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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 400man

In the 7 days ending Apr 10:

activity # timemileskm+ft
  walking5 5:59:29 17.14 27.58
  weight training1 1:15:00
  Total6 7:14:29 17.14 27.58

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Saturday Apr 10 #

8 AM

walking 52:29 [3]
shoes: Hi TEC Gold 2

Thursday Apr 8 #

6 AM

walking 1:15:00 [3] 4.24 mi (17:41 / mi)
shoes: Hi-Tec Gold

Wednesday Apr 7 #

1 PM

weight training (Bowflex and core work) 1:15:00 [3]

weight training (Bowflex and core work) 12:00 [3]

Incline bench 90 2 sets of 10
Flys 80 2 sets of 10
Delts 90 2 sets of 10
Shoulder shrugs 100 2 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 15 2 sets of 10
Standard curls 20 2 sets of 10
Triceps pull-down,30 2 sets of 10
Lat pull-downs (wide grip) 70 2 sets of 10
Lat pull-downs (narrow grip) 70 2 sets of 10


Half squats 4 sets of 15
Calf raises (body weight only) 4 sets of 15
Tuck-ups 4 sets of 15
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 none

Tuesday Apr 6 #

7 AM

walking 57:00 [3] 3.3 mi (17:16 / mi)
shoes: ColumbiaBlue Suede

Monday Apr 5 #

9 AM

walking 50:00 [3] 3.0 mi (16:40 / mi)
shoes: ColumbiaBlue Suede

Sunday Apr 4 #

7 AM

walking 2:05:00 [3] 6.6 mi (18:56 / mi)
shoes: Columbia Access Point

Various terrain, mostly city streets.

https://runmeter.com/ca14ed86f4d7f8e3/Run-20210404...

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