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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 11, 2017:

activity # timemileskm+m
  Walking7 5:54:00 16.96(20:52) 27.3(12:58) 353
  Strength1 1:25:00
  Nordic walking1 1:02:00 4.16(14:54) 6.7(9:15) 85
  Jogging1 25:00 2.49(10:04) 4.0(6:15) 40
  Total7 8:46:00 23.61 38.0 478

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TuWeThFrSaSuMo

Monday Sep 11, 2017 #

Walking 30:00 [1] 2.5 km (12:00 / km)

Around town then off to airport

Sunday Sep 10, 2017 #

Walking 50:00 [1] 3.9 km (12:49 / km) +64m 11:51 / km

Around Oak Creek

Nordic walking (Hike) 1:02:00 intensity: (30:00 @2) + (32:00 @3) 6.7 km (9:15 / km) +85m 8:42 / km

West Fork into the canyon. No poles speed hike with 13 creek crossings

Saturday Sep 9, 2017 #

Event: 2017 SART (9/9/17 & 9/10/17)
 

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

Fay Canyon and some rock scrambling

Friday Sep 8, 2017 #

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, 2017 #

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

Exploring Sedona AZ - beautiful spot - warm but not humid

Wednesday Sep 6, 2017 #

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, 2017 #

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

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