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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Aug 17:

activity # timemileskm+m
  Strength3 1:30:00 0.5 0.8
  Spin2 1:05:00 19.08(3:24) 30.7(2:07)
  Nordic walking1 34:30 2.61(13:13) 4.2(8:13) 40
  Walkajoggeroo2 30:00 2.8(10:44) 4.5(6:40)
  Drills 1 20:00 1.3(15:20) 2.1(9:31)
  Total6 3:59:30 26.28 42.3 40

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Friday Aug 16 #

Walkajoggeroo warm up/down (Technogym) 16:00 intensity: (8:00 @1) + (8:00 @2) 2.4 km (6:40 / km)

Walk to jog

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

WWO3

Trapbar deadlift 85# 3x12
Cable chest press 25# 3x12
Body saw 3x12

Wall ball toss 16# 3x12
RDL to row 2x22.5# 3x12
Side plank + leg raise 3x2x12

Rengade row15# 3x12

Thursday Aug 15 #

Spin (P) 30:00 intensity: (10:00 @1) + (10:00 @2) + (10:00 @3) 13.8 km (2:10 / km)
ahr:128

5 wu then 15 HIIT and 10 cd. T223/W142/C84/R43

Wednesday Aug 14 #

Drills warm up/down 20:00 [2] 2.1 km (9:31 / km)

1km walk then ABCs and dynamic stretching. 5x40m build ups.

Strength 30:00 [2]

WWO2

Deep push up 3x12
Ball Squat 75# 3x12
Cuban rotation 2x7.5# 3x12

DB uppercut tempo 2x15# 3x2x6
Reverse lunge tempo 2x20# 3x2x6
Assisted dip 95# tempo 3x12

Tuesday Aug 13 #

Walkajoggeroo warm up/down (Skillmill) 14:00 intensity: (7:00 @1) + (7:00 @2) 2.1 km (6:40 / km)

Walk to jog then 5x30 sec strides.

Strength 30:00 [2]

WWO1

Bird dog row 14kg kB 3x2x12
SL deadlift 2x12kg kB 3x2x12
TRX face pull

Close grip lat pulldown 60# 3x12
KB conventional deadlift 24kg 3x12
DB hammer curls 2x12.5# 3x12

Monday Aug 12 #

Nordic walking (Bike path) 34:30 intensity: (17:00 @1) + (17:30 @2) 4.2 km (8:13 / km) +40m 7:50 / km
ahr:101

Relaxed outing. Humid. Cad = 129.

Sunday Aug 11 #

Spin (P) 35:00 intensity: (5:00 @1) + (10:00 @2) + (13:00 @3) + (7:00 @4) 16.9 km (2:04 / km)
ahr:132 max:156

Hill climb program. 5wu, 25 pyramid, 5cd. T290/W149/R50/C72

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