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

Training Log Archive: bexharding

In the 7 days ending Dec 4, 2011:

activity # timemileskm+m
  Cycling5 4:28:30 66.3 106.7 200
  Strength and Conditioning3 2:55:00
  Running3 2:00:30 6.43 10.35
  Cross Training1 45:00
  Rowing2 38:00 2.24 3.6
  Stretching4 35:00
  Core2 20:00
  Total6 11:42:00 74.97 120.65 200
  [1-5]6 10:57:00

«»
2:55
0:00
» now
MoTuWeThFrSaSu

Sunday Dec 4, 2011 #

Running 1:00:00 [3]

Friday Dec 2, 2011 #

Strength and Conditioning 55:00 [3]

Rowing 18:00 [2]

Cross Training 45:00 [3]

Cycling 6:30 intensity: (3:20 @2) + (3:10 @5)

Stretching 5:00 [0]

Thursday Dec 1, 2011 #

Cycling 1:15:00 intensity: (10:00 @2) + (40:00 @3) + (15:00 @4) + (10:00 @5) 30.3 km (2:29 / km)

Running 31:30 [2] 5.35 km (5:53 / km)

Wednesday Nov 30, 2011 #

Strength and Conditioning 1:00:00 [3]

Agility session
Warm up exercises
Agility ladders
Med ball work
stiff leg rebounds, hopping gently, clap push ups
single leg drives and skipping to reintroduce explosiveness to calf

Rolling out and stretching

Cycling 1:35:00 [2] 29.5 km (3:13 / km) +200m 3:07 / km

Not feeling super fresh and not very motivated by a long gym session so took and easy bike ride in the sun instead and felt much better after.

Core 10:00 [0]

Ended bike ride at the gym did 10 mins physio work mostly single leg stuff.

Stretching 10:00 [0]

Rolling out and stretching in gym after bike ride.

Note

Route to Christmas must start tomorrow!!

Tuesday Nov 29, 2011 #

Running 29:00 [2] 5.0 km (5:48 / km)

Easy morning run foot feels good.

Cycling 52:00 intensity: (18:00 @2) + (10:00 @3) + (24:00 @4) 26.9 km (1:56 / km)

10 min w/u
8* 3 min on 1 min rest final rep did an extra minute
10 min cool down

Stretching 10:00 [0]

Rolling out and stretching after

Monday Nov 28, 2011 #

Strength and Conditioning 1:00:00 [3]

Rowing 20:00 [2] 3.6 km (5:33 / km)

4 sets of 4*30 seconds off 30seconds on.

Cycling 40:00 intensity: (5:00 @2) + (10:00 @3) + (25:00 @4) 20.0 km (2:00 / km)

4 minutes then the test
4 minutes at 9 intensity 105-110 rpm, avg HR:135
4 minutes at 10 intensity 105-110 rpm, avg HR:147
4 minutes at 11 intensity 105-110 rpm, avg HR:155
4 minutes at 12 intensity 105-110 rpm, avg HR:168
10 minutes of 1 minute on out of seat and 1 minute in seat at same intensity hard 10 minutes!! Avg HR 168
10 minutes with 3 1 km reps under 2 minutes in length.

Core 10:00 [3]

Physio exercises: a little light hopping side to side and bouncing between two bosus! Along with dips heel raises etc.

Stretching 10:00 [0]

Rolling out after the sessions and stretching calf, hamstrings and bum.

« Earlier | Later »