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

Training Log Archive: DWildfogel

In the 1 days ending Jun 7:

activity # timemileskm+m
  Stretching1 4:00:00
  Strength exercises3 1:36:00
  Walking2 40:05 2.05(19:31) 3.3(12:08) 10
  Total5 6:16:05 2.05 3.3 10

«»
6:16
0:00
» now
Fr

Friday Jun 7 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

6 AM

Walking 17:22 [2] 1.03 mi (16:54 / mi) +10m 16:24 / mi
ahr:90 max:126 shoes: Brooks Addiction GTS 15

San Anselmo. E on Greenfield to bend, the W on Greenfield. On my own. Included 4 jogs of roughly 40m.

7 AM

Strength exercises 40:00 [4]

Hamstring continues to improve:

From FYZICAL:
active hamstring stretch on box 3 x 20 sec (straight, inward, outward)
tandem balance 3 x 30, ea leg forward
bridge on foam roller with march 3 x 10
single leg squat to chair (lead foot heel on ground) 2 x 10

From Competitve Edge:
single leg bridge on "physio ball" 3 x 40 secs left leg (plus 1 x 40 secs rt leg)
dead lifts 3 x 10 35 lbs
static step ups 4 x [5 x 10 secs]

squats 3 x 10 35 lbs

[Strength Exercises]

12 PM

Strength exercises 31:00 [4]

Interleaved:

hundreds 3 x 112
leg lifts 3 x 15
curls 3 x 8 25 lbs ea arm
presses 3 x 8 25 lbs ea arm

abductors 2 x 16
adductors 2 x 32
side plank 2 x 30 secs, ea arm

low rows 2 x 32
outward arm rotations 2 x 16

[Strength Exercises]

6 PM

Walking 22:43 [3] 1.03 mi (22:09 / mi)
ahr:81 max:111

Strength exercises 25:00 [4]

theraband walk 1 min
theraband squats 2 x 20 secs
clam shells 2 x 8 with five second holds, each leg
fire hydrant 2 x 8 (alternating legs) with five second holds
supine stretch with strap 2 x 30 sec, ahead, right left
straight leg "physio ball" bridges 2 x 10
marching 1 x 10, ea leg

[Strength Exercises]

« Earlier | Later »