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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 17:

activity # timemileskm+m
  Walkajoggeroo2 1:00:00 5.44(11:02) 8.75(6:51) 80
  Strength2 1:00:00
  Spin3 40:00 11.43(3:30) 18.4(2:10)
  Nordic walking1 35:30 2.98(11:54) 4.8(7:24) 45
  Hiking1 30:00 2.24(13:25) 3.6(8:20) 185
  Trail running1 20:15 1.99(10:11) 3.2(6:20) 40
  Walking1 10:00 0.78(12:52) 1.25(8:00) 12
  Total7 4:15:45 24.85 40.0 362

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SuMoTuWeThFrSa

Saturday Oct 17 #

Trail running (XC and small trail) 20:15 intensity: (5:00 @1) + (10:00 @2) + (5:15 @3) 3.2 km (6:20 / km) +40m 5:57 / km
ahr:156

Cool damp morning - first snow fall yesterday! Steady pace through the woods. Cad - 156spm

Walking warm up/down (P tread) 10:00 [1] 1.25 km (8:00 / km) +12m 7:38 / km
ahr:118

Power walk down to amble; 121/202

Friday Oct 16 #

Spin warm up/down (P ) 10:00 [1] 4.9 km (2:02 / km)
ahr:105

Low impact spin up; 81/135/90/40.

Walkajoggeroo (P tread) 20:00 intensity: (2:00 @1) + (7:00 @2) + (11:00 @3) 3.0 km (6:40 / km) +30m 6:21 / km
ahr:129

Brisk walk wu with 3x30sec strides then 2x1:45, 2x1:15, 2x45sec jog @7mph with 15sec walk recoveries between each interval; 294/246

Thursday Oct 15 #

Hiking (P tread) 30:00 intensity: (6:00 @1) + (16:00 @2) + (8:00 @3) 3.6 km (8:20 / km) +185m 6:38 / km
ahr:123

Uphill hike, 3 wu then pyramids up to 13% at 4.5mph; 441/245.

Wednesday Oct 14 #

Spin warm up/down 15:00 [1] 7.1 km (2:07 / km)
ahr:106

Gradual ramp; 113/125/82/42

Strength 30:00 [2]

WWO2

Box jump 24" dead start 3x8
Med ball alt slam 30# 3x2x8

KB OH squat 2x20# 4x12
Pull up hold 4x20sec
Side Step up 16" 4x2x12
Res band 1/2 kneel SA row red 4x2x12

Russian twist balanced 15# db 3x16

Tuesday Oct 13 #

Walkajoggeroo (P tread) 40:00 intensity: (8:00 @1) + (13:00 @2) + (16:00 @3) + (3:00 @4) 5.75 km (6:57 / km) +50m 6:40 / km
ahr:130

15 wu walk to jog, then 1, 2, 3, 4 jog to run (7mph) progressions with 1 min walk recovery and 10 min jog to walk cd; 556/232

Monday Oct 12 #

Spin warm up/down (P) 15:00 [1] 6.4 km (2:21 / km)
ahr:98

Low impact with single leg drills; 86/95/75/40.

Strength 30:00 [2]

WWO1

DB push press 2x20 3x8
KB American swing 35# 3x8

PU diamond 12” raise touch nose 4x12
KB deadlift 70# 4x12
Dips BW 4x12
Band lat walk red 4x2x12

Side plank bottom leg up 3x2x30sec

Sunday Oct 11 #

Nordic walking (Bike Path) 35:30 intensity: (10:00 @1) + (15:00 @2) + (10:30 @3) 4.8 km (7:24 / km) +45m 7:04 / km
ahr:150

Blustery Fall day, but energizing; FP loop.

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