Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trav

In the 7 days ending Sep 27:

activity # timemileskm+m
  run4 4:06:49 22.8(10:49) 36.7(6:44)
  Crossfit2 1:20:00
  Gym1 1:00:00
  Total5 6:26:49 22.8 36.7

«»
2:27
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 27 #

run 52:39 [3] 7.55 km (6:58 / km)
shoes: ON Cloudventure

Luminous fall glow in the woods.

Crossfit 35:00 [3]

Another one rolled by Balogna:
4 rounds
run to the top of Helen stairs
15 pull-ups
15 burpees
15 OH squats
15 wall balls (20lb to the 9' target; Coach Mike squats)

Gym 1:00:00 [3]

Ancillary gym stuff and glute building

Saturday Sep 26 #

run 1:14:00 [3] 10.27 km (7:12 / km)
shoes: ON Cloudventure

Love them fall colours!

Friday Sep 25 #

Crossfit 45:00 [3]

This home cooked JG crossfit stuff is really working for us. It's also turning into a neighbourhood thing with The Wizard joining us. Balogna's genius idea was to assign each of us a part of the program.

Today:
Mark's Warm Up - "Motion is Lotion"
butt kickers
high steps
thoracic prayer five 5-second elevated holds per arm
half turkish get ups (Coach Mike variant)
1 minute DU attempts
SLOW should taps-30/side

Joany's WOD - Poker Hand
21 -15 - 9 - 6 - 3 - 6 - 9 - 15 - 21
-KB Sumo Deadlift
-DB Push Press
-Sit Up
Cap 20 minutes

Mike's Cool Down - "Tai Chi Us" [The Wiz also happens to be a 4th dan black belt karate guy and so he knows from stretching and cooling down]

Thursday Sep 24 #

run 1:02:20 [3] 9.93 km (6:17 / km)
shoes: ON Cloudventure Peak

Back at it. Hal still a factor but only a quarter of last week. 3 times 4,3,2,1 minutes steady, tempo, 10k and 5k. Paced by Jordan

Tuesday Sep 22 #

run 57:50 [3] 8.95 km (6:28 / km)
shoes: ON Cloudventure

Foot getting better. Still a bit sore, but much improved. Bruised it somehow, but nothing chronic. Ice helps.

« Earlier | Later »