Training Log Archive: CharlWardIn the 1 days ending Jul 21, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Fr |
Friday Jul 21, 2017 #
11 AM
Orienteering 43:33 9.16 km (4:45 / km) +137m 4:25 / km
ahr:140 max:163
3 x short sprints around Botanical Gardens.
1) easy pace
2) overspeed
3) race pace
As expected, lots of mistakes and hesitations when trying to go overspeed. Did this course again at the end at easy pace and ran basically the same time. #3 at race pace didn't go amazingly either, legs started to tire.
The map definitely wasn't 1:4000 despite what it said.
1) easy pace
2) overspeed
3) race pace
As expected, lots of mistakes and hesitations when trying to go overspeed. Did this course again at the end at easy pace and ran basically the same time. #3 at race pace didn't go amazingly either, legs started to tire.
The map definitely wasn't 1:4000 despite what it said.
1 PM
Strength and Conditioning 45:00 [1]
3x8
4kg bent over shoulder press
4kg shoulder press
4kg arm raise
3x10
band rotation (L&R)
single arm band row horizontal (L&R)
single arm band pull back (L&R)
3x10
5kg plate lo-hi (L&R)
Single leg touch down (L&R)
3x10
25kg grappler rotation
Single leg bosu jump&balance (L&R x5 each)
22.5kg single arm grappler push up (L&R)
Right-forward-left two foot hurdle jumps
3x10
hanging knee tucks
8kg overhead ball-wall throw
3x10
hanging side-to-side knee tucks
8kg ball slam
3x12
leg raises
press-up position knee tucks (L&R)
4kg bent over shoulder press
4kg shoulder press
4kg arm raise
3x10
band rotation (L&R)
single arm band row horizontal (L&R)
single arm band pull back (L&R)
3x10
5kg plate lo-hi (L&R)
Single leg touch down (L&R)
3x10
25kg grappler rotation
Single leg bosu jump&balance (L&R x5 each)
22.5kg single arm grappler push up (L&R)
Right-forward-left two foot hurdle jumps
3x10
hanging knee tucks
8kg overhead ball-wall throw
3x10
hanging side-to-side knee tucks
8kg ball slam
3x12
leg raises
press-up position knee tucks (L&R)