Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Saryyyzzz

In the 7 days ending Dec 2:

activity # timemileskm+m
  Strengthening2 1:00:00
  Core strength 2 50:00
  Total2 1:50:00

«»
1:00
0:00
» now
SuMoTuWeThFrSa

Wednesday Nov 29 #

Strengthening 30:00 [4]

50 Bicep/ shoulder pulls 50lb, 20reps, then 15,10,5. 50 Bicep curls both together 40 lb, 20 reps, then 15,10,5. 30 single arm biceps 20lb, 10reps, then 10,5,5. 15 triceps both arms together 40lb. 50 triceps one arm at a time 10reps, then 10,15,15. 50 bicep presses 50lb, 20 reps, then 15,10,5.

Core strength 30:00 [4]

Plank 1min 40 sec total-in 20 sec intervals with 10sec rest between (rest time does not count for plank time)
Side plank 1:20- in 20 sec intervals, 10sec in between
Russian twist 45 sec 15 off 2 x
Leg hold 15sec 10 raise repeat 5x no rest time
2 min bycicle- 20 sec intervals with 10 rest in between
2 min scissors- 30 sec intervals 10 sec rest in between
2 min alternating leg lift- 20 sec intervals 10 sec in between
20 pelvic lifts 5x then hold 20 sec 1x

Tuesday Nov 28 #

Core strength 20:00 [4]

Planks-20sec for 2 min. 100 Russian twists. 30 sit ups. Leg hold 20 sec then 10 leg lifts-repeat 5 times. 30 sit ups.

Strengthening 30:00 [3]

50 bicep/shoulder pulls- 50lb, 20reps, then 15, 10, 5. 50 bicep curls- 40lb, 20 reps, then 15,10,5. 50 overhead triceps- 40lb, 20reps, then 15,10,5. 50 triceps dips, 20reps, then 15,10,5.

Note: on Friday night I sprained my foot so I won’t be doing any exercises that would strain or hurt my foot or increase recovery time.

« Earlier | Later »