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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jul 20:

activity # timemileskm+m
  Strength3 1:30:00 1.37(1:05:50) 2.2(40:55)
  Spin3 1:10:00 20.63(3:24) 33.2(2:07)
  Nordic walking1 40:04 3.11(12:54) 5.0(8:01) 115
  Walking2 30:35 2.24(13:40) 3.6(8:30) 40
  MTB1 23:00 4.6(5:00) 7.4(3:06)
  Drills 1 20:00 1.24(16:06) 2.0(10:00)
  Walkajoggeroo1 12:00 1.06(11:22) 1.7(7:04)
  Total7 4:45:39 34.24(8:21) 55.1(5:11) 155

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Saturday Jul 20 #

Spin (P) 30:00 intensity: (5:00 @1) + (15:00 @2) + (10:00 @3) 14.0 km (2:09 / km)
ahr:124 max:149

Rain and more rain- so inside. Mod impact ride, some out of saddle. T223/W124/C87/R39

Friday Jul 19 #

Walking warm up/down (Skill mill) 11:35 [2] 1.6 km (7:14 / km)

Steady with 15 sec speed walk bursts

Strength 30:00 [2] 0.6 km (50:00 / km)

WWO3 Full

BB RDL 65# 3x15
Seated row 1/3 tempo 32.5# 3x15

Free motion squat 1/3 tempo120# 3x15
SA Shoulder press 17.5# 3x2x15

TRX triceps 2x15
TRX fall out hold 15 sec x2
Side plank top leg up 2x2x15sec

Thursday Jul 18 #

Spin (P) 30:00 intensity: (10:00 @1) + (13:00 @2) + (7:00 @3) 14.5 km (2:04 / km)
ahr:122

Mod intensity ride T241/W134/C82/R43

Wednesday Jul 17 #

Drills warm up/down 20:00 [1] 2.0 km (10:00 / km)

Walk to wu, ABCs and dynamic stretching, 5x40m build ups

Strength 30:00 [2] 0.8 km (37:30 / km)

WWO2 Pull

SL glut bridge with 1/3 tempo 3x2x15
Inv row to fly TRX 3x15

Lat pulldown 60# 3x15
KB swing 18kg 3x15

Band walk red 3x2x15
Bicep curls red 3x15
Plank toe taps 3x2x15

Tuesday Jul 16 #

Walkajoggeroo warm up/down (Skillmill) 12:00 intensity: (6:00 @1) + (6:00 @2) 1.7 km (7:04 / km)

Abbreviated - walk to jog and 4x20 sec strides at 10mph.

Strength 30:00 [2] 0.8 km (37:30 / km)

WWO1 Push endurance

Goblet squat 20kg 3 sec ecc. 3x15
Push up (elevated feet 3") 3x15

Bulg. split squat (tempo) 10kg 3x2x15
One arm inc press 3x2x15

wall sit lat raise 2x5# 3x15
Overhead carry 2x15# 3x40m

Walking (Small trail and terrain) 19:00 [1] 2.0 km (9:30 / km) +40m 8:38 / km
ahr:109

Humid LT walk in the woods.

Monday Jul 15 #

MTB warm up/down 23:00 [1] 7.4 km (3:06 / km)
ahr:119

From car to home. Warm and humid

Spin warm up/down (P) 10:00 intensity: (2:00 @1) + (5:00 @2) + (3:00 @3) 4.7 km (2:08 / km)
ahr:128

Indoors with the fan on. T72/W121/C92/R39

Sunday Jul 14 #

Nordic walking (XC trails) 40:04 intensity: (10:00 @1) + (20:00 @2) + (10:04 @3) 5.0 km (8:01 / km) +115m 7:11 / km

FP trails before it got too hot. Trials still a bit on the tacky side but at least they are drying out.

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