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Training Log Archive: 400man

In the 7 days ending Oct 31:

activity # timemileskm+ft
  weight training2 3:00:00
  walking5 2:43:56 9.35(17:32) 15.05(10:54)
  running3 1:13:14 7.5(9:46) 12.07(6:04)
  stretching3 30:00 1000.0 1609.34
  Total7 7:27:10 1016.85 1636.46

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Friday Oct 30 #

9 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 29:08 [3] 3.0 mi (9:43 / mi)
shoes: Saucony orange laces Ride 6

9:47,9:41, 9:40 North from Joyce Park past sewage plant and back.

Thursday Oct 29 #

10 AM

weight training (Bowflex and core work) 1:20:00 [3]

Incline bench 100,110 sets of 15
Flys 100,110 sets of 15
Delts 110,120 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 10, 2 sets of 15
Rotator external 5, 2 sets of 15
Biceps reverse curls 15, 20, sets of 25
Standard curls 15, 20 sets of 25
Triceps pull-down 25,30 sets of 25
Lat pull-downs (wide grip) 70,80 sets of 25
Lat pull-downs (narrow grip) 70,80 sets of 25


Above is done on Bowflex.

Half squats 4 sets of 10
Calf raises (body weight only) 5 sets of 10
Tuck-ups sets of 3 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 on plyo ball 4 sets of 10 each leg
Pushups 25

Wednesday Oct 28 #

8 AM

walking 16:35 [3] 1.0 mi (16:35 / mi)
shoes: Saucony Ride 6 neon yellow

stretching 10:00 [3]
shoes: Saucony Ride 6 neon yellow

running 19:05 [3] 2.0 mi (9:32 / mi)
shoes: Saucony Ride 6 neon yellow

9:40,9:25

Tuesday Oct 27 #

6 AM

walking 57:00 [3] 3.26 mi (17:29 / mi)
shoes: ColumbiaBlue Suede

Monday Oct 26 #

9 AM

walking (warmup and cooldown) 18:00 [3] 1.0 mi (18:00 / mi)
shoes: Saucony Phantom 2

stretching 10:00 [3] 1000.0 mi (1 / mi)

running 25:01 [3] 2.5 mi (10:00 / mi)
shoes: Saucony Phantom 2

Sunday Oct 25 #

6 AM

walking 54:41 [3] 3.09 mi (17:42 / mi)
shoes: Hi-Tec Gold

1 PM

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

ncline bench 100,130,150,170,190 sets of 6
Flys 100, 120,140,160 sets of 6
Delts 100, 110, 120 130, sets of 6
Shoulder shrug100,120,140,160,180, sets of 6
Side raises 10,15,20, sets of 6
Rotator internal 20 3 sets of 6
Rotator external 10 3 sets of 6
Biceps reverse curls 20,30,40 sets of 6
Standard curls 20,30,40 sets of 6
Triceps pull-down 30,40,50 sets of 6
Lat pull-downs (wide grip) 80,100,120, sets of 6
Lat pull-downs (narrow grip) 80,100,120, sets of 6

Above is done on Bowflex.

Half squats 4 sets of 10
Calf raises (body weight only) 5 sets of 10
Tuck-ups 5 sets of 10
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 5 sets of 10
Pushups 22

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