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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Anvil

In the 7 days ending Sep 3, 2016:

activity # timemileskm+m
  CF4 3:10:00
  Running - Trail2 1:23:19 6.41(13:00) 10.31(8:05) 251
  Total6 4:33:19 6.41 10.31 251

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SuMoTuWeThFrSa

Thursday Sep 1, 2016 #

11 AM

Running - Trail 36:37 [3] 3.32 km (11:01 / km) +56m 10:10 / km

Running - Trail 6:53 [3] 1.62 km (4:15 / km) +7m 4:10 / km

Wednesday Aug 31, 2016 #

9 AM

CF 40:00 [3]

Agility Ladders
Clean form work @ 115
8 HSPU EMOM for 10

'Airforce'
20 thrusters, 20 SDHP, 20 push press, 20 OH squat, 20 front squat @ 95lbs
with 4 burpees EMOM. Took 12:30ish

Tuesday Aug 30, 2016 #

10 AM

CF 40:00 [3]

Box Jumps into sprints
Shoulder press
7 T2B EMOM for 10 mins

5x10 snatch @ 75lbs, 10 box jumps in 5:30ish
6 PM

Running - Trail 39:49 [4] 5.37 km (7:25 / km) +188m 6:18 / km

Progression run. 3x1mile loops with increasing pace. Need to find my HR strap to really make sure I'm pushing it on the last lap. Felt pretty good though

Monday Aug 29, 2016 #

10 AM

CF 40:00 [3]

5xbox jumps @ 39"
4 strict pull ups EMOM for 10 mins
something else

18 min AMRAP of 3x185lb front squat, 9 push ups, 15 hollow rocks, 21 KB swings
7 rounds+3

Sunday Aug 28, 2016 #

11 AM

CF 1:10:00 [3]

5x heavy bench @ 175lbs
50 push ups, 40 goblet squats, 30 burpees, 200m carry in ~8:00

Bunch of buy ins: 200m carry, 2 min hang, 2 min plank, 120 KB swings, 30 pull ups, 1 min weighted V-Sit, 100m front rack carry

Then group, 100m tire flip, 200m run

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