Attackpoint - performance and training tools for orienteering athletes

Training Log: BP

In the last 7 days:

activity	#	time	miles		km		+m
Walking	4	1:34:00	5.65	(16:37)	9.1	(10:20)	175
Walkajoggeroo	2	40:00	3.48	(11:30)	5.6	(7:09)	67
Hiking	1	30:00	2.33	(12:52)	3.75	(8:00)	150
Strength	2	30:00
Spin	2	25:00	7.58	(3:18)	12.2	(2:03)
Running	1	20:00	2.17	(9:12)	3.5	(5:43)	30
Total	6	3:59:00	21.22		34.15		422

1:04

0:00

Sunday Mar 7 #

Walkajoggeroo warm up/down (P tread) 10:00 1.2 km (8:20 / km) +12m 7:56 / km
ahr:124

Walk to jog with drills; 115/193

Running (P tread) 20:00 3.5 km (5:43 / km) +30m 5:29 / km
ahr:144

HIIT with 8 wu walk to jog and 3 strides, then 10 short intervals with walk recovery at 1:3; 3x15sec, 3x20 sec, 4x30 sec 10-11mph and walk at 5mph; 332/277

Walking warm up/down (P tread) 10:00 1.3 km (7:42 / km) +20m 7:09 / km

Power walk down to amble; 131/218.

Walking (Small trails) 24:00 [1] 2.3 km (10:26 / km) +50m 9:25 / km

Melt in progress with some icy spots

Saturday Mar 6 #

Hiking (P tread) 30:00 3.75 km (8:00 / km) +150m 6:40 / km
ahr:131

14 mins warm up with drills, then uphill ramp to 13% over 10 mins then 4-8% over 4 mins with speed to 5.2mph and 1min cd; 434/245

Friday Mar 5 #

Spin warm up/down 10:00 [1] 4.8 km (2:05 / km)
ahr:109

Another easy peasy day; 77/128/74/46

Strength (P audio) 10:00 [1]

WWO2 Arms and shoulders with light weights 2x5#

Deltoids/traps/tris and biceps 3 reps no recvoery

Walking warm up/down 10:00 [1] 1.0 km (10:00 / km) +25m 8:53 / km
ahr:108

Easy walk; 103/173

Thursday Mar 4 #

Walking (Small trail) 28:00 [1] 2.5 km (11:12 / km) +35m 10:28 / km
(rest day)

Very easy day and outing more for mental health reasons than anything else. Taking it easy post max shot.

Oh happy day - I scored in the MN vaccine lottery, so first shot today. Kinda sweet that it was Pfizer's, seeing as I have a pension from them, but that I also advised on the LNP/mRNA tech for a smaller competitor.

C • shot 4

Spin warm up/down (P) 15:00 7.4 km (2:02 / km)
ahr:124

Steady hill climb with increasing Resistance; 125/145/67/52

Strength (P audio) 20:00 [1]

WWo1 BW strength

4wu with squats/planks
12 mins of 3 sets of bird dogs, push ups, squat pulses and mountain climbers
4 mins of AMRAP 6reps push ups, dead bug, plank to squat walks - did 6 sets