Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jan 30:

activity # timemileskm+m
  Snowshoe2 1:15:00 4.1(18:17) 6.6(11:22) 140
  Spin2 50:00 12.86(3:53) 20.7(2:25)
  Hiking1 40:00 3.11(12:52) 5.0(8:00) 135
  Walking2 35:00 2.27(15:26) 3.65(9:35) 90
  Strength1 35:00
  Powerwalk1 31:00 2.49(12:28) 4.0(7:45) 65
  Walkajoggeroo1 20:00 1.8(11:06) 2.9(6:54) 25
  Total7 4:46:00 26.63 42.85 455

«»
1:05
0:00
» now
SuMoTuWeThFrSa

Saturday Jan 30 #

Powerwalk (P tread) 31:00 intensity: (8:00 @1) + (9:00 @2) + (11:00 @3) + (3:00 @4) 4.0 km (7:45 / km) +65m 7:10 / km
ahr:124

15 wu with drills, then 13 min PowerWalk with incline to 7% and speed to 6.7mph, 3 cd; 400/220.

Friday Jan 29 #

Walkajoggeroo warm up/down (P tread) 20:00 intensity: (10:00 @1) + (10:00 @2) 2.9 km (6:54 / km) +25m 6:37 / km
ahr:115

Walk to jog to run; 275/230

Strength 35:00 [2]

WWO1

Mobility: 2x5; Active Pigeon ,Active Runners Lunge, Active Pigeon Floss

KB Swings 25# 15
Goblet Squats 35# 15
Signle Arm KB Push Press 20# 2x15
Windmills (using DB overhead) 10# 2x2x10
Single Leg RDL to Row (KB in opposite arm) 15# 2x20
Single Arm KB/DB Chest Press on Stability Ball (holding bridge) 20# 2x20

Every minute on the minute (EMOM): 30 Skaters, 10 Jumping Pull ups, 10 Burpee Push ups. 3 rounds

Walking warm up/down (P tread) 10:00 [1] 1.25 km (8:00 / km) +45m 6:47 / km
ahr:115

Dec incline and speed; 139/232.

Thursday Jan 28 #

Spin (P) 35:00 intensity: (10:00 @1) + (15:00 @2) + (10:00 @3) 13.7 km (2:33 / km)
ahr:121

15 warm up, 10 hill climb, 5cd; 207/116/74/46

Wednesday Jan 27 #

Snowshoe (Small trail ) 35:00 intensity: (15:00 @1) + (15:00 @2) + (5:00 @3) 3.0 km (11:40 / km) +65m 10:32 / km

Snow conditions still good thanks to low temps.

Tuesday Jan 26 #

Hiking (P tread) 40:00 intensity: (23:00 @1) + (5:00 @2) + (10:00 @3) + (2:00 @4) 5.0 km (8:00 / km) +135m 7:03 / km
ahr:118

13 wu walk with drills, then 17mins uphill hike to 10% and 5.5mph, 10 cd to easy walk; 533/220

Monday Jan 25 #

Spin warm up/down (P) 15:00 [1] 7.0 km (2:09 / km)

Quick spin 107/120/80/42.

Walking 25:00 [1] 2.4 km (10:25 / km) +45m 9:31 / km

Soft snow trails on a sunny day.

Sunday Jan 24 #

Snowshoe (Small trail) 40:00 [2] 3.6 km (11:07 / km) +75m 10:04 / km

Fresh snow fall, fresh tracks for the most part. Fine sunny day.

« Earlier | Later »