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

Training Log Archive: 400man

In the 7 days ending Feb 13:

activity # timemileskm+ft
  walking6 8:17:48 27.5(18:06) 44.26(11:15)
  Stretching and core exercises2 1:30:00
  weight training1 1:22:00
  Total9 11:09:48 27.5 44.26

«»
2:32
0:00
» now
SuMoTuWeThFrSa

Saturday Feb 13 #

11 AM

walking 50:00 [3] 2.4 mi (20:50 / mi)
shoes: Columbia Grove Heights

In Brookville. Some snowy, icy spots.

Friday Feb 12 #

3 PM

weight training (Bowflex and core work) 1:22:00 [3]

Incline bench 100 2 sets of 10
Flys 80 3 sets of 10
Delts 90 2 sets of 10
Shoulder shrugs 100 2 sets sets of 10
Side raises 10 2 sets of 10
Rotator internal 15 2 sets of 10
Rotator external 10 2 sets of 10
Biceps reverse curls 15, 20 sets of 10
Standard curls 20, 25 sets of 10
Triceps pull-down 30 2 sets of 10
Lat pull-downs (wide grip) 80 2 sets of 10
Lat pull-downs (narrow grip) 80 2 sets of 10

Back to light weights for a while

Half squats 25,20,15 10
Calf raises (body weight only) sets of 25,20,15 10
Tuck-ups 25,20,15 10
Crunches on plyo ball 200
Single leg stands 5 :00 each leg
Hip raises on plyo ball 100
Single leg lifts 4 sets of 15 each leg
Pushups 15,15,13

Thursday Feb 11 #

2 PM

walking 1:27:51 [3] 5.0 mi (17:34 / mi)
shoes: Columbia Grove Heights

Bike trail mostly clear of snow.

Wednesday Feb 10 #

9 AM

walking 1:47:55 [3] 6.0 mi (17:59 / mi)
shoes: Columbia Grove Heights

About 4 miles of paved, cleared bike trail, the rest snow-covered (7-8 inches), but not slippery. Light snow, 18 degrees; 7 degrees with wind chill factor.
12 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 25,20,15,10
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 3 sets of 20 each leg
Pushups - 26

Tuesday Feb 9 #

Note

Shoveled swept and pushed electric snowblower fro about 2 hours.
2 PM

walking 1:47:52 [3] 6.0 mi (17:59 / mi)
shoes: Columbia Grove Heights

Bike trail. About 4.5 miles of walking on cleared asphalt, rest through about 7-8 inches of snow.

Monday Feb 8 #

2 PM

walking 1:24:10 [3] 5.0 mi (16:50 / mi)
shoes: Columbia Access Point

Joyce Park bike trail

Sunday Feb 7 #

7 AM

walking 1:00:00 [3] 3.1 mi (19:21 / mi)
shoes: Columbia Grove Heights

Icy in spots on sidewalk. Pat and I each fell once. Spooky Nook is making progress.
11 AM

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

Half squats 4 sets of 15
Calf raises (body weight only) 4 sets of 15
Tuck-ups 25,20,15,10
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 5sets of 15 each leg
Pushups - 25

« Earlier | Later »