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Training Log Archive: BB.

In the 7 days ending Sep 17:

activity # timemileskm+m
  Gym6 8:30:00
  Running5 2:38:15 20.69(7:39) 33.3(4:45) 774
  Total6 11:08:15 20.69 33.3 774
averages - weight:78.1kg

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MoTuWeThFrSaSu

Sunday Sep 17 #

Running 19:59 [3] 3.9 km (5:07 / km) +121m 4:26 / km

short one, watch died but was only an extra few minutes after anyway

Gym 1:00:00 [3]
weight:77.9kg

Back and shoulders including clean and jerk

Friday Sep 15 #

Running 27:01 [3] 5.5 km (4:55 / km) +135m 4:23 / km

Gym 1:30:00 [3]

Hamstrings and chest

Deadlifts

Warm up
10x100kg
10x120kg
8x130kg
5x140kg
3x150kg
1x160kg
1x170kg
1x175kg

Good mornings
Hamstring curl
Hip thrusts

Press ups
Cable fly variations

Core circuit

Thursday Sep 14 #

Gym 1:30:00 [3]
weight:77.8kg

Arms and quads

4x5 @90kg after warm up sets
Front squats 1+ as many reps as I could heavy weight until failure, quite motivating to push knowing you're not done until you fail
Leg extension
Pistol squats
Calf raises

Core circui

Wednesday Sep 13 #

Gym 2:00:00 [3]
weight:78.4kg

Wasn't up for a big one beforehand but a friend was training a similar session so joined forces and pushes each other.

Clean and press

45kgx20
50kgx15
54kgx12
56kgx10
60kgx8
66kgx3
75kgx1
75kgx1
78kgx1

Superset front raises and dumbbell press 20 15 12 10 reps increasing weight each time

Superset lateral raises and shrugs 20 15 12 10 reps weight increasing again

Barbel rows up to 110kg for 5 starting at 70kg for 12

Wide grip rows on cable machine 4x10

Running 36:18 [3] 8.56 km (4:14 / km) +179m 3:50 / km

Ran first 3km faster then was going to recover down eccy road then run harder again back up the hill but started chafing for probably only the second ever time for no reason which was uncomfortable so jogged back up after.

No idea what my GPS did, my Strava distance and splits are much different to what my watch says 40second difference on the first KM watch looks right so using watch stats

Tuesday Sep 12 #

Running 51:55 [3] 9.84 km (5:17 / km) +188m 4:49 / km

Legs weren't feeling up to much so tried to keep it flattish and easy

Gym 1:30:00 [3]

Trying to split hamstrings with chest rather than a full intense legs session

Forgot the session a little bit but

Deadlifts plenty of reps at 110kg then only a few reps and sets at higher weight

Deficit deadlift, new exercise and not sure I'll be using it often I feel as if my arms are too small, only lifting 70kg to make sure it was fine then did a couple of heavier sets

Even though focusing hamstrings did heavy rack pulls as well to finish

Leg curls

Good mornings

Chest; still can't bench properly with injury so mainly isolation exercises

Monday Sep 11 #

Gym 1:00:00 [3]
weight:78.3kg

Quick intense one, arms then squats, starting to split deadlifts and squats on different days

Squats 1x5 @90kg
1x2 @100kg
1x1@105kg
1x1@110kg
3x10@60kg

Running 23:02 [3] 5.5 km (4:11 / km) +151m 3:41 / km

Quick one before work just squeezed it in

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