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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 400man

In the 7 days ending Feb 6:

activity # timemileskm+ft
  walking6 6:38:06 22.5(17:42) 36.21(11:00)
  Stretching and core exercises1 40:00
  Total7 7:18:06 22.5 36.21

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Friday Feb 5 #

1 PM

walking 1:26:56 [3] 5.0 mi (17:23 / mi)
shoes: ColumbiaBlue Suede

Bike trail, Joyce Park

Thursday Feb 4 #

6 AM

walking 1:03:46 [3] 3.3 mi (19:19 / mi)
shoes: Columbia Access Point

Wednesday Feb 3 #

11 AM

walking 1:26:30 [3] 5.0 mi (17:18 / mi)
shoes: Columbia Grove Heights

Bike trail, a few patches of ice and packed snow.

Tuesday Feb 2 #

3 PM

walking 40:00 [3] 2.2 mi (18:11 / mi)
shoes: Hi-Tec Gold

Southern Hills

Monday Feb 1 #

10 AM

walking 1:10:32 [3] 4.0 mi (17:38 / mi)
shoes: Columbia Grove Heights

About 1/2 inch of snow on bike trail but not slippery.
2 PM

Stretching and core exercises ( core work) 40:00 [3]

Half squats 4 sets of 15
Calf raises (body weight only) 4 sets of 15
Tuck-ups 4 sets 15
Crunches on plyo ball 1 set of 200
Single leg stands 5 :00 each leg
Hip raises on plyo ball 1 set of 100
Single leg lifts 4 sets of 15 each leg
Pushups - none,back is sore

Sunday Jan 31 #

12 PM

walking 50:22 [3] 3.0 mi (16:47 / mi)
shoes: Columbia Grove Heights

35 degrees, light rain, slushy surface on bike trail

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