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Training Log Archive: R6008050402

In the 7 days ending Feb 16:

activity # timemileskm+m
  Legs6 4:05:00
  Weight3 1:45:00
  Ballet1 45:00
  Core2 30:00
  Running1 26:00 3.0(8:40) 4.83(5:23)
  Treadmill1 13:40 2.0(6:50) 3.22(4:15)
  Total6 7:44:40 5.0 8.05

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SuMoTuWeThFrSa

Saturday Feb 16 #

Note
(rest day)

Friday Feb 15 #

Legs 45:00 [3]

step Ups for Hill- 30 reps each leg 2 sets
Reverse inplace lunges for hill- 50 reps each leg 3sets

Tibialis posterior and anterior tibialis exercises

Lower back , quads , hamstring, 3 sets low weight high reps and then high weight low reps

Core 15:00 [3]

6 inches, 45's

Weight (UpperBody) 30:00 [3]

3 sets low weight high reps and then high weight low reps Pulley systems
Then went to pullups and dips 3 sets

Thursday Feb 14 #

Legs 1:00:00 [3]

Ballet 45:00 [3]

step Ups for Hill- 30 reps each leg 2 sets
Reverse inplace lunges for hill- 50 reps each leg 3sets

Tibialis posterior and anterior tibialis exercises
Going to take a longer break off runner
Leg work etc

Wednesday Feb 13 #

Legs 20:00 [3]
(rest day)

Tibialis posterior and anterior tibialis rehab exercises

Tuesday Feb 12 #

Legs 45:00 [3]

step Ups for Hill- 30 reps each leg 2 sets
Reverse inplace lunges for hill- 50 reps each leg 3sets

Tibialis posterior and anterior tibialis exercises

Glutes High weighT REP OUT

Weight (UpperBody) 45:00 [3]

Rows pulley 2 sets 10 reps high weight than low weight rep out
Chest pulley 3 sets 10 reps high 8 reps higher than 5 highest
Curls, high pulls and pull ups 4 rotations of high reps

Core 15:00 [3]

Flutter kicks and 3 inches with 10 IB ball weight 3 sets
Plank out 1 min

Monday Feb 11 #

Running 26:00 [3] 3.0 mi (8:40 / mi)

So i was pacing out for 1 full hour of running but at the 2.5 mark my shins started to hurt a lot, to prevent further injury I deiced to stop and take a break from running for 2 days

Legs 30:00 [3]

step Ups for Hill- 30 reps each leg 2 sets
Reverse inplace lunges for hill- 50 reps each leg 3 sets

Tibialis posterior and anterior tibialis exercises

Weight 30:00 [3]

chest press 3 sets of 10,8,5 reps increased weight by 5
Triceps press 3 sets of 10,8,5 reps increased weight by 5
pectoral fly 3 sets of 10,8,5 reps increased weight by 5
Rows pulley same
Chest pulley same

Sunday Feb 10 #

Treadmill 13:40 [3] 2.0 mi (6:50 / mi)

Legs 45:00 [3]

step Ups for Hill- 30 reps each leg 2 sets
Reverse inplace lunges for hill- 50 reps each leg 2 sets

Tibialis posterior and anterior tibialis exercises

Glutes High weight low rep 5 sets


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