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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Nov 3, 2019:

activity # timemileskm+m
  Strength3 1:30:00 1.49(1:00:21) 2.4(37:30)
  Nordic walking2 1:16:45 5.65(13:34) 9.1(8:26) 186
  Spin2 1:10:00 20.13(3:29) 32.4(2:10)
  Buckthorn bashing1 1:00:00 1.55(38:37) 2.5(24:00) 50
  Walking1 31:00 2.33(13:18) 3.75(8:16) 95
  Drills 1 20:00 1.55(12:52) 2.5(8:00)
  Walkajoggeroo1 15:00 1.37(10:58) 2.2(6:49) 22
  Total7 6:02:45 34.08(10:39) 54.85(6:37) 353

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MoTuWeThFrSaSu

Sunday Nov 3, 2019 #

Nordic walking (XC and small trail) 46:15 intensity: (10:00 @1) + (20:00 @2) + (16:15 @3) 5.5 km (8:25 / km) +130m 7:31 / km
ahr:136

FP XC round; freeze-thaw in effect.

Buckthorn bashing 1:00:00 [1] 2.5 km (24:00 / km) +50m 21:49 / km

The odd sprout in the yard, so clearing into the park.
C • Yard work 4

Note

Decided it was time to get out of the comfort zone- signed up for dog sledding / cross country skiing in the Boundary Waters this coming January.

Saturday Nov 2, 2019 #

Nordic walking (XC and small trail) 30:30 intensity: (20:00 @1) + (10:30 @2) 3.6 km (8:28 / km) +56m 7:52 / km

Snowy and cold day.

Friday Nov 1, 2019 #

Walkajoggeroo warm up/down (Treadmill) 15:00 [1] 2.2 km (6:49 / km) +22m 6:30 / km

Walk to jog

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

WWO3

SL Hip hinge with 2 arm row 17.5# 3x2x6
Rev lunge to 2 arm shoulder press 12.5# 3x2x6

TRX fall out/push up 3x12
Side Plank lat raise 1 sec hold 7.5# 3x2x12

OH Triceps 1 sec old15# 3x15
Cable biceps curls 1 sec hold 15# 3x15

Thursday Oct 31, 2019 #

Spin (P) 35:00 intensity: (11:00 @1) + (18:00 @2) + (6:00 @3) 16.9 km (2:04 / km)
ahr:121

Halloween ride; T279/W144/C78/R47

Wednesday Oct 30, 2019 #

Drills warm up/down 20:00 [1] 2.5 km (8:00 / km)

Dynamic stretching, ABCs walk to jog and 5 x15sec speed bursts.

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

WWO2

Med ball slams 25# 3x10
Pike pos. Push ups with increased depth 3x10

Trap bar DL 110# 3x10
SA chest press machine 20# 3x2x10

SLRDL machine 25# 3x2x10
Plank bird dogs 3x2x10

Tuesday Oct 29, 2019 #

Walking warm up/down 15:00 intensity: (10:00 @1) + (5:00 @2) 2.0 km (7:30 / km) +75m 6:19 / km

Uphill walking for a change.

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

WWO1

Box jump 24" 3x8

Double front rack KB squat 3sec ecc 24kg 3x8
Bird dog lat row 25# 3 sec ecc3x2x8

Step up 15" 2x18# 3 sec ecc 3x2x12
barbell row 70# 3 sec ecc3x12

Pallor press cable 10# 2x2x25sec

Walking 16:00 [1] 1.75 km (9:09 / km) +20m 8:39 / km

Sunny but cold LT

Monday Oct 28, 2019 #

Spin 35:00 [1] 15.5 km (2:15 / km)

Z1 recovery ride, 5wu, 25 up/down saddle, 5cd; T226/W140/C78/R42

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