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

Training Log Archive: ChrisG

In the 7 days ending Aug 4:

activity # timemileskm+m
  Road Biking7 3:47:49 55.36(14.6/h) 89.1(23.5/h) 705
  Strength3 2:31:05
  Cross Trainer2 1:40:00
  Treadmill1 23:00
  Skipping1 10:00
  Total8 8:31:54 55.36 89.1 705
averages - weight:78.8kg

«»
2:14
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 4 #

4 PM

Strength 57:00 [3]

Single leg ex: 3x6x50 - not quite with right (last 2)
Db leg ex: 3x7x100
Db leg curl: 3x7x70
S leg curl: 3x7x35
Leg press (not full range): 3x10x60
Single Hamstring pull through: 3x6x16.25 (control not great)
Copenhagens: 3x15
Single Straight calf raise: 3x8
Single bent calf raise: 3x6
Single lower: 3x10x3
Single bridge: 3x12
Bent glute: 3x30s
Straight glute: 3x30s
Jump on & jump off box (single level): 4x10

Friday Aug 2 #

Note
weight:78.3kg

Thursday Aug 1 #

Note
weight:78.9kg

Feeling pretty tired today: hardest session I have done for quite some time last night, a bit too much to eat at Vittorias(?) and slept badly/not for long enough.
7 AM

Road Biking (Commute) 46:55 [3] 17.6 km (22.5 kph) +160m
shoes: Specialized Pro Carbon Road

5 PM

Road Biking (Commute) 22:28 [3] 9.6 km (25.6 kph) +50m
shoes: Specialized Pro Carbon Road

Strength 55:00 [3]

Single leg ex: 3x6x50 - not quite
Db leg ex: 3x6x100
Db leg curl: 3x6x70
S leg curl: 3x6x35
Leg press (not full range): 3x10x50
Single Hamstring pull through: 3x10x13.75
Copenhagens: 3x15
Single Straight calf raise: 3x8
Single lower: 3x6x8
Single bridge: 3x10
Bent glute: 3x30s
Straight glute: 3x30s
Jump on & jump off box (single level): 3x10

Road Biking (Commute) 4:40 [3] 1.3 km (16.7 kph) +20m
shoes: Specialized Pro Carbon Road

Wednesday Jul 31 #

Note
weight:78.9kg

6 PM

Cross Trainer 1:00:00 [3]

Exceptionally sweaty intervals:
10mins/5: l16 @ 16kph
3mins/2: l17 @ 17kph
4x30s/90: l18 @ 20kph
3mins/2: l17 @ 17kph (a bit of 18kph at times)
10mins: l16 @ 17kph (harder in lat two mins: 1min @ 18kph, 30s @ 19kph & 30s at how much I could do, mostly mid 20s)
Need to get my HRM on these sessions: machine maxed out @ 186bpm.

Road Biking (Commute) 10:00 [3] 3.0 km (18.0 kph) +30m

To gym and back.

Tuesday Jul 30 #

Note
weight:78.9kg

7 AM

Road Biking (Commute) 46:11 [3] 17.7 km (23.0 kph) +160m
shoes: Specialized Pro Carbon Road

5 PM

Road Biking (Commute) 21:02 [3] 9.5 km (27.1 kph) +30m
shoes: Specialized Pro Carbon Road

Strength 39:05 [3]

Skipping 10:00 [3]

Road Biking (Commute) 4:47 [3] 1.3 km (16.3 kph) +30m

Monday Jul 29 #

Note
weight:78.9kg

7 AM

Road Biking (Commute) 45:00 [3] 17.7 km (23.6 kph) +160m
shoes: Specialized Pro Carbon Road

5 PM

Road Biking (Commute) 21:45 [3] 10.1 km (27.9 kph) +35m
shoes: Specialized Pro Carbon Road

Very wet

Treadmill 23:00 [3]
shoes: Nike Pegasus

4x5/1 on treadmill but cut the last short as left calf perhaps tightening a little.

Cross Trainer 40:00 [3]

4x3/2: level 17 @ 16kph
4x30/90: level 18 @ 20kph

Road Biking (Commute) 5:01 [3] 1.3 km (15.5 kph) +30m
shoes: Specialized Pro Carbon Road

« Earlier | Later »