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Training Log Archive: 400man

In the 7 days ending Nov 21:

activity # timemileskm+ft
  walking5 5:14:17 18.0(17:28) 28.97(10:51)
  weight training3 4:30:00
  Total8 9:44:17 18.0 28.97

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Saturday Nov 21 #

9 AM

walking 1:05:48 [3] 4.0 mi (16:27 / mi)
shoes: Columbia Grove Heights

1 PM

weight training (Bowflex and core work) 1:30:00 [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 120,130,140 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, 30,35,40 sets of 10
Standard curls 25,30,35,40 sets of 10
Triceps pull-down 30,40,50 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 4 sets of 12
Calf raises (body weight only) 5 sets of 10
Tuck-ups 4 sets of 15
Crunches on plyo ball 100
Single leg stands 5 :00 each leg
EZ Hip raises on plyo ball 1 set of 100
Single leg lifts 5 sets of 10 each leg
Pushups 26

Thursday Nov 19 #

6 AM

walking 1:23:33 [3] 4.8 mi (17:24 / mi)
shoes: ColumbiaBlue Suede

Wednesday Nov 18 #

10 AM

walking 53:30 [3] 3.1 mi (17:15 / mi)
shoes: ColumbiaBlue Suede

Town Park Brookville IN. 2 complete laps each in opposite direction and a little more.
3 PM

weight training 1:30:00 [3]

Flys 90,100 sets of 15
Delts 100,110 sets of 15
Shoulder shrugs 110,120 sets of 15
Side raises 10 2 sets of 15

Rotator internal 10, sets of 25 and 15
Rotator external 5, sets of 25 and 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 3 sets of 12
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
EZ Hip raises on plyo ball 1 set of 75
Single leg lifts on plyo ball 4 sets of 10 each leg
Pushups 25

Tuesday Nov 17 #

6 AM

walking 1:00:00 [3] 3.3 mi (18:11 / mi)
shoes: ColumbiaBlue Suede

Monday Nov 16 #

12 PM

walking 51:26 [3] 2.8 mi (18:22 / mi)
shoes: Columbia Access Point

Hills of Southern Hills.

Sunday Nov 15 #

11 AM

weight training (warmup and cooldown) 1:30:00 [3]

Incline bench 120,150,180 sets of 6
Flys 100, 120,140 sets of 6
Delts 110,120,140 sets of 6
Shoulder shrugs 110,140,170, sets of 6
Rotator internal 115,20,25 sets of 6
Rotator external 10,15,15 sets of 6
Biceps reverse curls 25,35,45 sets of 6
Standard curls 25,35,45 sets of 6
Triceps pull-down30,40,50 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 15
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 (a little shaky today with a couple of floor touches)
Ez Hip raises on plyo ball 1 set of 75
Single leg raises on plyo ball 4 sets of 10
Pushups 25

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