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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BB.

In the 7 days ending Jan 21:

activity # timemileskm+m
  Gym4 5:30:00
  Running3 1:17:14 11.2(6:54) 18.02(4:17) 201
  Total4 6:47:14 11.2 18.02 201

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Sunday Jan 21 #

Running 6:30 [3] 1.45 km (4:29 / km)

Warm up

Running 10:00 [3] 3.16 km (3:10 / km)

3m30s, 1m, 30s x2 indoors

Running relatively swiftly short session again

Gym 1:30:00 [3]

Session where I can just enjoy myself and do what I like without pressuring myself. So did power cleans and snatches to start a lot of talking to someone who’s knowledgeable with Olympic lifting and was helping me out

Squats and deadlifts

Need to start hitting deadlifts more often again really struggling with the heavier weight miles off my PR

Saturday Jan 20 #

(rest day)

Full day off, visiting family and a day and evening out in York. First full day off any gym, any exercise and work all together in a while

Friday Jan 19 #

Gym 1:15:00 [3]

Flat bench press

40kgx15, 50kgx12, 60kgx12, 70kgx8, 80kgx4
75kgx5, 65kgx9, 55kgx12, 45kgx15

Incline bench 27.5kg DBs 4x8

Around the world chest fly 3x12 8KG DBs

Power cleans
1x3 @70kg

Hammer curls 17.5kg 3x12
Barbell curls 3x12 just the bar

Tricep pull down cable 3x12
Skull crushers 3x12

Thursday Jan 18 #

Gym 1:15:00 [3]

Warm up
Barbell military press;
30kgx12, 40kgx10, 50kgx6, 55kgx4, 60kgx2
Lateral raises 10kg DB’s 3x15
DB front raises 12.5kg DB’s 3x15
Cable face pull 3x15
Trap bar shrugs 4x15 @90kg
Upright rows @30kg 3x12
Lat pulldowns cable @70kg 3x10
DB rows @35kg 3x12

Running 10:30 [3] 3.05 km (3:27 / km)

3x3m30s 90s recovery (recovery not included) after the first one thought I’d not even finish a short session but felt better as I went along

Long way to some decent form, but I am making the JK my goal, get some orienteering in before and a decent running shape and hopefully get an OK run or two at the JK I’ll be happy

Wednesday Jan 17 #

Gym 1:30:00 [3]

Warm up
Low weight superset leg curl/leg extension to warm up
Power cleans 40kgx5 50x5 60x5 60x5 70x2 (x3) 80x1 (x3)
Squats 80kg for 8,10,12
Deadlifts 5x5 @110kg last set @130kg light weight as feeling sick at this point
Calf raises 5x12 @140kg using smith
Ab exercises
4x30s treadmill @25kmh to finish

Running 50:14 [3] 10.36 km (4:51 / km) +201m 4:25 / km

Straight back out after the gym. Couldn’t feel my legs until 6/7k in

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