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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 400man

In the 7 days ending Oct 24:

activity # timemileskm+ft
  walking3 2:16:05 7.7(17:40) 12.39(10:59)
  weight training1 1:20:00
  running1 25:36 2.5(10:14) 4.02(6:22)
  stretching1 6:00
  Total4 4:07:41 10.2 16.42

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Tuesday Oct 20 #

6 AM

walking 1:07:00 [3] 3.8 mi (17:38 / mi)
shoes: Columbia Access Point

Monday Oct 19 #

1 PM

running 25:36 [3] 2.5 mi (10:14 / mi)
shoes: SauconyRaptorTR

walking (cooldown) 9:05 [3] 0.5 mi (18:10 / mi)
shoes: SauconyRaptorTR

stretching 6:00 [3]

Sunday Oct 18 #

7 AM

walking 1:00:00 [3] 3.4 mi (17:39 / mi)
shoes: Columbia Access Point

12 PM

weight training (Bowflex and core work) 1:20:00 [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 5 1 set of 25
Front raises raises 5 1 sets of 15
Rotator internal 15, 2 sets of 15
Rotator external 5, 2 sets of 15
Biceps reverse curls 15, 2 sets of 25
Standard curls 15, 2 sets of 25
Triceps pull-down 25,30 sets of 25
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 12
Calf raises (body weight only) 6 sets of 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 75
Single leg lifts on plyo ball 6 sets of 10 each leg
Pushups 20

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