Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ChrisG

In the 7 days ending Feb 2, 2020:

	activity	#	time	miles		km		+m
	Road Biking	10	3:48:18	54.37	(14.3/h)	87.5	(23.0/h)	520
	Strength	5	2:14:40
	Turbo trainer	2	2:00:00
	Off road running	1	29:57	3.29	(9:06)	5.3	(5:39)	30
	Treadmill	1	15:00	1.62	(9:17)	2.6	(5:46)	26
	Total	14	8:47:55	59.28		95.4		576
averages - weight:78.3kg

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Sunday Feb 2, 2020 #

Note
weight:78.5kg

6 PM

Off road running 29:57 [3] 5.3 km (5:39 / km) +30m 5:30 / km
shoes: Inov8 Roclite 305 GTX

2x '8' of a very wet and muddy Inverleith.

Saturday Feb 1, 2020 #

Note
weight:78.5kg

10 AM

Strength 55:40 [3]

5x10 jumps ups on toes
5x10 jump downs on toes
4x8 hops
3x6x95 double leg extension
3x6x75 double leg curl
3x6x140 double leg press (2 up from bottom)
3x6x42.5 single leg extension
3x6x32.5 single leg curl
3x6x62.5 single leg press
3x10 single straight calf raise
3x12 Copenhagens
3x10 single bent calf raise
3x30s glute holds
3x30s single leg bridge holds
30secs plank sequence
3x10 sit ups/press ups
60x Russian twists with 12lbs
3x8 pistol squats

Friday Jan 31, 2020 #

Note
weight:78.5kg

8 AM

Road Biking (Commute) 24:03 [3] 8.3 km (20.7 kph) +60m
shoes: Specialized Pro Carbon Road

4 PM

Road Biking (Commute) 18:13 [3] 8.1 km (26.7 kph) +20m
shoes: Specialized Pro Carbon Road

5 PM

Turbo trainer (P3C) 1:00:00 [3]
shoes: Specialized Expert Road

1 @ 290, 2 @ 285, 3 @ 280, 4 @ 275, 5 @ 275, 4 @ 275, 3 @ 280, 2 @ 285 & 1 @ 290 all with 1 recovery. Tough work especially in the middle with the short recoveries.

Strength 2:00 [3]

3x10 single straight leg calf raises.

Thursday Jan 30, 2020 #

Note
weight:78.5kg

8 AM

Road Biking (Commute) 23:03 [3] 8.3 km (21.6 kph) +60m
shoes: Specialized Pro Carbon Road

4 PM

Road Biking (Commute) 23:05 [3] 9.5 km (24.7 kph) +50m
shoes: Specialized Pro Carbon Road

Treadmill 15:00 [3] 2.6 km (5:46 / km) +26m 5:30 / km
shoes: Nike Pegasus

Strength 22:30 [3]

3x10 single straight calf raise
3x30s glute holds
3x20s single leg bridge holds
30secs plank sequence
3x10 sit ups/press ups
50x Russian twists with 12lbs
3x8 pistol squats

Road Biking (Commute) 5:27 [3] 1.4 km (15.4 kph) +30m
shoes: Specialized Pro Carbon Road

Wednesday Jan 29, 2020 #

Note
weight:78.5kg

8 AM

Road Biking 22:53 [3] 8.3 km (21.8 kph) +70m
shoes: Specialized Pro Carbon Road

4 PM

Road Biking (Commute) 18:40 [3] 8.1 km (26.0 kph) +20m
shoes: Specialized Pro Carbon Road

5 PM

Turbo trainer (P3C) 1:00:00 [3]
ahr:134 max:166 shoes: Specialized Expert Road

5x5/2 @ 280w
144a - 156m - 93c
151a - 162m - 94c
154a - 164m - 94c
155a - 165m - 92c
156a - 166m - 93c

Strength 2:00 [3]

3x10 single leg calf raises

Tuesday Jan 28, 2020 #

Note
weight:77.8kg

8 AM

Road Biking (Commute) 23:09 [3] 8.3 km (21.5 kph) +70m
shoes: Specialized Pro Carbon Road

5 PM

Road Biking (Commute) 21:45 [3] 9.5 km (26.2 kph) +30m
shoes: Specialized Pro Carbon Road

Strength 52:30 [3]

4x10 jumps ups on toes
4x10 jump downs on toes
3x6x90 double leg extension
3x6x75 double leg curl
3x6x135 double leg press (2 up from bottom)
3x6x42.5 single leg extension
3x6x32.5 single leg curl
3x6x62.5 single leg press
3x10 single straight calf raise
3x12 Copenhagens
3x10 single bent calf raise
3x30s glute holds
3x20s single leg bridge holds
30secs plank sequence
3x10 sit ups/press ups
50x Russian twists with 12lbs
3x8 pistol squats

Road Biking (Commute) 5:24 [3] 1.3 km (14.4 kph) +30m
shoes: Specialized Pro Carbon Road

Monday Jan 27, 2020 #

Note
weight:77.8kg

8 AM

Road Biking (Commute) 24:13 [3] 8.3 km (20.6 kph) +60m
shoes: Specialized Pro Carbon Road

5 PM

Road Biking (Commute) 18:23 [3] 8.1 km (26.4 kph) +20m
shoes: Specialized Pro Carbon Road

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