Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 400man

In the 7 days ending Jan 30:

activity # timemileskm+ft
  walking6 6:31:02 22.0(17:46) 35.4(11:03)
  Stretching and core exercises2 1:30:00
  weight training2 1:25:00
  Total10 9:26:02 22.0 35.4

«»
1:50
0:00
» now
SuMoTuWeThFrSa

Saturday Jan 30 #

2 PM

walking 1:07:21 [3] 4.0 mi (16:50 / mi)
shoes: Columbia Access Point

Joyce Park bike trail.

Friday Jan 29 #

11 AM

Stretching and core exercises ( core work) 45:00 [3]

Half squats 7 sets of 10
Calf raises (body weight only) 7 sets of 10
Tuck-ups 7 sets of 10
Crunches on plyo ball sets of 150 and 75
Single leg stands 5 :00 each leg
Hip raises on plyo ball 1 set of 75
Single leg lifts 7 sets of 10 each leg
Pushups 25
1 PM

walking 52:11 [3] 3.0 mi (17:24 / mi)
shoes: ColumbiaBlue Suede

Bike trail and grass trail Joyce park

Thursday Jan 28 #

6 AM

walking 1:05:00 [3] 3.3 mi (19:42 / mi)
shoes: Columbia Grove Heights

Icy, light snow covering.
10 AM

weight training (Bowflex ) 45:00 [3]

Incline bench 100 2 sets 15
Flys 80 2 sets 20
Delts 100, 2 sets 20
Shoulder shrugs 110, 1 2 sets 20
Side raises 10 2 sets 20
Rotator internal 10 2 sets 25
Rotator external 5 2 sets 25
Biceps reverse curls 15 sets of 20 and 25
Standard curls 25 2 sets of 20 and 25
Triceps pull-down 30 2 sets of 25
Lat pull-downs (wide grip) 70 2 sets of 25
Lat pull-downs (narrow grip) 70 2 sets of 25

Wednesday Jan 27 #

11 AM

walking 1:07:00 [3] 4.0 mi (16:45 / mi)
shoes: Columbia Access Point

Another trip to Metamora's Whitewater Canal Trail which parallels the canal, the WWV Railroad, and the Whitewater River. Between Brookville and Metamora a new trail segment is currently being constructed.

Tuesday Jan 26 #

6 AM

walking 1:03:00 [3] 3.5 mi (18:00 / mi)
shoes: ColumbiaBlue Suede

1 PM

Stretching and core exercises ( core work) 45:00 [3]

Half squats 4 sets of 15
Calf raises (body weight only) 5 sets of 15
Tuck-ups 4 sets 15
Crunches on plyo ball 2 sets of 100
Single leg stands 5 :00 each leg
Hip raises on plyo ball 1 set of 75
Single leg lifts 4 sets of 15 each leg
Pushups 26

Monday Jan 25 #

9 AM

weight training (Bowflex ) 40:00 [3]

Incline bench 100,110,120 sets of 10
Flys 90,100,110 sets of 10
Delts 100,110,120 sets of 10
Shoulder shrugs 120,130,140 sets of 10
Side raises 10 3 sets of 10
Rotator internal 10,20,25 sets of 10
Rotator external 5,10,15 sets of 10
Biceps reverse curls 15,20,25 sets of 10
Standard curls 25, 30,35 sets of 10 20
Triceps pull-down 30,35,40 sets of 10
Lat pull-downs (wide grip) 80,90,100 sets of 10
Lat pull-downs (narrow grip) 80,90,100 sets of 10

Sunday Jan 24 #

7 AM

walking 1:16:30 [3] 4.2 mi (18:13 / mi)
shoes: Columbia Grove Heights

« Earlier | Later »