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Attackpoint - performance and training tools for orienteering athletes

Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Strength2 1:34:00 0.93 1.5
  Nordic walking2 1:00:41 4.57(13:17) 7.35(8:15) 105
  Trail running2 45:07 4.23(10:41) 6.8(6:38) 85
  Spin1 31:00 8.14(3:49) 13.1(2:22) 750
  Walking2 31:00 2.08(14:54) 3.35(9:15)
  Total7 4:21:48 19.95 32.1 940
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Thursday Oct 18 #

Spin 31:00 [1] 13.1 km (2:22 / km) +750m 1:50 / km
ahr:95

"Sipping" Champagne (kinda)

Wednesday Oct 17 #

Strength 1:09:00 [2] 1.5 km (46:00 / km)

Dynamic stretching and ABCs to warm up. Super sets:

SL bridge hip thrust 3x2x15
SA incline bench press 17.5# 3x2x15 (3 sec resistance)

Cable SLRDL 25# 3x2x15
Cable row 25# 3x2x15

Wall sit with leg march 3x35s alt with
Ski erg 3x35s

Side plank 3x2x30sec

Walking 16:00 [1] 1.7 km (9:25 / km)

Fine day LT

Tuesday Oct 16 #

Trail running (XC and small trail) 30:00 intensity: (5:00 @1) + (13:00 @2) + (12:00 @3) 4.4 km (6:49 / km) +60m 6:23 / km
ahr:136

Fartlek session; 6 wu then 8x1:30 run with 1 min walk recovery and 4 cd.

Note

Allergy season is back. Wheezing after run PEFR 470, back up to 530 post salbutamol.

Monday Oct 15 #

Trail running (small trail) 15:07 [2] 2.4 km (6:18 / km) +25m 5:59 / km

Beautiful day out.

Sunday Oct 14 #

Nordic walking (Bike path) 40:41 intensity: (22:41 @1) + (13:00 @2) + (5:00 @3) 5.1 km (7:59 / km) +55m 7:34 / km
ahr:117

First snow fall. Cool day- wore ski gear.

Saturday Oct 13 #

Strength 25:00 [1]

Yard work on a fine day

Nordic walking (XC and small trails) 20:00 intensity: (10:00 @1) + (10:00 @2) 2.25 km (8:53 / km) +50m 8:00 / km
ahr:118

Short outing, woods clearing revealing all the buckthorn.

Friday Oct 12 #

Walking 15:00 [1] 1.65 km (9:05 / km)
(rest day)

36F cool at LT

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