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Training Log Archive: BP

In the 7 days ending Sep 9:

activity # timemileskm+m
  Walking6 5:00:00 14.6(20:33) 23.5(12:46) 289
  Strength1 1:25:00
  Jogging2 36:00 3.6(9:59) 5.8(6:12) 40
  Nordic walking1 26:00 1.86(13:57) 3.0(8:40) 35
  Stretching1 7:00
  Drills 1 6:00 0.31(19:19) 0.5(12:00)
  Track1 3:25 0.62(5:30) 1.0(3:25)
  Total7 7:43:25 21.0 33.8 364

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SuMoTuWeThFrSa

Saturday Sep 9 #

Walking 1:18:00 [1] 4.7 km (16:36 / km) +144m 14:23 / km

Fay Canyon and some rock scrambling

Friday Sep 8 #

Walking (Hike) 1:30:00 [1] 6.8 km (13:14 / km) +145m 11:58 / km

Little Horse trail to Chicken Point in red rock country

Thursday Sep 7 #

Walking 45:00 [1] 3.2 km (14:04 / km)

Exploring Sedona AZ - beautiful spot - warm but not humid

Wednesday Sep 6 #

Strength 1:05:00 [3]

ABCs and dynamic stretching , 3x40m sprint build ups.

4 sets of 10 reps each (continuous, no rest)
TRX Reverse Flys
Hanging knee raises

4 sets of 10 reps on each leg (rest to HR<120)
Med ball (20#)step ups with shoulder press

4x10 Med ball single leg deadlifts

4 sets of 7 reps each
Single leg leg press (L)
Single leg leg press (R)
Regular leg press (increased weight)

Cool down, stretch, foam roller

Walking 31:00 [1] 3.2 km (9:41 / km)

Casual LT stroll to Lake and back

Strength 20:00 [2]

Yard clean up

Tuesday Sep 5 #

Walking 30:00 [1] 3.0 km (10:00 / km)

Walk and talk by Medicine Lake- very blustery.

Jogging (treadmill) 25:00 intensity: (18:00 @2) + (7:00 @3) 4.0 km (6:15 / km) +40m 5:57 / km
ahr:123

5 min warm up then 10x1 running and 1min walk recovery

Monday Sep 4 #

Nordic walking warm up/down (XC trails) 26:00 [2] 3.0 km (8:40 / km) +35m 8:11 / km

Quiet day

Sunday Sep 3 #

Walking 18:00 [1] 1.6 km (11:15 / km)

Short outing

Jogging warm up/down 11:00 [2] 1.8 km (6:07 / km)

A few laps and 4x100 strides

Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)

ABCs

Stretching 7:00 [1]

Static and dynamic

Track intervals 3:25 intensity: (1:00 @3) + (2:25 @4) 1.0 km (3:25 / km)

Legs felt heavy, but I still wanted to continue the rebuild phase, so 5x200m at 80% with 2 min walk recovery. Focused on even pace and form and hit them in the 42-43sec range.

Walking warm up/down 8:00 [2] 1.0 km (8:00 / km)

Easy down

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