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Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Walking5 1:53:13 6.41(17:40) 10.31(10:59) 200
  Strength2 1:00:00
  Walkajoggeroo1 20:00 1.62(12:23) 2.6(7:42) 40
  Powerwalk1 15:00 1.18(12:42) 1.9(7:54) 45
  Hiking1 15:00 0.93(16:06) 1.5(10:00) 160
  Total7 3:43:13 10.13 16.31 445
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0:43
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FrSaSuMoTuWeTh

Thursday May 26 #

Walking warm up/down (Small trail) 20:00 [1] 1.8 km (11:07 / km) +45m 9:53 / km

not too muddy

Powerwalk (P) 15:00 intensity: (5:00 @1) + (5:00 @2) + (5:00 @3) 1.9 km (7:54 / km) +45m 7:04 / km
ahr:121

3 warm up then progressive PowerTalk, with and without hills; 192/8.6

Wednesday May 25 #

Hiking 15:00 intensity: (5:00 @1) + (5:00 @2) + (5:00 @3) 1.5 km (10:00 / km) +160m 6:31 / km
ahr:121

3 wu then 10,12,15% ints walk/med pace/push hard sequence; 224/9.5

Walking 21:00 [1] 1.8 km (11:40 / km) +35m 10:38 / km

Rainy day walk

Tuesday May 24 #

Walkajoggeroo (P) 20:00 intensity: (5:00 @1) + (10:00 @2) + (5:00 @3) 2.6 km (7:42 / km) +40m 7:09 / km
ahr:136

3 wu with drills then 1:1 walk to jog up to 2 mins; 240/22.7

First running for a while - RRx and GNRH med have sucked my endurance/energy a bit. Not speed but got up to 6.7mph.

Monday May 23 #

Strength (ROM) 30:00 [1]

Flow: Childs pose, Down dog, active pigeon L/R, Plank, Spiderman Lunge L/R, Plank, chataranga, up dog, melting heart. (3x thru)

Glute 90/ 90. Seated Good morning Side lying chest opener (hold 30 sec each side)

½ kneel active rotation (use Foam roll). Cat cow down dog

“Barbell” opener (treadmill railing, trx, etc). Walking lunge with rotation 10 x. Hip Rolls 10 ea

Baby back bend to inch work pushup 5x. Mermaid Stretch Hurdlers stretch 30 sec ea. Butterfly stretch. Lying-back quad stretch

Walking (Rockport FT) 13:13 intensity: (5:00 @1) + (8:13 @2) 1.0 mi (13:13 / mi)
ahr:116

145.6# EOM HR 116, est VO2 = 40.1

Sunday May 22 #

Walking 32:00 [1] 2.7 km (11:51 / km) +65m 10:35 / km

Saturday May 21 #

Walking 27:00 [1] 2.4 km (11:15 / km) +55m 10:06 / km

Friday May 20 #

Strength (AMRAP) 30:00 [1]

AMRAP 12 min (12-15 reps each)

Squats

Push ups / DB Chest press

Inverted rows TRX or Banded Rows

Step ups 8 ea

Hollow body Rocks



AMRAP 12+ min (12-15 reps each)

RDLs

Arnold Presses

Swings

Plank taps 8 ea

DB Chest fly

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