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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 23:

activity # timemileskm+m
  Walking5 2:10:00 8.42(15:26) 13.55(9:36) 630
  Strength1 1:03:00 1.12(56:20) 1.8(35:00)
  Jogging2 1:00:20 5.9(10:13) 9.5(6:21) 65
  Trail running1 28:10 2.8(10:04) 4.5(6:16) 55
  Nordic walking1 25:24 1.86(13:38) 3.0(8:28)
  Stretching1 5:00
  Total6 5:11:54 20.1 32.35 750
averages - weight:65.7kg

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Saturday Sep 23 #

Jogging intervals (Road) 30:20 intensity: (5:20 @1) + (10:00 @2) + (9:00 @3) + (6:00 @4) 5.0 km (6:04 / km)
ahr:120 max:159

Program day 2 = Tempo intervals. 10 min warm up then 6x1:30 Z4 and 1:30 Z1 and Cool down 2mins. Hot and humid at 80F so got very sweaty.

Walking 21:00 [1] 1.8 km (11:40 / km)

Shake out

Friday Sep 22 #

Note
weight:65.4kg (rest day)

Nada

Thursday Sep 21 #

Walking (Treadmill) 53:00 intensity: (42:00 @1) + (11:00 @2) 5.9 km (8:59 / km) +475m 6:24 / km
ahr:109 weight:66kg

Base building/recovery program day 1. 8 min warm up- break 5 mins (stretching), then [5 min Z1, 2 min Z2] x 5 and cool down 5 min. Grade 4-10% at 4mph. 370 cal.

Stretching 5:00 [1]

Dynamic

Wednesday Sep 20 #

Strength 1:03:00 [3] 1.8 km (35:00 / km)

War up: ABCs, fast feet and 2x40m build ups
Program: 3x12 reps mostly legs, somearms and core:
Leg press
Single leg press
Reverse Lunge
Back extension
American KB swings
Clean and jerks

Cool down:
Hydrants
Sideways leg ext.
Cats and cows
Childs
Ankles

Nordic walking warm up/down 25:24 [2] 3.0 km (8:28 / km)
ahr:113

LT , warm sunny and sweaty

Tuesday Sep 19 #

Walking 19:00 [1] 2.0 km (9:30 / km)

LT round the pond

Jogging (Treadmill) 30:00 intensity: (15:00 @2) + (10:00 @3) + (5:00 @4) 4.5 km (6:40 / km) +65m 6:13 / km

8 mins warm up, 6x 1:30 alt run/walk recovery, 4 mins cool down.

Monday Sep 18 #

Walking warm up/down (treadmill) 22:00 intensity: (19:00 @1) + (3:00 @2) 2.6 km (8:28 / km) +155m 6:31 / km

Testing out a new base building program that comes with app and virtual coach- program was ramp up the grade to 10% and go at 4-5mph

Sunday Sep 17 #

Walking 15:00 [1] 1.25 km (12:00 / km)

Trail running (XC trails) 28:10 intensity: (5:00 @2) + (23:10 @3) 4.5 km (6:16 / km) +55m 5:54 / km

Easy run with some fartlek thrown in.

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