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Training Log: Bridge

In the last 7 days:

activity # timemileskm+m
  conditioning4 4:05:00
  walking1 1:00:00
  orienteering1 1:00:00
  Total5 6:05:00
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2:00
0:00
SaSuMoTuWeThFr

Wednesday Mar 22 #

conditioning 1:00:00 [4]

2000 meter row in 9:07

Biceps and Triceps
-Standing Curls (1 x 15 w/u @ 15 lbs, 3 x 10 @ 20 lbs)
-Seated Curls (3 x 10 w/ 40 lb plate)
-Concentration Curls (2 x 12 @ 20 lbs)
-Wrist Curls (3 x 12 @ 20 lbs)
-Seated Triceps Extensions (1 x 15 w/u w/ 35 lb DB, 3 x 12 w/ 40 lb DB)
-Triceps kickbacks (3 x 12 @ 20 lbs)
-Dips (3 x 12)

End just for fun:
3 x 7 ring pull-ups
2 x (15 deep incline crunch w/ 25 lb plate, 5 toes-to-bars)

orienteering 1:00:00 [2]

Set a control with Andy at Camp Shea for the brigade land nav event. Snow was deep, so it took a lot longer than anticipated. Hopefully this won't aggravate my foot, it was feeling a bit funny after having to sprint to class the other day.

Tuesday Mar 21 #

conditioning 1:05:00 [5]

I think every time I do a Sufferfest bike workout another little piece of my soul shatters into a bunch of tiny, fabulous rainbow cubes and is lost into the ether. In other words, this was a really good workout consisting of a tough climb, a ton of intervals, and a mock race that absolutely slaughtered me.

Monday Mar 20 #

conditioning 1:00:00 [4]

10 min bike w/u

Back
-50 push-ups
-SUPERSET: Seated Cable Row & Lat Pulldown (3 x 10)
-Hyperextensions (to failure with 25 lb plate, drop plate and do 10 more)

Chest and abs
Warmup:
-Push-up to standing (10)
-Sumo Squat DB Press (15 w/ 10 lb DBs)
-Cross Under Knee Tuck (15)
Circuit I (3x):
-DB Chest Press (10 @ 40 lbs)
-Double Med Ball Push-up (15)
-Med Ball Crunch-up (15)
Circuit II (2x):
-Alternating Stability Ball Chest Press (10 @ 35 lbs)
-Diamond Push-up (15)
-Trunk Twist w/ press (12 w/ 25 lb plate)
Circuit III (2x):
-Explosive Bosu Plank to Push-up (15)
-Seated Bicep curl (10 @ 20 lbs)
-Bosu Mtn Climbers (30)

Sunday Mar 19 #

conditioning 1:00:00 [4]

20 min bike (5 min w/u, 10 x 30 hard/60 recover)

Bodyweight workout, minimal rest:
1a. Push-Up, 5 x failure
1b. Dead-Hang Chin-Up, 5 x 8-12
Rest: 60 seconds
2a. Bodyweight 1 ΒΌ squat, 5 x failure
2b. Glute Bridge, 5 x 12
Rest: 60 seconds
3a. Dip, 4 x 8-12
3b. Inverted Row, 4 x 8-12
Rest: 60 seconds
4a. Plank, 3 x 60 seconds
4b. Prone Back Extension, 3 x 12

Saturday Mar 18 #

walking 1:00:00 [1]
(rest day)

Walked to the Waltham theater to see Logan, maybe 3 miles round trip.

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