Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sleepyxc

In the 7 days ending Sep 28, 2014:

activity

time

miles

+ft

Hike

2:32:46

10.3

(14:50)

16.58

(9:13)

889

Strength

2:05:00

Total

4:37:46

10.3

16.58

889

averages - sleep:6.8 weight:174lbs

1:00

0:00

» now

Sunday Sep 28, 2014 #

Hike (Ruck) 40:00 [3] 2.9 mi (13:48 / mi) +121ft 13:16 / mi
slept:6.5 shoes: Puma Trailfox

Road ruck 30# - SLC loop
http://www.strava.com/activities/200456442

Warmup 4 RDS
20 air squats
15 sit-ups
10 pushups
Instep stretch

Training
(1) 6 RDS
5x front squat cable machine 40# each side
8x Floor press 20# each cable
Hip flexor stretch

(2) 5 rds
300m on 2:20
(Avg 1:00)

(3) 1 rd (got tired/bored)
Low back complex
Low back lunge
Kneeling founder
10x face down back extensions

Friday Sep 26, 2014 #

Hike (Twin Lakes) 52:46 [3] 3.8 mi (13:53 / mi) +108ft 13:31 / mi
slept:8.0 weight:173.9lbs shoes: Salomon Sense

Twin lakes upper loop and lollipop 30# ruck
http://www.strava.com/activities/199593379/overvie...

Thursday Sep 25, 2014 #

Strength (Work capacity) 40:00 [3]

Warmup: 3 rds
5 burpees
5 knees to elbows
Instep & hip flexor stretch

Training:

(1) 4 rds
5 renegade manmakers
30 step ups
5 sit-ups

(2) 4 rds
10 toes to sky
30sec front bridge
5 slashers 10#
10 face down back ext

Wednesday Sep 24, 2014 #

Hike (Butler Sanctuary) 1:00:00 [3] 3.6 mi (16:40 / mi) +660ft 14:12 / mi
shoes: Salomon Sense

http://www.strava.com/activities/199007937

30# ruck. Did a long hill loop and a short hill loop. Tried hums gel - liked apple cinnamon more than mango.

Tuesday Sep 23, 2014 #

Strength 40:00 [3]
slept:6.0 weight:174lbs

Warmup:
3 rds
20 air squats
15 v-ups
10 push-ups
Instep stretch

(1) 6 rds
Incline chest press
Upright row

(2) 5 rds
300m on the 2:30 [winded!]

(3) 3 rds
Low back complex
Low back lunge
Kneeling founder
Pigeon stretch