Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Feb 16, 2019:

	activity	#	time	miles		km		+m
	XC ski	3	2:01:00	12.24	(9:53)	19.7	(6:09)	260
	Strength	3	1:50:00	1.62		2.6
	Snowshoe	4	1:42:00	5.53	(18:27)	8.9	(11:28)	170
	Walking	2	1:05:00	4.82	(13:30)	7.75	(8:23)	75
	Drills	1	20:00
	Total	7	6:58:00	24.2		38.95		505
averages - weight:64.6kg

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Saturday Feb 16, 2019 #

XC ski 41:00 7.5 km (5:28 / km) +105m 5:07 / km
ahr:138

Nice conditions today - cold 9F but skis running well.

Friday Feb 15, 2019 #

Strength 1:00:00 [1] 1.8 km (33:20 / km)

WWO2 and 3 "Full Body" combined:

1km warm up

Med ball slam (explode upwards) 20# 4x8

Trapbar deadlift with 1 1/2" deficit 95# 4x8
DB Uppercut (rotate and thrust) 2x15# 4x2x8

Offset rev lunge 12kg 3x2x12
TRX inverted row to reverse fly 3x12
TRX triceps ext 3x12

Side plank lat raise 7.5# 3x2x8
TRX fallout (hold 5sec) 3X8

Foam roller legs

Snowshoe 27:00 [1] 2.4 km (11:15 / km) +55m 10:06 / km
ahr:108

Sunny cold 2F day. Snow still good.

Thursday Feb 14, 2019 #

Walking 30:00 4.0 km (7:30 / km) +75m 6:51 / km
ahr:118

Walk to jog 5wu then 12x1alt run/walk and 2 cool down. Too early but better than nothing.

Snowshoe 25:00 [1] 2.1 km (11:54 / km) +30m 11:07 / km
ahr:100

And home in another snow squall. Out for a quick snow shoe which proved to be slow going through fairly deep new snow.

Wednesday Feb 13, 2019 #

Note
(rest day)

Got stuck at MSP last night on way to BOS. Anyhow first flight out this am and early start.

Walking 35:00 [1] 3.75 km (9:20 / km)

Brisk LT around the slushy streets of Cambridge Mass.

Tuesday Feb 12, 2019 #

Drills warm up/down 20:00

10 mins wu on skillmill then dynamic stretching, ABCs and 5x50m sprints

Strength (Lower push / upper pull) 30:00 [1] 0.8 km (37:30 / km)

Box jumps 20” 3x8

Eccentric chin ups 3x8
Goblet squat 18kg 3x8

Upright single arm rows 20# 3x2x12
Bulgarian split squat 2x15# 3x2x12

Plank stir the pot 3x2x12

Monday Feb 11, 2019 #

Snowshoe 26:00 [1] 2.4 km (10:50 / km) +55m 9:43 / km
ahr:113 weight:64.6kg

Quick outing in the woods before work.

XC ski warm up/down (Technique) 30:00 [1] 4.0 km (7:30 / km) +45m 7:06 / km

Working on kick/glide skate/double pole/kick

Sunday Feb 10, 2019 #

XC ski (Classic) 50:00 8.2 km (6:06 / km) +110m 5:43 / km
ahr:128

Snowing (again)! Good kick with the skintec skis and reasonable glide with CH3. Beautiful morning in the woods- less cold at 10F.

Note

Signed up for FP since I missed Carters Caves the last time it was offered (post op) - haven't run that event in 2 years.

Snowshoe 24:00 [1] 2.0 km (12:00 / km) +30m 11:10 / km

Fresh snow through the woods

Strength 20:00 [1]

Snow shovelling

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