Attackpoint - performance and training tools for orienteering athletes

Training Log: Stijn

In the last 7 days:

activity	#	time	miles		km		+m
Strength	3	2:15:00
Climbing	3	2:00:00					240
Road Running	2	1:41:28	12.8	(7:56)	20.6	(4:56)	157
Total	6	5:56:28	12.8		20.6		397

1:50

0:00

Wednesday Nov 29 #

12 PM

Climbing 20:00 [3] +60m

Warm-up on belays 17,19,20,22

Strength 1:30:00 [4]

Easy shrugs & pull-ups
3 x 4 one arm scapular shrugs /1min rest
Easy hangs
6 x 7s edge hangs on 20mm +8kg /3min rest (almost there)
Hip mobility routine
Easy pull-ups
5 x 5 weighted pull-ups +16kg /3min rest
3 x 10 hanging bent knee raises /2min rest
4 x 4 TRX prone Ys & Ts /1min rest
3 x 20 cross-through planks /1min rest
3 x 15 side plank dips /alt sides
Chest & shoulder mobility cool-down

Tuesday Nov 28 #

6 AM

Road Running 45:01 [3] 10.0 km (4:30 / km) +6m 4:29 / km
shoes: Saucony Triumph 21

Fun, brisk prom run with Neal. Knee didn't complain at all which is promising :)

https://www.strava.com/activities/10293222705

Monday Nov 27 #

2 PM

Strength 15:00 [1]

Hip mobility routine warm-up
Chest & shoulder mobility cool-down

Climbing 1:00:00 [4] +120m

Warm on auto-belays 17,18,19,20
Warm-up boulders
3 x 4s on steep/roof boulders /4mins rest

Sunday Nov 26 #

9 AM

Climbing 40:00 [4] +60m

Day trip to Montagu with Beth & Elsa. So close to the send again - fell twice at the top jug.. any day now - will try again next weekend.

(30L),(30Lx) x 3