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Training Log Archive: 400man

In the 7 days ending Jun 12:

activity # timemileskm+ft
  walking2 1:42:39 6.0(17:07) 9.66(10:38)
  weight training2 1:30:00
  running3 1:04:04 6.5(9:51) 10.46(6:07)
  warmup and cooldown3 46:59 2.5(18:48) 4.02(11:41)
  core1 45:00
  stretching3 21:00
  Total8 6:09:42 15.0 24.14

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Friday Jun 11 #

7 AM

warmup and cooldown 18:30 [3] 1.0 mi (18:30 / mi)
shoes: Saucony Ride 6 neon yellow

Ross track

stretching 8:00 [3]

running 21:50 [3] 2.25 mi (9:42 / mi)
shoes: Saucony Ride 6 neon yellow

Thursday Jun 10 #

8 AM

weight training (Bowflex) 45:00 [3]

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

walking 52:45 [3] 3.0 mi (17:35 / mi)
shoes: New Balance 510

Joyce Park

Wednesday Jun 9 #

7 AM

running 23:08 [3] 2.25 mi (10:17 / mi)
shoes: Saucony orange laces Ride 6

warmup and cooldown 10:15 [3] 0.5 mi (20:29 / mi)
shoes: Saucony orange laces Ride 6

Cooldown only after slow run in the rain.

stretching 7:00 [3]

After cooldown walk

Tuesday Jun 8 #

8 AM

walking 49:54 [3] 3.0 mi (16:38 / mi)
shoes: New Balance 510

Joyce Park
1 PM

core 45:00 [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 4x15
Planks 3x40 sec.

Monday Jun 7 #

11 AM

warmup and cooldown 18:14 [3] 1.0 mi (18:14 / mi)
shoes: Saucony orange laces Ride 6

stretching 6:00 [3]

running 19:06 [3] 2.0 mi (9:33 / mi)
shoes: Saucony orange laces Ride 6

Ross track
3 PM

weight training (Bowflex) 45:00 [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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