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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Feb 27:

activity # timemileskm+m
  Snowshoe1 1:01:00 3.11(19:38) 5.0(12:12) 105
  Powerwalk1 40:00 3.17(12:37) 5.1(7:51) 65
  Hiking1 30:10 2.49(12:08) 4.0(7:33) 125
  Spin2 25:00 7.39(3:23) 11.9(2:06)
  Strength1 20:00
  Walkajoggeroo1 10:00
  Walking1 10:00 0.78(12:52) 1.25(8:00) 20
  Total4 3:16:10 16.93 27.25 315

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SuMoTuWeThFrSa

Wednesday Feb 24 #

Spin warm up/down (P ) 10:00 [1] 4.8 km (2:05 / km)
ahr:109

Easy spin; 75/126/85/41

Walkajoggeroo warm up/down (P tread) 10:00 intensity: (4:00 @1) + (6:00 @2)
ahr:114

Walk to jog with drills; 128/213

Strength (P audio) 20:00 [2]

WWO1 BW strength

4 min wu dynamic
2 sets x4x1min (20/20/20 with 20 sec recovery):
1. Split squat R and L, plank
2. Side plank with hip bridge R and L and Tri push up
AMRAP 2 mins with squats with knee to elbow 4, supermans 4

Tuesday Feb 23 #

Hiking (P tread) 30:10 intensity: (4:00 @1) + (10:00 @2) + (16:00 @3) + (10 @4) 4.0 km (7:33 / km) +125m 6:31 / km
ahr:130

3 min wu then uphill hiking. 5 hill pyramids x 4-5 mins peaking at 6, 8, 10, 12, and 15% with walk speed up to 5.6mph and 1min recoveries. A tough workout at the top; 441/245.

Monday Feb 22 #

Spin warm up/down (P) 15:00 [1] 7.1 km (2:07 / km)
ahr:108

Easy spin; 110/127/85/41

Walking warm up/down (P tread) 10:00 intensity: (6:00 @1) + (4:00 @2) 1.25 km (8:00 / km) +20m 7:24 / km
ahr:115

Modest ramp and speed; 126/210

Sunday Feb 21 #

Powerwalk (P tread) 40:00 intensity: (10:00 @1) + (12:00 @2) + (15:00 @3) + (3:00 @4) 5.1 km (7:51 / km) +65m 7:22 / km
ahr:128

14 wu with drills, then 16 min pw as 2x3min with 1min recovery, 2x2 min with 1 recovery and 1min at 2% and up to 6.2mph followed by 1min easy and 10 min cd; 510/214.

Snowshoe (Small trail) 1:01:00 [1] 5.0 km (12:12 / km) +105m 11:02 / km

As the snow fell in the woods. Warm 28F and overcast.

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