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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Mar 13:

activity # timemileskm+m
  Walkajoggeroo3 1:20:00 6.9(11:36) 11.1(7:12) 142
  Walking3 54:00 3.54(15:15) 5.7(9:28) 115
  Strength2 50:00
  Spin3 45:00 7.27 11.7
  Powerwalk1 30:00 2.33(12:52) 3.75(8:00) 30
  Running1 20:00 2.17(9:12) 3.5(5:43) 30
  Total7 4:39:00 22.21 35.75 317

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Saturday Mar 13 #

Walkajoggeroo (P tread) 40:00 intensity: (8:00 @1) + (15:00 @2) + (9:00 @3) + (8:00 @4) 5.8 km (6:54 / km) +70m 6:30 / km
ahr:134

Walk to jog with drills for 10 mins, jog to strides x3 for 10, then 5x1 min run with 1 min jog recovery and 10 mins walk cd; 572/241

Friday Mar 12 #

Spin warm up/down (P) 10:00 [1] 4.6 km (2:10 / km)
ahr:109

Easy spin; 67/112/83/40

Strength 30:00 [2]

WWO2
4 sets each of 2 rotations:

Kb Swings 15x 25#
DB Squat to Press 15x 2x12#
Ice skater hops 30x
RDLS 15x 2x25#

Single Arm DB Push Press 15 each 1x15#
Renegade row to push ups (DBs) 10x 2x12#
Jumping Lunges 20 total
TRX Inverted row 15x

Walking warm up/down 10:00 [1] 1.1 km (9:05 / km) +20m 8:20 / km
ahr:118

More a stroll; 106/176

Thursday Mar 11 #

Powerwalk (P tread) 30:00 intensity: (4:00 @1) + (8:00 @2) + (15:00 @3) + (3:00 @4) 3.75 km (8:00 / km) +30m 7:42 / km

7 min wu with drills, the power walk @ 5.5mph (1%) for 1, 2, 3, 4, 5, mins with 1 min easy walk recovery then 3mins free belt push (4.5-4.8mph); 360/200.

Wednesday Mar 10 #

Spin warm up/down (P) 15:00 intensity: (10:00 @1) + (5:00 @2) 7.1 km (2:07 / km)
ahr:112

Easy spin to warm up; 109/121/86/40

Strength (P audio) 20:00 [1]

WWO1 Runners strength with light weights 10#
4 mins wu squats, high knees, rev lunges
4 sets of supermans, mountain climbers, jump squats, plank rows, bicep curls, SLRDL to high knee balance

Walking (P tread) 10:00 [1] 1.0 km (10:00 / km) +25m 8:53 / km

Easy down; 101/169

Tuesday Mar 9 #

Walkajoggeroo (P tread) 30:00 intensity: (9:00 @1) + (17:00 @2) + (4:00 @3) 4.1 km (7:19 / km) +60m 6:49 / km
ahr:122

walk 13 wu with drills then 15 reps of 30/30/30 sec walk/jog/run (5,6, 7.5 mph) on incline (1-4%); 410/235.

Monday Mar 8 #

Spin warm up/down (P) 20:00 intensity: (7:00 @1) + (10:00 @2) + (3:00 @3)

3 min wu then mix of res and cad pushes in and out of saddle; 166/138/70/50.

Sunday Mar 7 #

Walkajoggeroo warm up/down (P tread) 10:00 intensity: (3:00 @1) + (4:00 @2) + (3:00 @3) 1.2 km (8:20 / km) +12m 7:56 / km
ahr:124

Walk to jog with drills; 115/193

Running (P tread) 20:00 intensity: (1:00 @1) + (2:00 @2) + (8:00 @3) + (9:00 @4) 3.5 km (5:43 / km) +30m 5:29 / km
ahr:144

HIIT with 8 wu walk to jog and 3 strides, then 10 short intervals with walk recovery at 1:3; 3x15sec, 3x20 sec, 4x30 sec 10-11mph and walk at 5mph; 332/277

Walking warm up/down (P tread) 10:00 intensity: (1:00 @1) + (2:00 @2) + (7:00 @3) 1.3 km (7:42 / km) +20m 7:09 / km

Power walk down to amble; 131/218.

Walking (Small trails) 24:00 [1] 2.3 km (10:26 / km) +50m 9:25 / km

Melt in progress with some icy spots

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