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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 400man

In the 7 days ending Nov 7:

activity # timemileskm+ft
  walking6 4:37:23 15.9(17:27) 25.59(10:50)
  weight training2 3:00:00
  running2 50:52 5.0(10:10) 8.05(6:19)
  stretching2 20:00
  Total8 8:48:15 20.9 33.64

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Saturday Nov 7 #

9 AM

walking 47:30 [3] 3.0 mi (15:50 / mi)
shoes: Hi-Tec Gold

Thursday Nov 5 #

6 AM

walking 1:01:00 [3] 3.4 mi (17:56 / mi)
shoes: ColumbiaBlue Suede

11 AM

weight training (Bowflex and core work) 1:25:00 [3]

Incline bench 100,120,140,160 sets of 6
Flys 100, 110,130,140 sets of 6
Delts 110,130,150,170 sets of 6
Shoulder shrugs 110,130,150,170, sets of 6
Rotator internal 10 3 sets of 10
Rotator external 5 3 sets of 5
Biceps reverse curls 20,25,30,35 sets of 6
Standard curls 20,25,30,35,sets of 6
Triceps pull-down 25,3035,40,45 sets of 6
Lat pull-downs (wide grip) 80,90,100,110 sets of 6
Lat pull-downs (narrow grip) 80,90,1100,110 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 4 sets of 10
Crunches on plyo ball 100
Single leg stands 5:00 each leg
Hip raises on plyo ball 1 set of 50
Single leg raises on plyo ball 4 sets of 10
Pushups 20

Wednesday Nov 4 #

8 AM

walking 17:00 [3] 1.0 mi (17:00 / mi)
shoes: Saucony Ride 6 neon yellow

stretching 10:00 [3]

running 21:09 [3] 2.0 mi (10:34 / mi)
shoes: Saucony Ride 6 neon yellow

Tuesday Nov 3 #

6 AM

walking 1:02:00 [3] 3.4 mi (18:14 / mi)
shoes: Saucony orange laces Ride 6

Monday Nov 2 #

9 AM

walking (warmup and cooldown) 16:53 [3] 1.0 mi (16:53 / mi)
shoes: Saucony orange laces Ride 6

stretching 10:00 [3]

running 29:43 [3] 3.0 mi (9:54 / mi)
shoes: Saucony orange laces Ride 6

9:53, 10:04, 9:46

Sunday Nov 1 #

7 AM

walking 1:13:00 [3] 4.1 mi (17:48 / mi)
shoes: Columbia Access Point

10 AM

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

Incline 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 2 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 12
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 50
Single leg lifts 4 sets of 10 each leg
Pushups 22

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