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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BB.

In the 7 days ending Aug 20:

activity # timemileskm+m
  Gym6 7:15:00
  Running3 2:00:00 15.25(7:52) 24.55(4:53) 609
  Total6 9:15:00 15.25 24.55 609
averages - weight:77.4kg

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Sunday Aug 20 #

Note
(rest day)

Saturday Aug 19 #

Gym 2:00:00 [3]

My days this was a good session, one of the big lads asked if I wanted to train legs with him I couldn't say no really seems as I was training them too. Knew I was in for a hard session when he loaded 80kg on for front squats and said "we will start light weight high reps"

Front squats 30kg x35, 60kgx12, 80kgx10, 60kgx8, 80kgx6

Deadlifts 100kg x10, 130kg x8, 140x6, 150x4, 145kg x5, 150kgx5, 150kg x5

Good mornings 20kg x12, 30kg x10, 40kgx8, 45x6

Lunges 50kg x12, 55kg x10, 65kg x8, 70kg x6

Superset leg extensions with leg curls 12x 45kg, 55kg, 65kg,70kg,75kg

Seated calve raises 5x12 @160kg-190kg

Smith machine standing raises 5x12 110kg-130kg

Some cable pull down ab thing 25 reps x4

Sprints 30s on 30s off x5 25kmh slowed to 22kmh at the end

Well and truly pushed through, hardly any rest in between didn't think I could get so exhausted from weights

Friday Aug 18 #

Gym 1:30:00 [3]
weight:77.7kg

Chest session

Then squats and hang cleans at the end

Hips feeling very flexible/not incredibly tight as usual

Thursday Aug 17 #

Gym 45:00 [3]
weight:76.9kg

Deadlifts and hamstring isolation exercises

Running 11:29 [3] 3.01 km (3:49 / km) +64m 3:27 / km

3k terrain tempo

Running 9:08 [3] 1.65 km (5:32 / km) +52m 4:47 / km

Warm up

Used the phone app on Strava so ran with phone in back pocket for elevation and stuff then used garmin for times and distance as got no wifi to upload garmin

Wednesday Aug 16 #

Running 42:40 [3] 7.7 km (5:32 / km) +277m 4:42 / km

From new flat exploring trying to find a decent way into rivelin

Gym 1:00:00 [3]

Wasn't planning on gym but a friend wanted to go with someone to teach him the ropes so mix and matched exercises

Bench press
Squats
Deadlifts
Overhead press
Cable fly

Tuesday Aug 15 #

Gym 1:00:00 [3]
weight:77.3kg

Bench presses and sprints, what a good way to spend the morning.

Monday Aug 14 #

Running 56:43 [3] 12.19 km (4:39 / km) +216m 4:16 / km
weight:77.7kg

Bit of a long one, died on the 2km uphill back home

Gym 1:00:00 [3]

Short back and shoulders then a longer core circuit

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