Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Aug 24, 2017:

activity	#	time	miles		km		+m
Walking	6	1:54:00	7.02	(16:14)	11.3	(10:05)
Strength	1	1:05:00
Jogging	2	34:00	3.42	(9:57)	5.5	(6:11)	40
Nordic walking	1	32:15	2.42	(13:18)	3.9	(8:16)
Elliptical	1	30:00	3.11	(9:39)	5.0	(6:00)
Stretching	2	14:00
Drills	1	6:00	0.31	(19:19)	0.5	(12:00)
Track	1	2:06	0.37	(5:38)	0.6	(3:30)
Total	7	4:57:21	16.65		26.8		40

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Thursday Aug 24, 2017 #

Walking 15:00 [1] 1.6 km (9:22 / km)
ahr:105

ShortLT outing

Jogging (Treadmill) 25:00 [2] 4.0 km (6:15 / km) +40m 5:57 / km

5min slow jog warm up then 10x1min faster jog with 1min walk recovery (wow)

C • seems like soccer is your b... 3

Dynamic stretching, ABCs then 3x40m build ups
Program:

4 sets of 10 reps

Trx lateral lunges and TRX pull-ups

Ski machine for 30 seconds and mountain climbers

Single leg leg press

Glute kickbacks

Cool down:

Stretch and foam roller
Ankles, piri, Yates, Cats and cows

Walking 20:00 [2] 2.2 km (9:05 / km)

4 laps of the pond. No poles.

Tuesday Aug 22, 2017 #

Elliptical (zero runner) 30:00 5.0 km (6:00 / km)
ahr:117

More low impact. Cadence 104, stride 38/11

Stretching 8:00 [1]

Static and dynamic

Note

With the past 15 months of various aches, sprains and tears (including recent groin strain when I slipped off a boulder in the Alps), mental and physical brownout, I'm using this time to rebuild some sort of aerobic base (been downhill since 2012), while maintaining some degree of fast twitch capability.

Walking 27:00 [1] 2.5 km (10:48 / km)

Exploring Bassett Creek and environs