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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 400man

In the 7 days ending Feb 8:

activity # timemileskm+ft
  weight training4 1:45:00
  running2 44:24 4.0(11:06) 6.44(6:54)
  Total6 2:29:24 4.0 6.44

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Saturday Feb 8 #

4 PM

weight training 30:00 [3]

All exercises today 2 sets of 10 except as noted

Incline bench 100 lbs and 110 lbs
Flys 50 lbs
Delts 50 lbs and 60 lbs each side
Shoulder shrugs 50 lbs and 70 lbs each side
Side raises 10 llbs and 15 pounds each side

Biceps reverse curls 1 set 1and 1set 20lbs (each arm)
Triceps pull-downs 1 set 20 lbs, 1set 25 lbs (each arm)
Half squat (body weight only)
Calf raises (body weight only)
Tuck-ups
Single leg quarter squats iset each leg
Crunches on plyo ball 3

2 sets of 8 push-ups

Thursday Feb 6 #

7 AM

weight training 25:00 [3]

All exercises today 2 sets of 10 except as noted

Incline bench 100 lbs
Flys 50 lbs
Delts 50 lbs
Shoulder shrugs 50 lbs and 70 lbs
Side raises 10 llbs each arm (2 sets 0f 12)

Biceps reverse curls 2 sets 20lbs (each arm)
Triceps pull-downs 1 set 20 lbs, 1set 25 lbs (each arm)
Half squat (body weight only)
Calf raises (body weight only)
Tuck-ups

2 sets of 6 push-ups

Wednesday Feb 5 #

8 AM

running 22:45 [3] 2.0 mi (11:22 / mi)
shoes: SauconyBlack

Foot ok during run.

Tuesday Feb 4 #

7 AM

weight training 25:00 [3]

weight training 20:00 [3]
All exercises today 2 sets of 10 except as noted

Incline bench 100 lbs
Flys 50 lbs
Delts 50 lbs
Shoulder shrugs 50 lbs and 70 lbs


Biceps reverse curls 2 sets 20lbs (each arm)
Triceps pull-downs 1 set 20 lbs, 1set 25 lbs (each arm)
Half squat (body weight only)
Calf raises (body weight only)
Tuck-ups

2 sets of 6 push-ups

Monday Feb 3 #

8 AM

running 21:39 [3] 2.0 mi (10:49 / mi)
shoes: Saucony orange laces

a little plantar fasciitis

Sunday Feb 2 #

8 AM

weight training 25:00 [3]

weight training 20:00 [3]
All exercises today 2 sets of 10 except as noted

Incline bench 100 lbs
Flys 50 lbs
Delts 50 lbs
Shoulder shrugs 50 lbs and 70 lbs
Side raises 10 llbs each arm

Biceps reverse curls 2 sets 20lbs (each arm)
Triceps pull-downs 1 set 20 lbs, 1set 25 lbs (each arm)
Half squat (body weight only)
Calf raises (body weight only)
Tuck-ups

2 sets of 6 push-ups

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