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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 400man

In the 7 days ending Feb 20:

activity # timemileskm+ft
  walking5 6:06:46 20.16(18:12) 32.44(11:18)
  weight training2 2:46:00
  Total7 8:52:46 20.16 32.44

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Friday Feb 19 #

1 PM

walking 1:14:15 [3] 4.0 mi (18:34 / mi)
shoes: Columbia Grove Heights

Bike tail, about 2 inches of snow on most parts

Thursday Feb 18 #

2 PM

weight training (Bowflex and core work) 1:26:00 [3]

Flys 80, 90 sets of 10
Delts 90 ,100 sets of 10
Shoulder shrugs 100,110 sets of 10
Side raises 10 2 sets of 10
Rotator internal 20 2 sets of 10
Rotator external 10 2 sets of 10
Biceps reverse curls 20,25 sets of 10
Standard curls 25,30 sets of 10
Triceps pull-down 30,35 sets of 10
Lat pull-downs (wide grip) 80,90 sets of 10
Lat pull-downs (narrow grip) 80, 90 sets of 10

continuing light weights for a while

Half squats 25,20,15, 20
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 3 sets of 20 each leg
Pushups 15.15,15

Wednesday Feb 17 #

2 PM

walking 1:28:00 [3] 5.0 mi (17:36 / mi)
shoes: Columbia Grove Heights

Bike trail, Joyce Park

Tuesday Feb 16 #

Note

2 hrs of shoveling snow and pushing-pulling snow blower.
3 PM

walking 1:00:39 [3] 3.3 mi (18:23 / mi)
shoes: Columbia Cascade

19 degrees, 10 mph wind, sunny. Hills of Southern Hills. Moslly in the street which was clwear after 6 in. snow

Monday Feb 15 #

8 AM

walking 1:12:05 [3] 4.0 mi (18:01 / mi)
shoes: Columbia Grove Heights

Light sleet 19 degrees. Hilly area of southern Hills. About an inch of fresh snow.
12 PM

weight training (Bowflex and core work) 1:20:00 [3]

Incline bench 100,110 sets of 10
Flys 80, 90 sets of 10
Delts 90 ,100 sets of 10
Shoulder shrugs 100,110 sets of 10
Side raises 10 2 sets of 10
Rotator internal 20 2 sets of 10
Rotator external 10 2 sets of 10
Biceps reverse curls 20,25 sets of 10
Standard curls 25,30 sets of 10
Triceps pull-down 30,35 sets of 10
Lat pull-downs (wide grip) 80,90 sets of 10
Lat pull-downs (narrow grip) 80, 90 sets of 10

continuing light weights for a while

Half squats 25,20,25, 20
Calf raises (body weight only) sets of 25,20,25 10
Tuck-ups 25,20,15 10
Crunches on plyo ball 100 2 sets
Single leg stands 5 :00 each leg
Hip raises on plyo ball 100
Single leg lifts 4 sets of 20 each leg
Pushups 27

Sunday Feb 14 #

7 AM

walking 1:11:47 [3] 3.86 mi (18:36 / mi)
shoes: Columbia Grove Heights

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