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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Saryyyzzz

In the 7 days ending Jan 27:

activity # timemileskm+m
  Aerobics2 1:30:00
  Running3 1:12:47 7.8(9:20) 12.55(5:48)
  boxing1 1:00:00
  Core strength 2 57:38
  Strengthening1 56:09
  Orienteering1 31:22 3.87(8:06) 6.23(5:02)
  Stretching2 21:14
  Total6 6:29:10 11.67 18.78

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Friday Jan 26 #

Core strength 29:38 [3]

Leg and shoulder lifts 30x straight leg 30x bent leg
20 Russian twists 3 sets
20 bicycles 3 sets
20 mountain climbers 3 sets
20 scissors 3 sets
3 side planks eat side for 30 sec
leg holds 30 sec 6x
20 V sits 3x
20 bridges 3x

Running 26:39 [3] 3.0 mi (8:53 / mi)

Thursday Jan 25 #

Running 30:00 [3] 2.8 mi (10:43 / mi)

Core strength 28:00 [3]

Leg and shoulder lifts 30x straight leg 30x bent leg
20 Russian twists 3 sets
20 bicycles 3 sets
20 mountain climbers 3 sets
20 scissors 3 sets
3 side planks eat side for 30 sec
leg holds 30 sec 6x
20 V sits 3x

Stretching 10:00 [3]

legs, back, hips, arms

Wednesday Jan 24 #

Aerobics 45:00 [3]

interval training:
50sec high intensity exercise, 10 seconds off in between for 10 min-focusing on upper body
1 min break
50 sec high intensity exercise, 10 sec off in between for 10 min-focusing on lower body
5 min core

Tuesday Jan 23 #

boxing (self defense class) 1:00:00 [3]

self defense:
various exercises for warm-up to bring up heart rate
high intensity punching, kicking, kneeing

Monday Jan 22 #

Orienteering 31:22 [3] 3.87 mi (8:06 / mi)

Sprint training-around my campus
Focused on not being distracted by others

Aerobics 45:00 [3]

High intensity interval training and some core at end

Sunday Jan 21 #

Running 16:08 [3] 2.0 mi (8:04 / mi)

1.8mil-14:31min
1.86mil-15:01min
2mil-16:08min
+ 3min walk at end

Strengthening (legs) 56:09 [4]

50 box jumps
50 single leg box steps each leg
250 squats
200 calf raises with 50lb
50 calf raise straight into squat with 40lb
30 lunges each side (legs tired at this point)

Stretching 11:14 [3]

stretching legs, hips, back, arms

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