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Training Log Archive: ClaireThompson

In the 7 days ending Feb 3, 2019:

activity # timemileskm+m
  Run5 4:53:00 35.91(8:10) 57.8(5:04)
  Legs2 3:15:00 1.86 3.0
  Swimming2 2:30:00 5.49(27:21) 8.83(16:59)
  Run-Hike1 1:30:00 4.35(20:41) 7.0(12:51) 700
  Weights2 1:25:00
  Total7 13:33:00 47.61 76.63 700

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Sunday Feb 3, 2019 #

Run (Treadmill) 1:05:00 [3] 8.0 mi (8:07 / mi)

65min run - 30 warm-up up-to 6mph/1 incl. 4x 5min strong/2min ez (7.0/.2/.6/8.0)- 1 incl. 7 min ez cool down

Legs 1:45:00 [3]

Death to Legs. 200x 5 exercises
-4x50 high step up w/ 10lbs/side
-4x50 box jump (10 low continuous/10high alt)
-4x50 walking lunges w/ 12lbs/side
-4x50 squats (25 bar 65lbs, 25 machine 110lbs)
-4x50 glut ext (20lbs) + extra 20

Saturday Feb 2, 2019 #

Run (Track) 1:18:00 [3] 13.35 mi (5:51 / mi)

20min warm-up - 14 Laps
10 Laps @ 1:26 - sprint sides 37 avg steps corner2corner
5 ez
10 w/ stairs hard 1/3 track
10 slow build to strong
1 lap ez walk

Friday Feb 1, 2019 #

Run (Treadmill) 1:00:00 [3] 4.0 mi (15:00 / mi)

Light run 48min @5.4-6 to loosen up soreness
10min stretching
3x50 bicycle sit-ups
3x20/side hip circles

Thursday Jan 31, 2019 #

Swimming 1:15:00 [3] 3.0 mi (25:00 / mi)

600 s.k.drill
2x400 kick w/ fins - desc 100’s (fast), 100 ez after each. (Felt fast & awesome!)
4x100 IM drill
3x200 free pull
100 ez
- - -
Deck routine 3x
Plank/Hip Circles/Bridge/Bicycle Sit-ups

Run-Hike 1:30:00 [3] 7.0 km (12:51 / km) +700m 8:34 / km

Prairie 1x
Super sore from Weds Legs + on cleanse. Tired & slow but plodded on. 60min, Fast down 34min down.

Wednesday Jan 30, 2019 #

8 PM

Legs 1:30:00 [3] 3.0 km (30:00 / km)

Run warm-up 15min

“Death To Legs” - 1000 squats!
4x50 squats with 65lbs
4x50 box jump (10-low/10-high alt)
4x50 walking lunges with 24lbs (12/side)
4x50 wall balls 10lbs
4x50 glut ext machine 15lbs

Tuesday Jan 29, 2019 #

Swimming 1:15:00 [3] 4.0 km (18:45 / km)

Warm-up
Main
10 x (4 x 25m) IM order, sprint 100m pace - 20sec rest
200 ez
4 x 25 underwater w/ fins
200 ez
- - -
Deck routine 3x
Plank/Hip Circles/Bridge/Bicycle Sit-ups

Run (Treadmill) 40:00 [3] 7.0 km (5:43 / km)

Treadmill - 15min warm-up. Set of 6x 0.4mile strong. (7.0/2/.4/.6/.8/8.0), 0.2mile easy

Weights 45:00 [3]

High Step-Up w/ 40lbs 3 x 16
Bicep Curl 20lbs/side 3 x 12
Hips routine: band 3-ways x 10fwd/10bk
Back-ups 3 x10
Bicycle Sit-ups 3x50
Low ab kick 3x50

Monday Jan 28, 2019 #

Run (Treadmill) 50:00 [3] 10.0 km (5:00 / km)

30min warmup run. Did 10min of 40 sec hard/20 sec rest. From 7.4 upto 8; incline upto 5. Easy 10min cool down run

Weights 40:00 [3]

Single leg squat/foot on bench - 3x8/side 50lbs
Bicep curl 20/side
Squat 4 x 15 95lbs
Tricep est w/ weight 25lbs
Hips w/ band
Sit-ups

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