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Training Log Archive: 400man

In the 7 days ending Oct 17:

activity # timemileskm+ft
  walking6 3:47:52 44.4(5:08) 71.45(3:11)
  weight training2 3:10:00
  running3 59:26 6.0(9:54) 9.66(6:09)
  stretching3 30:00
  Total8 8:27:18 50.4 81.11

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Friday Oct 16 #

1 PM

walking (warmup and cooldown) 17:29 [3] 1.0 mi (17:29 / mi)
shoes: Saucony orange laces Ride 6

stretching 10:00 [3]

running 20:36 [3] 2.0 mi (10:18 / mi)
shoes: Saucony orange laces Ride 6

Very stiff and slow

Thursday Oct 15 #

6 AM

walking 56:00 [3] 3.2 mi (17:30 / mi)
shoes: Columbia Access Point

1 PM

weight training (Bowflex and core work) 1:35:00 [3]

ncline bench 110,140,170,200 sets of 6
Flys 110,130,150,170 sets of 6
Delts 100, 110, 120 130, sets of 6
Shoulder shrugs 110,130,150,170 sets of 6
Side raises 10 2 sets of 10
Front raises 5, 2 sets of 10
Rotator internal 10,15,20, sets of 6
Rotator external 5,10,15, sets of 6
Biceps reverse curls 30,35,40 sets of 6
Standard curls 30,35,40 sets of 6
Triceps pull-down 30,40,45,50 sets of 6
Lat pull-downs (wide grip) 90,100,110, sets of 6
Lat pull-downs (narrow grip) 90,100,110, 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 3 sets of 15
Crunches on plyo ball 150
Single leg stands 5:00 each leg
Hip raises on plyo ball 1 set of 75
Single leg raises on plyo ball 3 sets of 15
Pushups 20

Wednesday Oct 14 #

8 AM

walking 17:15 [3] 1.0 mi (17:15 / mi)
shoes: Saucony Ride 6 neon yellow

stretching (warmup and cooldown) 10:00 [3]

running 20:05 [3] 2.0 mi (10:02 / mi)
shoes: Saucony Ride 6 neon yellow

10:05, 10:00

Tuesday Oct 13 #

6 AM

walking 56:00 [3] 3.2 mi (17:30 / mi)
shoes: Columbia Access Point

Monday Oct 12 #

8 AM

walking (warmup and cooldown) 18:08 [3] 1.0 mi (18:08 / mi)
shoes: Saucony Ride 6 neon yellow

stretching 10:00 [3]

running 18:45 [3] 2.0 mi (9:22 / mi)
shoes: Saucony Ride 6 neon yellow

9:37, 9:08

Sunday Oct 11 #

7 AM

walking 1:03:00 [3] 35.0 mi (1:48 / mi)
shoes: Hi-Tec Gold

10 AM

weight training (Bowflex and core work) 1:35:00 [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
Side raises 10 3 sets of 10
Rotator internal 20, 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) 5 sets of 10
Tuck-ups 6 sets of 10
Crunches on plyo ball 150
Single leg stands 5 :00 each leg
Hip raises on plyo ball 1 set of 50
Single leg lifts 4 sets of 10 each leg
Pushups 20

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