Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 400man

In the 7 days ending Oct 3, 2020:

activity

time

miles

+ft

walking

6:09:34

19.6

(18:51)

31.54

(11:43)

weight training

3:00:00

running

58:56

6.0

(9:49)

9.66

(6:06)

stretching

30:00

Total

10:38:30

25.6

41.2

2:35

0:00

» now

Saturday Oct 3, 2020 #

8 AM

walking (warmup and cooldown) 16:54 [3] 1.0 mi (16:54 / mi)
shoes: Saucony orange laces Ride 6

stretching 10:00 [3]

running 19:37 [3] 2.0 mi (9:48 / mi)
shoes: Saucony orange laces Ride 6

9:51, 9:46

Friday Oct 2, 2020 #

10 AM

walking 1:09:00 [3] 3.0 mi (23:00 / mi)
shoes: Columbia Grove Heights

Trails at Clifton Gorge and walk through Clifton and later through Yellow Springs with Stephanie. Rugged terrain in parts of the gorge section

Thursday Oct 1, 2020 #

6 AM

walking 1:14:00 [3] 4.2 mi (17:37 / mi)
shoes: Columbia Cascade

12 PM

walking 45:00 [3] 2.0 mi (22:30 / mi)
shoes: Columbia Cascade

Hiking with Stephanie on Trails at Rentschler Forest.

Wednesday Sep 30, 2020 #

3 AM

weight training (Bowflex and core work) 1:30:00 [3]

ncline bench 100,110,120 sets of 10
Flys 80,90,100 sets of 10
Delts 100,110,120, sets of 10
Shoulder shrugs 100,110,120 sets of 10

Rotator internal 15, 3 sets of 10
Rotator external 10, 3 sets of 10
Biceps reverse curls 25, 30,35 sets of 10
Standard curls 25 30, 35, sets of 10
Triceps pull-down 30,35,40 sets of 10
Lat pull-downs (wide grip) 90,100,110 sets of 10
Lat pull-downs (narrow grip) 90,100,110 sets of 10

Half squats 3 sets of 10
Calf raises (body weight only) sets of 10,,15,,20,15,10
Tuck-ups sets of 4 sets of 15
Crunches on plyo ball 150
Single leg stands 5 :00 each leg
Hip raises on plyo ball 1 set of 50
Single leg lifts 5 sets of 10 each leg
Pushups 25

8 AM

walking (warmup and cooldown) 16:20 [3] 1.0 mi (16:20 / mi)
shoes: Saucony Ride 6 neon yellow

stretching 10:00 [3]

running 19:37 [3] 2.0 mi (9:48 / mi)
shoes: Saucony Ride 6 neon yellow

9:57, 9:40

Tuesday Sep 29, 2020 #

9 AM

walking 1:06:55 [3] 4.0 mi (16:44 / mi)
shoes: ColumbiaBlue Suede

Monday Sep 28, 2020 #

8 AM

walking (warmup and cooldown) 16:25 [3] 1.0 mi (16:25 / mi)
shoes: Saucony orange laces Ride 6

stretching 10:00 [3]

running 19:42 [3] 2.0 mi (9:51 / mi)
shoes: Saucony orange laces Ride 6

Sunday Sep 27, 2020 #

7 AM

walking 1:05:00 [3] 3.4 mi (19:07 / mi)
shoes: Hi-Tec Gold

10 AM

weight training (Bowflex and core work) 1:30:00 [3]

INcline bench 100,120 sets of 15
Flys 90,110 sets of 15
Delts 100,110 sets of 15
Shoulder shrugs 120,130 sets of 15
Side raises 10 2 sets of 15
Front raises raises 5 1 set of 15
Rotator internal 15, 2 sets of 15
Rotator external 10, 2 sets of 10
Biceps reverse curls 20,25,30 sets of 15
Standard curls 20,25,30 sets of 15
Triceps pull-down 25,30 sets of 15
Lat pull-downs (wide grip) 90,110 sets of 15
Lat pull-downs (narrow grip) 90,110 sets of 15

Above is done on Bowflex.

Half squats 3 sets of 10
Calf raises (body weight only) 5 sets of 10
Tuck-ups sets of 4 sets of 15
Crunches on plyo ball 175
Single leg stands 5 :00 each leg
Hip raises on plyo ball 1 set of 75
Single leg lifts on plyo ball 4 sets of 10 each leg
Pushups 25

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