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Training Log Archive: BB.

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Gym6 7:15:00
  Spinning2 1:00:00
  Running1 47:03 6.43(7:19) 10.35(4:33) 184
  Total7 9:02:03 6.43 10.35 184
  [1-5]6 6:17:03
averages - weight:79kg

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

Gym 50:00 [3]
weight:79.8kg

Officially the heaviest I've ever been

Military press
Clean and jerks getting back to a good standard again
Rows
Upright row
Shrugs
7 PM

Running 47:03 [3] 10.35 km (4:33 / km) +184m 4:10 / km

Steady run to see what the toe is saying, definitely not healed as expected should be about 3 weeks for it to be better. Only felt it on the climb back from Endcliffe park but definitely aggravated it

Friday Nov 10, 2017 #

Gym 1:15:00 [3]

Thursday Nov 9, 2017 #

Gym 1:15:00 [0]
weight:79.4kg

Back and shoulders
Overhead press
Clean and Jerk
Rear delt flyes
Lateral raises
Bent over rows
Upright rows
T Bar rows
Lat pull down
Spontaneous sets of heavy rack pulls 150kgx10x3 180kgx3 185x2x2

Spinning 30:00 [3]
(injured)

Another 30 on spin bike. Broken toe still feeling very broken

Wednesday Nov 8, 2017 #

Gym 1:30:00 [0]
weight:78.6kg

Chest and arms bit of core, no cardio.

Few weeks back building bench press back up after bit of an injury in shoulder. Happy to do 90kg. A 100kg bench and a 200kg deadlift should occur at the start of 2018

Tuesday Nov 7, 2017 #

Spinning 30:00 [3]

Post legs session

Gym 1:15:00 [3]
weight:78.7kg

Generic warm up
Pretty standard 5x5 back squats @80kg
Hang cleans up to 72kg
Deadlifts, feeling very tight and struggling to hold form going heavy so switch to deadlift out of blocks 140kg x10 160x5 x3 180kg X1 x2
Good mornings
Leg extensions
Weighted step ups
Seated calf raises
Standing calf raises

Monday Nov 6, 2017 #

Note
(injured)

Big toe still causing me quite a bit of pain, I have movement in it though so not broken. The past week I have been cross training in the gym like usual but have just not logged any

Gym 1:10:00 [3]
weight:78.5kg

So my toe is actually broken, didn't do any good doing the orienteering on the Sunday after I'm assuming. Another couple of weeks off running.

Back and shoulders in the gym mainly compound exercises then some heavy rack pulls

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