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Training Log Archive: 400man

In the 7 days ending Jun 5:

activity # timemileskm+ft
  walking4 3:09:09 10.8(17:31) 17.38(10:53)
  weight training2 1:25:00
  core2 1:20:00
  running3 57:10 5.75(9:57) 9.25(6:11)
  warmup and cooldown2 35:45 2.0(17:53) 3.22(11:07)
  stretching2 16:00
  Total10 7:43:04 18.55 29.85

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Saturday Jun 5 #

3 PM

walking 1:08:54 [3] 4.0 mi (17:14 / mi)
shoes: New Balance 510

Friday Jun 4 #

7 AM

warmup and cooldown 18:20 [3] 1.0 mi (18:20 / mi)
shoes: Saucony Ride 6 neon yellow

stretching 8:00 [3]

running 18:53 [3] 2.0 mi (9:26 / mi)
shoes: Saucony Ride 6 neon yellow

Ross High track
3 PM

core 40:00 [3]

Half squats 6x10
Calf raises (body weight only) 6x10
Tuck-ups 6x10
Crunches on plyo ball 200
Single leg stands each leg 5:00
Easy Hip raises on plyo ball 100
Single leg lifts 6x10
Planks 3x40 sec

Thursday Jun 3 #

1 PM

weight training (Bowflex) 45:00 [3]

Incline bench 90,100,110 sets of 8
Flys 80,90,100 sets of 8
Delts 80,90,100 sets of 8
Shoulder shrugs 90,100,110 sets of 8
Side raises 5,10,15 sets of 8
Rotator internal 15,20,25 sets of 8
Rotator external 5,10,15 sets of 8
Biceps reverse curls15, 20, 25 sets of 8
Standard curls 20, 25,30 sets of 8
Triceps pull-down 30,35,40 sets of 8
Lat pull-downs (wide grip) 70,80,90 sets of 8
Lat pull-downs (narrow grip) 70,80,90 sets of 8

Wednesday Jun 2 #

7 AM

running 21:09 [3] 2.0 mi (10:34 / mi)
shoes: Saucony orange laces Ride 6

Light rain. No wind. No warmup, so I ran very conservatively.

walking 10:00 [3] 0.5 mi (20:00 / mi)

Cooldown

Tuesday Jun 1 #

6 AM

walking 50:15 [3] 3.0 mi (16:45 / mi)
shoes: Columbia Coretech

3 PM

core 40:00 [3]

Half squats 4x15
Calf raises (body weight only) 4x15
Tuck-ups 4x15
Crunches on plyo ball 200
Single leg stands each leg 5:00
Hip raises on plyo ball 100
Single leg lifts 6x10
Planks 3x40 sec.

Monday May 31 #

8 AM

warmup and cooldown 17:25 [3] 1.0 mi (17:25 / mi)
shoes: Saucony Ride 6 neon yellow

stretching 8:00 [3]

running 17:08 [3] 1.75 mi (9:48 / mi)
shoes: Saucony Ride 6 neon yellow

Ross track. The port-a-let cleaning truck was there for its weekly cleanout, making the running a little less enjoyable due to their close proximity to the track.

Sunday May 30 #

7 AM

walking 1:00:00 [3] 3.3 mi (18:11 / mi)
shoes: New Balance 510

11 AM

weight training (Bowflex) 40:00 [3]

Incline bench 100 2 sets of 15
Flys 90 2 sets of 15
Delts 90 2 sets of 15
Shoulder shrugs 100 2 sets of 15
Side raises 10 2 sets of 15
Rotator internal 20 2 sets of 15
Rotator external 10 2 sets of 15
Biceps reverse curls 20 2 sets of 15
Standard curls 25 2 sets of 15
Triceps pull-down,35 2 sets of 15
Lat pull-downs (wide grip) 80 sets of 15
Lat pull-downs (narrow grip) 80 sets of 15

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