Attackpoint - performance and training tools for orienteering athletes

Training Log: BP

In the last 7 days:

activity	#	time	miles		km		+m
Strength	3	1:30:00
Spin	4	1:10:00	21.31	(3:17)	34.3	(2:02)
Walking	2	43:00	2.73	(15:44)	4.4	(9:46)	45
Trail running	1	10:00	0.99	(10:04)	1.6	(6:15)	50
Total	6	3:33:00	25.04		40.3		95

0:58

0:00

Tuesday Jun 2 #

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

Spin up 76/130/80/42.

Strength 30:00 [2]

WWO1

Slam ball over shoulder 20# 3x5
Box jump 30” 3x5

KB front squat 2x25# 3x8
Under table pull up 3x8

DB goblet stationary lunge 25# 2x3x12
One arm row 3x12

KB waiter carry 2x25# 2x3x30sec
Bent over row with ext. rotation 2x5# 3x15

Walking (small trail and terrain) 18:00 [1] 1.6 km (11:15 / km)

Fresh air but hot 90F day.

Monday Jun 1 #

Spin (P) 20:00 9.8 km (2:02 / km)
ahr:118

Ride on the easy side with some cad and res pushes; 168/140/75/42.

Sunday May 31 #

Strength 40:00 [1]

Yard work.

Saturday May 30 #

Walking 25:00 [1] 2.8 km (8:56 / km) +45m 8:16 / km
(rest day)

Woodland walk

Friday May 29 #

Spin warm up/down (P) 10:00 [1] 4.9 km (2:02 / km)

Spin up; 66/130/93/36.

Strength (P) 20:00 [2]

WWO3
BW Ex. 3 sets walking squats, lateral squats, lunges, dead bugs, push ups.
3 Min AMRAP = 2 rounds 20 Jumping jacks, 15 squats,10x2 lunges, 5 burpees

Trail running warm up/down (Small trail) 10:00 [2] 1.6 km (6:15 / km) +50m 5:24 / km

Short outing.