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Training Log Archive: Nat and the Hat

In the 7 days ending Jan 30:

activity # timemileskm+m
  Core/Strength3 1:49:35
  Zwift Cycling1 1:08:32 19.11(16.7/h) 30.76(26.9/h) 683
  Running1 22:30 2.72(8:16) 4.38(5:08)
  Total4 3:20:37 21.84 35.14 683
  [1-5]4 3:20:25

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Friday Jan 29 #

5 PM

Core/Strength 40:12 intensity: (2 @0) + (14:00 @1) + (14:46 @2) + (11:11 @3) + (13 @4)
ahr:113 max:154

I guess I left my watch running because it said 32 hours but that's just crazy the workout was actually just 40 minutes.

w/u:
80 seconds jumping jacks
70 seconds sit ups
60 seconds mountain climbers
50 seconds arm circles
40 seconds jump squats
30 seconds push-ups
20 seconds v-sit
10 seconds pull up ISO hold

w/o: Partner workout circuit x3 continuous
- 10 bicep curls each side
- 10 deficit push-ups on paralettes
- 10 partner leg raises
Kiss break
- 10 dumbbell rows each side
- 10 tricep kickbacks
- 10 up up down down's

Finisher: 8/16, 7/14, 6/12, 5/10, 4/8, 3/6, 2/4, 1/2 of:
1. Jump squats
2. Split lunge jumps

w/d: stretching and rolling

Thursday Jan 28 #

4 PM

Core/Strength (TPG) 30:00 [3]
shoes: New Balance Summit Unknown

OUTSIDE workout...yes OUTSIDE! With Semir and John

Went to the crossfit park on Stonehaven in Kanata to do a workout with the boys since we all miss the gym so much. -13'C when we were out there with a killer wind. Semir made me a pair of paralettes to take home - so cool!

CIRCUIT 1: x 3 45s each 15 rest
-squats
-pull ups
-dips on parallel bars

CIRCUIT 2: x 5 45s each 15s rest
-bodyweight rows
-push ups with paralettes
-squats

CIRCUIT 3: max out - FINISHER
-split lunge jumps
-bodyweight rows (reverse grip)
-tricep bench dips
5 PM

Zwift Cycling (Watopia) 1:08:32 [3] 30.76 km (26.9 kph) +683m
shoes: Bontrager Hilo Triathlon Clips

Group ride meet up with the boys (Robbie, Kieran, Seb, Marco, and Corn). More hills than expected :(

Wednesday Jan 27 #

4 PM

Running warm up/down 22:30 [2] 4.38 km (5:08 / km)
shoes: New Balance Summit Unknown

Colour the neighbourhood run

Core/Strength 39:23 intensity: (10 @0) + (10 @1) + (4:17 @2) + (23:44 @3) + (11:02 @4)
ahr:141 max:167

w/o:
5 minutes of hell - 18,55
5 x the following circuit w/ 1min rest after each round
-sumo squats
-resistance band abductors
-wall sit
-jump squats
-glute bridges with resistance band

FINISHER x 5
-10-10-10 calf raises
-10 sumo squats

w/d:
10 minutes stretching

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