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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 1 days ending Mar 6, 2009:

activity # timemileskm+m
  Strength1 1:05:00
  Cycling1 10:00 2.98(17.9/h) 4.8(28.8/h)
  Stretching1 5:00
  Total1 1:20:00 2.98 4.8
  [1-5]1 1:15:00

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Fr

Friday Mar 6, 2009 #

Cycling warm up/down (Stationary) 10:00 [2] 2.98 mi (17.9 mph)

Level 9, Manual, 108c., Avg. 97rpm.
Warm up for the PT exercises.

Stretching warm up/down 5:00 [0]

Strength (PT Exercises) 1:05:00 [3]

Leg press @100# (there was no option to do single leg @50#) (3x15)
Hamstring curls @60# (3x15)
Squats w/ 10# dumbbells on upside down Bosu (3x15)
Side steps w/ blue band (6 lengths)
'Monster' walk w/ blue band (6 lengths)
Walking lunges w/ 10# dumbbells (6 lengths)
Karaoke drills (6 lengths)
Backward extension drills (6 lengths)
Standing knee extension w/ black tubing (3x15)
Single leg jumps landing on Bosu (3x15)
Two-legged hops on the spot (30)
Two-legged hops forward & backward (30)
Two-legged hops side to side (30)
One-legged (left) hops on the spot (30)
One-legged (left) hops forward & backward (30)
One-legged (left) hops side to side (30)

Also includes ~6 laps worth of jogging during recovery for some of the drills.

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