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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Animal-O

In the 30 days ending Sep 30, 2014:

activity # timemileskm+m
  Physical work11 45:30:00
  Cycling8 7:20:00 85.75(5:08) 138.0(3:11)
  Cross training5 2:45:00
  Tennis1 1:00:00
  Total21 56:35:00 85.75 138.0

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Monday Sep 29, 2014 #

Cycling 1:00:00 [3] 18.0 km (3:20 / km)

To work and back

Sunday Sep 28, 2014 #

Cross training 40:00 [4]

T25 session
Kettlebells+Weights

Thursday Sep 25, 2014 #

Physical work 2:00:00 [1]

paint deck

Wednesday Sep 24, 2014 #

Physical work 4:00:00 [1]

paint deck

Tuesday Sep 23, 2014 #

Physical work 1:30:00 [1]

painting deck

Monday Sep 22, 2014 #

Physical work 2:00:00 [2]

painting deck

Friday Sep 19, 2014 #

Physical work 6:00:00 [2]

shopvac garage, paint deck.

... arghhh... almost finished?? not quite.

Thursday Sep 18, 2014 #

Cross training 35:00 [5]

kettlebells 3 rounds of 5
deadlift
elbow up
swings
rows
push press
one handed swing
side winder
latteral lunges - replaced by jumps on Bosu (knee pain under cap Rside)
dumbell under pass
figure eight
push ups

high knee 48, 44, 29
walking lunge 17, 17, 17
burpees 9, 10, 10
dive bomb pu, 5, 3, 5
high knee 46, 48, 30
mont climb 25, 25, 28

Physical work 6:00:00 [2]

deck sanding and painting.
Back was really killing after this!

Wednesday Sep 17, 2014 #

Cross training 30:00 [4]

kettlebells 3 rounds of 5
deadlift
elbow up
swings
rows
push press
one handed swing
side winder
latteral lunges
dumbell under pass
figure eight
push ups

knee high 33, 34, 45
reptile pu 6, 5,6
burpee10, 7, 9
pike jumps 6, 8, 6
tuck jumps 5, 12, 6
Vup 9, 10, 10

Tuesday Sep 16, 2014 #

Cross training 30:00 [5]

kettlebells 3 rounds of 7
deadlift
elbow up
swings
rows
push press
one handed swing
side winder
latteral lunges
dumbell under pass
figure eight
push ups

10-50 x3 (12min HIIT)
Burpees:12, 14, 10
reptile PU:7, 6,6
Air squats: 41, 42, 41
situp: 27, 26, 26

Monday Sep 15, 2014 #

Cycling 55:00 [3] 18.0 km (3:03 / km)

to work and VERY RAINY way back

Cross training 30:00 [5]

kettlebells 3 rounds of 7
deadlift
elbow up
swings
rows
push press
one handed swing
side winder
latteral lunges
dumbell under pass
figure eight
push ups


then 12 minute HIIT: 10sec rest; 30 sec on; 3 rounds
burpees, 8,5,8
air squat 23,24,23
high knees, 47,45,32
mountain climber 25,30,25
squat jumps 8,5,9
1/2 pistol squat, 4,4,3 (each leg) + 2 full pistols

Sunday Sep 14, 2014 #

Physical work 6:00:00 [2]

painting deck

Friday Sep 12, 2014 #

Cycling 1:00:00 [3] 18.0 km (3:20 / km)

work and back

Thursday Sep 11, 2014 #

Cycling 55:00 [3] 18.0 km (3:03 / km)

Got stopped by a cop, i jumped a red light.
What a bad way to start the day.

booo me . yes, i jump lights on my bike. okay okay I will stop.

Wednesday Sep 10, 2014 #

Cycling 55:00 [3] 18.0 km (3:03 / km)

to work and back

Tuesday Sep 9, 2014 #

Cycling 55:00 [3] 18.0 km (3:03 / km)

to work and back

Monday Sep 8, 2014 #

Cycling 1:00:00 [3] 18.0 km (3:20 / km)

Cycle out cycle in

Sunday Sep 7, 2014 #

Cycling 40:00 [2] 12.0 km (3:20 / km)

cycle out cycle in (went for BBQ)
hey!

Tennis 1:00:00 [4]

In between sanding the deck, walked down to the Tennis courts with S, and played! Got very sweaty in the heat.

It was FUN!

Physical work 2:00:00 [2]

Sanding the deck, good arm workout.

Thursday Sep 4, 2014 #

Physical work 2:30:00 [2]

Sanding the deck.

Physical work 5:30:00 [2]

Sanding the deck (3/4 done)

Wednesday Sep 3, 2014 #

Physical work 1:00:00 [3]

Sanding the deck.

Monday Sep 1, 2014 #

Physical work 7:00:00 [2]

Sanding the deck

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