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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Feb 1:

activity # timemileskm+m
  Strength3 1:50:00 0.68 1.1
  XC ski2 1:20:00 9.35(8:33) 15.05(5:19) 195
  Running1 30:00 2.98(10:04) 4.8(6:15) 45
  Snowshoe1 26:00 1.43(18:12) 2.3(11:18) 70
  Drills 2 22:00 1.18(18:38) 1.9(11:35)
  Walkajoggeroo1 20:00 1.74(11:30) 2.8(7:09) 30
  Spin1 20:00 5.34(3:45) 8.6(2:20)
  Total7 5:08:00 22.71 36.55 340
averages - weight:61.5kg

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Saturday Feb 1 #

XC ski (Classic) 35:00 intensity: (5:00 @1) + (25:00 @2) + (5:00 @3) 6.85 km (5:07 / km) +95m 4:47 / km

Fresh tracks and sun peeking through made for a nice morning ski.

Friday Jan 31 #

Drills warm up/down 7:00 [1] 0.5 km (14:00 / km)

Dynamic stretching mostly

Strength 30:00 [2] 0.5 km (1:00:00 / km)

WWO3 Lower pull/upper push

Squat thrusters 20# 3x5
Skater 3x5x2

KB SA shoulder press with rotation 20# 3x8
KB Sumo DL 50# 3x8

Floor chest press 2x20# 3x12
SLRDL cable 2x150# 2x3x12

Hollow hold 3x30sec
Ball supine leg curl 3x15

Strength 20:00 [1]

Snow shoveling with a couple of inches today.

Snowshoe 26:00 [1] 2.3 km (11:18 / km) +70m 9:49 / km

Through the woods in FRP.

Thursday Jan 30 #

Running (Treadmill (P)) 30:00 intensity: (6:00 @1) + (10:00 @2) + (10:00 @3) + (4:00 @4) 4.8 km (6:15 / km) +45m 5:58 / km
ahr:111

7 wu then 22 mins HIIT (mix of speed plus gradient, with power walk recovery) and 1 cd.

Wednesday Jan 29 #

Drills warm up/down 15:00 [1] 1.4 km (10:43 / km)

ABCs and 4x50m build ups

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

WWO2
Lower push/upper pull

Box jump 30" 3x5
Slam ball 20# 3x5

SB Squat 85# 3x8
KB SA row 40$ 3x2x8

Ass. neut grip pull up 70# 3x12
DB alt step up 2x22.5# 3x12

KB SA carry 60# 3x2x30m
Superband diagonal pull apart red 2x2x15

Tuesday Jan 28 #

Walkajoggeroo warm up/down (Path) 20:00 intensity: (5:00 @1) + (15:00 @2) 2.8 km (7:09 / km) +30m 6:47 / km

Walk to jog with drills thrown in.

Strength 30:00 [2]

WWO1 (lower pull/upper push phase 2)

Wall ball 20# 3x5
Skater 3x5x2

KB SA shoulder press with rotation 22.5# 3x8
BB Sumo DL 85# 3x8

Dual cable stand chest press 34# 3x12
SLRDL cable 20# 2x3x12

Hollow hold 3x30sec
Ball supine leg curl 3x15

Monday Jan 27 #

Spin warm up/down (P) 20:00 intensity: (15:00 @1) + (5:00 @2) 8.6 km (2:20 / km)
ahr:103

Recovery ride: 120/100/87/36

Sunday Jan 26 #

XC ski (Classic) 45:00 intensity: (10:00 @1) + (20:00 @2) + (15:00 @3) 8.2 km (5:29 / km) +100m 5:10 / km
ahr:141

Overcast day at 28F. Tracks in pretty good shape and a fresh layer of CH8 glide on my Atomic skintec skis worked well. Nice cruise in the woods.

Note
weight:61.5kg

135.5: PBF 9.4%, SMM 69.4#

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