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Training Log Archive: 400man

In the 7 days ending Oct 10:

activity # timemileskm+ft
  walking6 4:15:43 14.62(17:30) 23.53(10:52)
  weight training2 3:10:00
  running3 59:04 6.0(9:51) 9.66(6:07)
  stretching3 30:00
  Total8 8:54:47 20.62 33.18

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Saturday Oct 10 #

8 AM

walking (warmup and cooldown) 17:40 [3] 1.0 mi (17:40 / mi)
shoes: Saucony orange laces Ride 6

stretching 10:00 [3]

running 19:58 [3] 2.0 mi (9:59 / mi)
shoes: Saucony orange laces Ride 6

10:01, 9:57

Friday Oct 9 #

10 AM

walking 1:06:55 [3] 4.0 mi (16:44 / mi)
shoes: Hi-Tec Gold

Thursday Oct 8 #

10 AM

weight training (Bowflex and core work) 1:40:00 [3]

Ncline 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 2 sets of 15
Rotator internal 15, 2 sets of 15
Rotator external 10, 2 sets of 10
Biceps reverse curls 20, 2 sets of 25
Standard curls 20, 2 sets of 25
Triceps pull-down 25,30 sets of 15
Lat pull-downs (wide grip) 90,110 sets of 25
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 185
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

Wednesday Oct 7 #

8 AM

walking 16:47 [3] 1.0 mi (16:47 / mi)
shoes: Saucony orange laces Ride 6

stretching 10:00 [3]

running 19:19 [3] 2.0 mi (9:39 / mi)
shoes: Saucony orange laces Ride 6

Tuesday Oct 6 #

6 AM

walking 1:17:34 [3] 4.42 mi (17:33 / mi)
shoes: ColumbiaBlue Suede

Monday Oct 5 #

9 AM

walking 16:47 [3] 1.0 mi (16:47 / mi)
shoes: Saucony Ride 6 neon yellow

stretching 10:00 [3]

running 19:47 [3] 2.0 mi (9:53 / mi)
shoes: Saucony Ride 6 neon yellow

9:59, 9:48

Sunday Oct 4 #

7 AM

walking 1:00:00 [3] 3.2 mi (18:45 / mi)
shoes: Columbia Access Point

10 AM

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

Incline bench 110,140,170,200 sets of 6
Flys 110,130,150,170 sets of 6
Delts 110, 120 130, 140 sets of 6
Shoulder shrugs 110,130,150,170 sets of 6
Side raises 10 2 sets of 10
Rotator internal 120 2 sets of 20
Rotator external 10 2 sets of 10
Biceps reverse curls 20,30,40 sets of 6
Standard curls 20 0,30,40 sets of 6
Triceps pull-down 30,40,45,50 sets of 6
Lat pull-downs (wide grip) 90,100,110,120 sets of 6
Lat pull-downs (narrow grip) 90,100,110,120 sets of 6

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 raises on plyo ball 4 sets of 10
Pushups 20

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