 lb kettlebell
-15 russian twists w/ 25 lb med ball
-15 med ball presses
-15 bicycles
-10 kettlebell swings

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