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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 28, 2018:

activity # timemileskm+m
  Walking6 2:21:41 10.07(14:05) 16.2(8:45) 110
  Strength1 1:05:00 1.43(45:29) 2.3(28:16)
  MTB2 57:00 12.74(4:28) 20.5(2:47) 125
  Jogging2 22:30 2.39(9:24) 3.85(5:51) 30
  Drills 1 5:00 0.31(16:06) 0.5(10:00)
  Track1 2:00 0.37(5:22) 0.6(3:20)
  Total7 4:53:11 27.31(10:44) 43.95(6:40) 265

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Saturday Apr 28, 2018 #

Jogging warm up/down 7:30 [2] 1.25 km (6:00 / km)

Drills warm up/down 5:00 [1] 0.5 km (10:00 / km)

ABCs and dynamic stretching. 4x50 m strides

Track 2:00 [3] 0.6 km (3:20 / km)

5x120 around the turn as a gentle re-entry @ 18-20 sec per 100m. Went ok, moving relatively smoothly.

Walking warm up/down 6:00 [1] 0.8 km (7:30 / km)

And done.

Friday Apr 27, 2018 #

MTB warm up/down (Path) 20:30 [2] 4.6 mi (4:27 / mi) +45m 4:20 / mi
ahr:115

Sunny but blustery.

Thursday Apr 26, 2018 #

Walking (Path) 24:30 intensity: (5:00 @1) + (10:00 @2) + (9:30 @3) 3.2 km (7:39 / km) +40m 7:12 / km
ahr:116

Warm and sunny out.

Wednesday Apr 25, 2018 #

Strength 1:05:00 [2] 2.3 km (28:16 / km)

ABC's dynamic stretching and 3x40m build ups to warm up

SLRDL with kb 3x8
TRX rows 3x10
Burpees with push 3x5

Trap bar deadlifts 95# 3x8
Cable rev flys 7.5 3x10
Cable hip walk 7.5 3x20

Front rack lunge 25 2x20
Push ups 2x20
Rev hyperextensions BW 2x10

Conditioning 8 mins: Aero bike 6 cal, KB swings (12kg) x10. 8 rounds

Walking 20:00 [1] 2.4 km (8:20 / km)
ahr:95

Very Nice out

Tuesday Apr 24, 2018 #

Walking 17:00 [1] 1.8 km (9:27 / km)
ahr:110

Fair out- warmish at 60F.

Walking (Treadmill) 23:11 intensity: (10:00 @1) + (13:11 @2) 3.0 km (7:44 / km) +30m 7:22 / km
ahr:119

Monday Apr 23, 2018 #

Walking 18:00 [2] 2.0 km (9:00 / km)
ahr:114

64F - it's spring

Jogging 15:00 [3] 2.6 km (5:46 / km) +30m 5:27 / km
ahr:140

Too nice to be indoors- pushing 70F. Decided to jog for once.

Sunday Apr 22, 2018 #

Walking 33:00 [1] 3.0 km (11:00 / km) +40m 10:19 / km

Beautiful, sunny day.

MTB (Bike path) 36:30 intensity: (10:00 @1) + (10:00 @2) + (16:30 @3) 13.1 km (2:47 / km) +80m 2:42 / km

ML round. Paths mostly clear of snow.

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