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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  running4 3:22:46 21.48(9:26) 34.57(5:52) 345
  Strengthening2 2:10:00
  Bouldering2 1:15:00
  Stretching1 15:00
  Total6 7:02:46 21.48 34.57 345
  [1-5]6 6:47:46

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

11 AM

running 11:34 [3] 2.17 km (5:20 / km)

Ran a lap around canmore park.

running 15:26 [4] 4.01 km (3:51 / km) +40m 3:40 / km

Ran 2/3 of our race distance on wednesday, taking the first portion at race pace and then the end a bit faster.

running 4:20 [3] 0.95 km (4:33 / km)

90s fast, 30s easy, 60s fast, 30s easy, 30s fast, 30s easy

Saturday Oct 1, 2016 #

9 AM

Strengthening (warm up) 15:00 [2]

Variety of exercises I need to memorize.

Bouldering 45:00 [4]

Full lab of the tower then climbed a few boulders trying to get them before Matt otherwise I'd have a burpee penalty. Ironically we were completely evenly matched and got each boulder in the same number of attempts.

Strengthening 1:00:00 [4]

Station 1:
3x long reach touches max
3x lateral reach touches max

Station 2:
3x20side squats each side (120 in all)
3x 3 second hovers up and down systems wall pinches only one foot on

Station 3:
3x ring punches max
3x max ring rows

Station 4:
3x assisted hand ball stand
3x hip mobility exercises

Stretching 15:00 [0]

Some stuff.

Thursday Sep 29, 2016 #

6 AM

Strengthening (warm up) 15:00 [2]

1+2+3+4+5 laps running
1+2+3+4+5 pushups
1+2+3+4+5 burpees
1+2+3+4+5 banana boats

Bouldering (warm up) 30:00 [3]

Lap of the tower smearing for half. Then a bunch of hard bouldering.

Strengthening 40:00 [3]

Max pull ups then 3 eccentrics
Max dips then 3 eccentrics
Max ring rows then 3 eccentrics
2x 10 TUV's

lateral lock offs max
vertical lock offs max
3x crimp lock offs
5 PM

running 44:26 [3] 9.24 km (4:49 / km) +150m 4:27 / km

Easy run to James Fowler from Canmore park.

Wednesday Sep 28, 2016 #

running 27:00 [4] 6.0 km (4:30 / km)

Cross country race.

Tuesday Sep 27, 2016 #

running 1:40:00 [3] 12.2 km (8:12 / km) +155m 7:42 / km

Planned on doing 8. But ended up going for 12.

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