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Attackpoint - performance and training tools for orienteering athletes

Training Log: xcman82

In the last 7 days:

activity # timemileskm+m
  Run4 3:34:00 25.48(8:24) 41.0(5:13)
  Pole Walk1 2:06:00 9.94(12:40) 16.0(7:53)
  Strength3 42:00
  Weight Strength1 28:00
  Total6 6:50:00 35.42 57.0
averages - rhr:48
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2:06
0:00
TuWeThFrSaSuMo

Sunday Sep 23 #

Pole Walk 2:06:00 [3] 16.0 km (7:53 / km)
rhr:47

CP + some Shuniah

Saturday Sep 22 #

Run 46:00 [3] 9.0 km (5:07 / km)

4x8m Z3 on CP ski hill course

Run 13:00 [1] 2.0 km (6:30 / km)

warm up w/CC XC

Strength (core) 16:00 [3]

slightly easier core session after run

Friday Sep 21 #

Weight Strength 28:00 [3]
rhr:47

5x13,15,52

Thursday Sep 20 #

Run 19:00 [2] 3.3 km (5:45 / km)
rhr:53

Warm up/Cool down with CC XC

Run 34:00 [3] 6.7 km (5:04 / km)

12 x 1 min hard, 2 minutes off

Wednesday Sep 19 #

Run 20:00 [1] 3.7 km (5:24 / km)

Warm up Cool down with CC XC

Run 25:00 [3] 5.3 km (4:43 / km)
rhr:48

Two laps of LU Central loop by self, 2nd loop the longer one thru LU

Strength (Ski Erg) 6:00 [3]

Tuesday Sep 18 #

Strength (Plyometrics) 20:00 [3]
rhr:46

2 sets of (2l hop 2 r, power hops, frog hops, lunge, crab, back jump, 3stride, high knees, jumps, burpees)
Note. Autostop on Garmin. Used estimate based on last year.

Run 29:00 [3] 5.5 km (5:16 / km)

6 laps of Dufferin sufferin loop

Run 28:00 [3] 5.5 km (5:05 / km)

Run to Hillcrest, one warm up lap, run home.

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