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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Sep 29, 2018:

activity # timemileskm+m
  Strength1 1:15:00 1.12(1:07:03) 1.8(41:40)
  Jogging3 1:04:00 5.53(11:34) 8.9(7:11) 105
  Walking2 46:00 2.92(15:45) 4.7(9:47) 40
  Trail running1 24:22 2.24(10:54) 3.6(6:46) 55
  Total6 3:29:22 11.81(17:44) 19.0(11:01) 200

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SuMoTuWeThFrSa

Saturday Sep 29, 2018 #

Trail running (XC and small trail) 24:22 [3] 3.6 km (6:46 / km) +55m 6:17 / km

Cool Fall day.

Thursday Sep 27, 2018 #

Walking 16:00 [1] 1.7 km (9:25 / km)

LT ramble

Jogging (XC trails) 16:00 [2] 2.3 km (6:57 / km) +30m 6:32 / km

Short outing at twilight

Wednesday Sep 26, 2018 #

Strength 1:15:00 [3] 1.8 km (41:40 / km)

ABCs and dynamic stretching

Goblet squat 14kg KB 4x12
Floor press 75# 4x12

Step ups 20" 3x2x10 (dorsiflexing toes on trailing foot to ensure forces all through stepping leg)
Bent over row 12kg KB 3x2x10

overhead press 40# 3x10
Stab. ball bridges 3x20

Tuesday Sep 25, 2018 #

Jogging (XC trails) 26:00 intensity: (5:00 @1) + (10:00 @2) + (11:00 @3) 3.6 km (7:13 / km) +40m 6:51 / km
ahr:149

6 min wu then 10x1 min jog/walk. Pretty wet out.

Monday Sep 24, 2018 #

Walking (Small trail) 30:00 [1] 3.0 km (10:00 / km) +40m 9:22 / km

Warmed up again.

Sunday Sep 23, 2018 #

Jogging (XC trail) 22:00 intensity: (5:00 @1) + (5:00 @2) + (12:00 @3) 3.0 km (7:20 / km) +35m 6:56 / km
ahr:144

6 min warm up then 8x1min jog/walk.

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