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Attackpoint - performance and training tools for orienteering athletes

Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Walking5 2:04:00 7.77(15:58) 12.5(9:55) 55
  Strength2 1:25:00
  Running1 28:12 3.11(9:05) 5.0(5:38) 50
  Stretching2 15:00
  Jogging1 9:40
  Drills 1 6:00
  Total5 4:27:52 10.87 17.5 105
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FrSaSuMoTuWeTh

Wednesday May 24 #

Strength 1:05:00 [3]

Dynamic warm up with hip exercises and drills (ABCs, 4x wind sprints) then 5x12 sets of pairs (pushing the weight) and cool down:

Bicep curls and skull crusher triceps
Pikes and burpees
Lat delts and shoulder press
Squats and hamstring curls

Cats and cows
Childs
Ankle rotations
Vibra roller

Walking 20:00 [1] 1.8 km (11:07 / km)

Slo-go

Tuesday May 23 #

Drills warm up/down 6:00 [1]

ABCs

Running intervals (Treadmill) 28:12 [3] 5.0 km (5:38 / km) +50m 5:22 / km

1km warm up then 4x100, 4x150 and 4x200 at 9mph with equi-distance walk recovery, cool down.

Stretching 5:00 [1]

Legs with roller

Walking 15:00 [1] 1.6 km (9:22 / km)

Just plain old fresh air and nature

Monday May 22 #

Walking 33:00 [1] 3.2 km (10:19 / km)

Sunny but muggy. Detour to the running shoe store.

Sunday May 21 #

Walking warm up/down (Woods) 33:00 intensity: (18:00 @1) + (15:00 @2) 3.6 km (9:10 / km) +55m 8:31 / km

Lots of water everywhere.

Saturday May 20 #

Note

Nada. No Motivation even for the 9 min NYT wo. Miserable cold rainy day.

Friday May 19 #

Walking 23:00 [1] 2.3 km (10:00 / km)

Cold and blowy

Strength 20:00 [1]

Yard work before the rain

Jogging warm up/down 9:40 [2]

Getting loose

Stretching 10:00 [1]

Dynamic and static

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