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Attackpoint - performance and training tools for orienteering athletes

Training Log: BB.

In the last 7 days:

activity # timemileskm+m
  Gym3 3:30:00
  Orienteering1 1:13:05 5.39(13:33) 8.68(8:25) 268
  Running2 53:52 6.9(7:48) 11.11(4:51) 201
  Boxing1 30:00
  Total5 6:06:57 12.3 19.79 469
averages - weight:79.3kg
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Wednesday Jan 17 #

Gym 1:30:00 [3]

Warm up
Low weight superset leg curl/leg extension to warm up
Power cleans 40kgx5 50x5 60x5 60x5 70x2 (x3) 80x1 (x3)
Squats 80kg for 8,10,12
Deadlifts 5x5 @110kg last set @130kg light weight as feeling sick at this point
Calf raises 5x12 @140kg using smith
Ab exercises
4x30s treadmill @25kmh to finish

Running 50:14 [3] 10.36 km (4:51 / km) +201m 4:25 / km

Straight back out after the gym. Couldn’t feel my legs until 6/7k in

Sunday Jan 14 #

Running 3:38 [3] 0.75 km (4:51 / km)

Lame warm up, jog to the start

Orienteering 1:13:05 [3] 8.68 km (8:25 / km) +268m 7:18 / km

Shocking, way too many mistakes, fell for the idea of going straight to 2, got caught already, made a hash of 5 so got recaught then with Joe there as well. Saw a control on a boulder thought it was a different one ventured off lost more time. Saw joe had already climbed up the steep bank as I had punched 6 so decided to risk it on the smaller path. Didn’t pay off. Re caught joe at 9. Sketchy route from myself to 10, awful to 11, 12 couldn’t find the control itself. Then just started to flag from not training and was a bit of suffer fest up the last slope to the finish

Saturday Jan 13 #

Gym 40:00 [3]
weight:79.3kg

Squats pyramid session, WU with 20kg

12x60kg, 10x70kg, 8x80kg, 4x100kg, 2x110kg, 1x115kg, 1x115kg, 3x100kg, 8x80kg, 8x70kg, 10x60kg

Started to struggle tbh and didn’t hit desired reps every time but oh well.

Light power cleans
Light deadlifts

Friday Jan 12 #

Boxing 30:00 [3]

Calves feel sore still not used to running especially on pavements at the minute so boxing for cardio today, followed by chest and back session

Thursday Jan 11 #

Gym 1:20:00 [3]

Leg extensions 3x20 reps
Leg curl 3x20 Reps
Back squat
20 reps @40kg
20reps @60kg
3x8 @80,85,90kg
Light front squats working on form keeping elbows up
3x10@40kg
Barbell lunges 3x12 @40kg
Power cleans 10x1 working up to 80kg

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