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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nat and the Hat

In the 7 days ending Nov 14:

activity # timemileskm+m
  Personal Training3 3:00:00
  Orienteering1 53:10 2.11(25:10) 3.4(15:38) 34
  Running1 45:00 5.62(8:00) 9.05(4:58) 18
  Total5 4:38:10 7.74 12.45 52

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Saturday Nov 14 #

10 AM

Personal Training (TPG) 1:00:00 [3]
shoes: New Balance Fresh Foam Tempo

w/u:
Spinning.

w/o: ISOMETRICS
1. 1 minute push up (30s down, 30s up), 3 X push up commands, and then bring sally up challenge

2. 3 x pull up hold (3 pull ups and then hold at the top for as long as possible)

3. Wall sits (2.5 minutes, 75 seconds, 60 seconds, 30s break after each)

4. 3 x hollow body holds

5. 5 x 10s plank crunches

6. 3 x rows (5 rows and then hold)

Wednesday Nov 11 #

2 PM

Orienteering 53:10 [1] 3.4 km (15:38 / km) +34m 14:54 / km

O-map at Andrew Hayden Park with mummy and hazel! Great weather :)
4 PM

Personal Training (TPG) 1:00:00 [3]
shoes: New Balance Fresh Foam Tempo

w/u:
Spinning + 5 minutes battleropes with exercise

w/o:
1. 3 sets of single-leg leg raises (20 reps each side (1), 15 reps each side (2), 12 reps each side (3))

2. Pull ups + scapular pull ups (max set, 3 x scapular pull up sets, max pull ups again)

3. 3 sets of bulgarian squats (w/ 40lbs). First set - pulse and then max out reps, second set all reps, third set all pulses

4. Triceps
3 supersets of tricep holds + tricep pushes on the rings

Monday Nov 9 #

4 PM

Personal Training (TPG) 1:00:00 [3]
shoes: New Balance Fresh Foam Tempo

Back at the gym!!

w/u:
Spinning + battle rope to warm up the arms.

w/o: supersets
1. Bench and plank rows
7 reps Bench press w/ 95 lbs, plank pike rows w/ 20lbs dumbbell
6 reps Bench press w/ 95 lbs, plank pike rows w/ 20lbs dumbbell
6 reps Bench press w/ 95 lbs, plank pike rows w/ 20lbs dumbbell

2. Javelins w/ 55lbs in descending pyramid/ 7 reps each side, 6 reps each side, 5 reps each side, 4 reps each side, 3 reps each side

3. Shoulder Press - descending order - 25 lbs x 4 reps, 20lbs x 8 reps, 15lbs x 10 reps

4. 3 x Bicep curls with 35lbs on the 'W' bar to ecentric failure, then 25lbs for second time through, and then 15lbs for third time

5. Battleropes - 5 x 10s hard/20s easy

w/d:
Stretch

Sunday Nov 8 #

3 PM

Running 45:00 [2] 9.05 km (4:58 / km) +18m 4:55 / km
ahr:182 max:193

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