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Training Log Archive: Career Move

In the 7 days ending Jan 28:

activity # timemileskm+m
  S&C3 3:20:00
  Bike turbo3 2:25:00
  Yoga/Mobility3 55:00
  Total6 6:40:00

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Sunday Jan 28 #

Bike turbo intervals 1:00:00 [5]
ahr:126 max:169

1) 10 min resistance easy R1, G1
2) 5 min increasing resistance but high cadence up to G7
3) 2 min recovery R1
4) 4 x 30 sec on R4, 30 sec off R1
5) 2 min recovery R1
6) 4 min standing sprint R7 hr156
7) 2 min recovery R1
8) 6 x 1 min on R2, 30 sec off R1
9) 2 min recovery R1
10) 4 min standing sprint R7 hr 160
11) 7 min recovery moderate resistance, high cadence R1
12) 5 min very easy spinning R1, G0

Lower gears this week. Higher max HR but lower average maybe because I did an extra 5 min spinning at the end

Saturday Jan 27 #

S&C (Nigel light) 1:00:00 [3]

Warm up
Drop squats
Prowler
Marching
Wall switches
Jumps
Medicine ball
Sprints x 2

Back supported glute Bridges 3*10 50/60/60kg
Dumbbell press 3*8 12.5kg easy

Front squats no box bar warm up then 3*6 @ 30kg

Kettlebell rows 3*12 @ 12kg easy
Plank plate drag 2*5

Yoga/Mobility 15:00 [3]

Thursday Jan 25 #

Yoga/Mobility 20:00 [3]

S&C (Nigel) 1:20:00 [3]

Warm up
Drop squats
Single leg drop squats (slightly better)
Wall switches
Marching

Front squats with box 5*6 20kg/30kg/32.5kg/32.5kg/35kg
Without box 3*6 @ 30kg

Bulgarian split squats 3*8ea 12kg ea
Rows 3*8ea 16kg

One legged glute Bridges 3*12
Curl to dumbbell press 3*8 7.5kg ea
Trx rows 3*12
Renegade rows 7.5kgea 3*8

Wednesday Jan 24 #

Bike turbo 55:00 [5]
ahr:135 max:165

5 min easy
5 x 10 sec Sprint, 50 sec rec
5 x 5 min T, 3 min rec
5 min v easy
Av HR for T sections 153, 155, 155, 155, 154
Rec HR 132, 131, 135, 131, 131

Tuesday Jan 23 #

Yoga/Mobility 20:00 [3]

S&C (Nigel Wk 7) 1:00:00 [3]

Wgt: 67.4
Drop squats
One legged drop squats (not good)
Trx drop squats
Kettlebell drop squats 8kg 2*6
Plank arm lift 6ea
Mountain climbers 6ea
Marching x 4 last 2 with 3kg medicine ball overhead
Wall switches
Medicine ball slams 3*8
Leaning sprints x 2 @10m (felt better & looked better)

Deadlifts 60kg w/u x 5 then 3*4 @ 100kg
Lying dumbbell press 10kg ea x 8 then 3*6 @ 15kg ea

Romanian deadlifts 20kg x 6 then 3*6 @ 30kg
Birddog rows 3*8/10/10 @ 15kg

Bar squats 20kg x 6 then 3*6 @ 30kg with box
Chest support rows 3*8 @ 16kg ea
Press ups 3*8
Kneeling arm extension 3*8

Monday Jan 22 #

Bike turbo 30:00 [3]

Easy peasy

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