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Training Log Archive: Tyrannosaurus

In the 7 days ending Jun 16:

activity # timemileskm+m
  Strength4 5:33:16
  Running1 2:05:13 8.27(15:08) 13.31(9:24) 205
  Stretching2 2:02:12
  Total6 9:40:41 8.27 13.31 205
  [1-5]6 6:16:23

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MoTuWeThFrSaSu

Sunday Jun 16 #

12 PM

Running 2:05:13 intensity: (17 @0) + (12:14 @1) + (43:01 @2) + (1:07:51 @3) + (1:50 @4) 8.27 mi (15:08 / mi) +205m 14:04 / mi
ahr:139 max:164 shoes: La Sportiva Bushido II

South Cottonwood Canyon

Saturday Jun 15 #

1 PM

Strength 57:51 intensity: (9:55 @1) + (33:42 @2) + (13:29 @3) + (45 @4)
ahr:131 max:166

Thursday Jun 13 #

11 AM

Strength 1:26:41 intensity: (26:43 @0) + (44:48 @1) + (14:15 @2) + (55 @3)
ahr:107 max:152

Warm up:
10x Quadruped rotational fire hydrant (each side)
10x Quadruped T-spine rotations (each side)
10x 90/90 Hip turnover (each side)
10x Glute bridge with alternating leg raises (each side)

Wednesday Jun 12 #

10 AM

Stretching (Yoga) 1:01:53 intensity: (1:01:11 @0) + (42 @1)
ahr:82 max:105

Strength 1:20:14 intensity: (33:58 @0) + (38:03 @1) + (8:13 @2)
ahr:104 max:136

Warm up:
10x Glute bridge with cross-body reach (each side)
10x 90/90 Hip turnover (each side)
5x Spider-man with rotation (each side)
5x Inchworm to Pigeon pose stretch (each side)
3x Half-kneeling three-way hip flexor drive (each side)
5x Neck circles (each direction)
5x Standing forward & backward hip opener (each side)
10x Alternating overhead arm swing (each side)
5x Single leg RDL with reach (each side)
5x Trunk twist (each side)
1x Lunge matrix (each side)
20x Jumping jacks
20x Cross jacks

6x
[3x Medicine ball - Rotational slam each side (12lbs)
[1-5x Barbell - Standing shoulder press (5x 45lbs, 5x 50lbs, 5x 55lbs, 3x 60lbs, 3x 65lbs, 2x 70lbs) - finally hit 70lbs!

4x
[3x Pull ups
[10x Dumbbell - Tricep extension (15lbs, 15lbs, 15lbs, 17.5lbs)

4x
[10x Landmine - Bent over single arm row each side (55lbs)
[30 seconds Push up isometric hold
[30 seconds Kettlebell - Waiter and front rack carry each side (26lbs)

Cool down:
20 seconds Neck stretch (each side)
30 seconds Crossbody stretch (each side)
30 seconds 90/90 Chest stretch (each side)
30 seconds Tricep stretch (each side)
30 seconds Child’s pose, lat stretch (each side)
12x Cat-cow
8x Side-lying open book (each side)

Tuesday Jun 11 #

8 PM

Stretching (Yoga) 1:00:19 intensity: (58:16 @0) + (2:03 @1)
ahr:79 max:105

Monday Jun 10 #

8 PM

Strength 1:48:30 intensity: (23:53 @0) + (52:14 @1) + (23:51 @2) + (7:56 @3) + (36 @4)
ahr:113 max:167

Warm up:
10x Glute bridge with cross-body reach (each side)
10x 90/90 Hip turnover (each side)
5x Spider-man with rotation (each side)
5x Inchworm to Pigeon pose stretch (each side)
3x Half-kneeling three-way hip flexor drive (each side)
5x Neck circles (each direction)
5x Standing forward & backward hip opener (each side)
10x Alternating overhead arm swing (each side)
5x Single leg RDL with reach (each side)
5x Trunk twist (each side)
1x Lunge matrix (each side)
20x Jumping jacks
20x Cross jacks

90 seconds Band distraction - 1/2 squat (each side)

6x
[2x Vertical jump
[3-5x Barbell - Back squat (5x 95lbs, 5x 105 lbs, 5x 115lbs, 3x 125lbs, 3x 135lbs, 3x 145lbs)

4x
[6x Barbell - RDL (120lbs, 120lbs, 130lbs, 130lbs)
[1 minute Plank with diagonal lift

4x
[9-12x Kettlebell - Seesaw shoulder press each side (12x 26lbs, 11x 26lbs, 9x 26lbs, 9x 26lbs)
[30 seconds Dumbbell - Suitcase carry each side (50lbs, 60lbs, 60lbs, 60lbs)
[30 seconds Reverse sled drag (225lbs)

Cool down:
10x Child’s pose to downward dog
30 seconds Pigeon pose stretch (each side)
10x Hamstring floss (each side)
10x Rocking adductor stretch (each side)

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