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Attackpoint - performance and training tools for orienteering athletes

Training Log: zach.schroeder

In the last 7 days:

activity # timemileskm+ft
  Cross Training5 6:12:20 7.45 11.99
  Running4 2:27:17 19.22(7:40) 30.93(4:46)
  Bike1 30:00 6.0(5:00) 9.66(3:06)
  Total7 9:09:37 32.67 52.58
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ThFrSaSuMoTuWe

Wednesday Apr 26 #

Running 32:12 [3] 3.2 mi (10:04 / mi)

Slow BDE run

Tuesday Apr 25 #

Cross Training 44:28 [3] 2.0 mi (22:14 / mi)

warm up

10 rounds:
30 sprint, 30 sec rest on ski erg

10min EMOM:
3 pull ups
5 toes to bar

4 rounds:
.2mi run on the curve
.05 walk

8 rounds:
.125mi run on the curve
1min rest

Cross Training 54:12 [3] 2.5 mi (21:41 / mi)

5 rounds:
200 step ups w/20lbs
800m run

Total:
1000 step ups
2.5mi run

Monday Apr 24 #

Running 48:15 [3] 6.65 mi (7:15 / mi)

Cross Training 1:20:24 [3]

warm up walk on the curve

warm up:
8 walking lunges
8 pu
8 su

6 rounds:
8 walking overhead KB lunges
5 KB floor press @53lbs each

5 rounds for time:
8 16kg
8 clapping pu

20min grind:
6X 80lb sandbag get ups
6X keg lifts 100lb sandbag
6X sandbag toss and chase

finish with cleans
pull ups

Sunday Apr 23 #

Running 24:40 [3] 3.37 mi (7:19 / mi)

Bike 30:00 [3] 6.0 mi (5:00 / mi)

bike ride around town

Saturday Apr 22 #

Cross Training 1:15:19 [3] 0.5 mi (2:30:34 / mi)

warm up jog on curve .5mi

8 rounds:
increasing weight front squats
pistols in-between

8 rounds:
increasing weight push press

jog on curve

15min AMRAP:
30yrd overhead lunges w/95lb
8 pull ups
8 each arm sg arm DB snatch
10 toes to bar
80yrd farmers carry

Friday Apr 21 #

Running 42:10 [3] 6.0 mi (7:02 / mi)

Cross Training 10:00 [3] 0.25 mi (40:02 / mi)

warm up/cool down

Thursday Apr 20 #

Cross Training 40:44 [3]

50 jumping pull ups
50 24" box jumps
50 KB swings 53lb
50 knees to elbows
50 walking lunges
50 strict press 45lb
50 back extensions
50 wall balls
50 burpees

cool down

Cross Training 1:07:13 [3] 2.2 mi (30:33 / mi)

warm up bike

warm up (4 rounds):
5 squats
5 standing lunges
.05mi run

4 rounds:
400m sprint on the curve
2min rest

2 rounds:
800m sprint on the curve
3min rest

5 rounds:
increasing weight bench

7 rounds:
increasing weight power clean to 200lbs

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