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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MarkW80

In the 7 days ending May 19:

activity # timemileskm+ft
  Cycling2 1:57:00 36.1(3:14) 58.1(2:01) 2181
  Strength 3 1:20:00
  Total5 3:17:00 36.1 58.1 2181
averages - sleep:8

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Saturday May 18 #

Strength (Rehab) 30:00 [3]
slept:8.0

Standing abduction with slider - 3x10 + band

External rotation in standing with feet on sliders - 3x10 + band

Asymmetric bridging with off set feet - 3x10

Hip flexor activation in supine - 3x10

Trans ab activation with alternating hip flexion - 3x10

4 point kneeling with leg slide - 3x10

Thursday May 16 #

Strength 30:00 [3]
slept:8.0

Standing abduction with slider - 3x10 + band

External rotation in standing with feet on sliders - 3x10 + band

Asymmetric bridging with off set feet - 3x10

Hip flexor activation in supine - 3x10

Trans ab activation with alternating hip flexion - 3x10

4 point kneeling with leg slide - 3x10

Wednesday May 15 #

4 PM

Cycling (Moderate) 1:00:00 [3] 18.1 mi (3:19 / mi) +961ft 3:09 / mi
slept:8.0

Tuesday May 14 #

6 AM

Strength (Rehab) 20:00 [3]
slept:8.0

Standing abduction with slider - 3x10 + band

External rotation in standing with feet on sliders - 3x10 + band

Asymmetric bridging with off set feet - 3x10

Hip flexor activation in supine - 3x10

Trans ab activation with alternating hip flexion - 3x10

4 point kneeling with leg slide - 3x10

Monday May 13 #

4 PM

Cycling (Moderate to tempo) 57:00 [3] 18.0 mi (3:10 / mi) +1220ft 2:59 / mi
slept:8.0

No pain from the weekend hike! Set off at a moderate pace today but progressed into tempo on a hill climb, put quite a lot off effort in at the end. Finished of with a strong effort at the end in a bit of a race with someone. Seems to be good mixing cycling with the strength and hiking at the minute. Massage with Karen to loosen the quads, hips and lower back tonight and back with Vicky on the 28th.

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