Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Mar 2:

activity # timemileskm+m
  Hiking2 3:06:00 8.95(20:47) 14.4(12:55) 230
  Strength3 1:30:00 0.93 1.5
  Snowshoe2 1:05:00 3.36(19:22) 5.4(12:02) 120
  Massage1 1:00:00
  Jogging2 47:10 4.23(11:10) 6.8(6:56) 90
  Drills 2 32:00 1.93(16:37) 3.1(10:19)
  Walking1 25:00 1.49(16:46) 2.4(10:25)
  Total7 8:25:10 20.88 33.6 440
  [1-5]7 7:25:10
averages - weight:64.8kg

«»
2:15
0:00
» now
SuMoTuWeThFrSa

Saturday Mar 2 #

Snowshoe 34:00 [1] 3.0 km (11:20 / km) +60m 10:18 / km
ahr:104

More fresh snow.

Friday Mar 1 #

Drills warm up/down 14:00 [1] 1.6 km (8:45 / km)
ahr:121

Dynamic stretching, skill mill jogging with 6x15sec strides at 6 min/mile pace.

Strength 30:00 [1]

Single leg hinge 16kg KB 3x2x8
Bird dog row 25# 3x2x8

Bulgarian split squat 2x25# 3x2x12
Incline DB press 2x20# 3x12

Half kneel Pallof press machine 17.5# 3x2x12

Massage 1:00:00 [0]

Monthly maintenance

Snowshoe 31:00 [1] 2.4 km (12:55 / km) +60m 11:29 / km
ahr:109

Deep snow, and more falling; serene in the woods

Thursday Feb 28 #

Jogging 32:10 intensity: (10:00 @1) + (12:10 @2) + (10:00 @3) 4.8 km (6:42 / km) +90m 6:08 / km
ahr:130 weight:64.5kg

5 wu then 10x1 min alt run/walk and 4x30sec faster plus cool down

Wednesday Feb 27 #

Drills warm up/down 18:00 [1] 1.5 km (12:00 / km)
ahr:109

Jog warm up then ABCs and dynamic stretching, 5x40m build ups.

Strength 30:00 [1] 0.8 km (37:30 / km)
ahr:101

WWO2

Box jump 24" 3x8

Goblet squat 20kg 3x8
Pull up eccentric 3x8

Offset rev lunge 12kg 3x2x12
TRX inv. row to fly 3x12
TRX curls 3x12

Stir the pot plank 3x2x15

Tuesday Feb 26 #

Jogging warm up/down 15:00 intensity: (10:00 @1) + (5:00 @2) 2.0 km (7:30 / km)
ahr:109 weight:65.1kg

Walk to jog then 6x30sec strides with walk recovery.

Strength 30:00 [2] 0.7 km (42:51 / km)

WWO1

Med ball slam (explode upwards) 20# 4x8

Trapbar deadlift 105# 3x8
DB Uppercut (rotate and thrust) 2x17.5# 3x2x8

Shoulder tap push ups 3x12
KB 16kg swings 3x12
Lat raises 7.5 # 3x12

Monday Feb 25 #

Hiking 1:20:00 [1] 6.4 km (12:30 / km) +80m 11:46 / km

Morning desert hike.

Sunday Feb 24 #

Hiking 1:46:00 [1] 8.0 km (13:15 / km) +150m 12:07 / km

Sunny 60F finally! Desert hike.

Walking 25:00 [1] 2.4 km (10:25 / km)

Cool morning

« Earlier | Later »