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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 400man

In the 7 days ending Nov 28:

activity # timemileskm+ft
  walking6 5:54:52 20.26(17:31) 32.6(10:53)
  weight training1 1:35:00
  Total7 7:29:52 20.26 32.6

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Friday Nov 27 #

10 AM

walking 51:42 [3] 3.0 mi (17:14 / mi)
shoes: Columbia Cascade

Bike trail--Joyce Park

Thursday Nov 26 #

6 AM

walking 1:28:00 [3] 4.86 mi (18:06 / mi)
shoes: ColumbiaBlue Suede

Wednesday Nov 25 #

10 AM

weight training (warmup and cooldown) 1:35:00 [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
Side raises 10,15,20 sets of 6
Rotator internal 20,25,30 sets of 6
Rotator external 10,15,20 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) 90,100,130 sets of 6
Lat pull-downs (narrow grip) 90,100,130 sets of 6

Above is done on Bowflex.

Half squats 4 sets of 12
Calf raises (body weight only) 5 sets of 10
Tuck-ups Sets of 10,15,15,10
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 4 sets of 10
Pushups 22

Tuesday Nov 24 #

6 AM

walking 1:10:00 [3] 3.9 mi (17:57 / mi)
shoes: Columbia Cascade

3 PM

walking 33:10 [3] 2.0 mi (16:35 / mi)
shoes: Columbia Cascade

Monday Nov 23 #

1 PM

walking 49:00 [3] 3.0 mi (16:20 / mi)
shoes: ColPeakFreak

Sunday Nov 22 #

7 AM

walking 1:03:00 [3] 3.5 mi (18:00 / mi)
shoes: Columbia Grove Heights

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