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Training Log Archive: SweatyDog

In the 7 days ending Jul 9, 2011:

activity # timemileskm+m
  Strength Training4 3:50:00 1.0 1.61
  Running4 2:50:00 12.4(13:43) 19.96(8:31) 275
  Swimming3 1:45:00 1.68(1:02:25) 2.71(38:47)
  Core1 45:00
  Total12 9:10:00 15.08 24.27 275
averages - sleep:8.3 weight:173lbs

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Saturday Jul 9, 2011 #

4 PM

Running hills 35:00 [5] 3.2 mi (10:56 / mi)

Did the Dawsonia st climb, 1.8 mi up and down

Previous record was 13:57, shattered that with a 13:15 ~

Friday Jul 8, 2011 #

3 PM

Running 50:00 [4] 3.06 mi (16:20 / mi) +275m 12:46 / mi

1/2 mile warm up
stretch
1.53 mile hill climb
5 minute rest
1.53 mile hill climb
light stretch

Hot out, about 75-80.
4 PM

Strength Training 50:00 [4]
weight:175.3lbs

3 circuits of:
10x Squat jump (#80 barbell)
10x Lunges (ea side)(#80)
15x Calf raise (#80)

2 circuits of:
20x Leg press (#180)
15x Single leg calf raise

3 sets in a row of 20x-10x-10x :
Quad extensions
Hamstring flexions
Hip adductors
Hip abductors
Calf machine
5 PM

Swimming intervals 30:00 [5] 0.7 km (42:51 / km)

Warm up of 100m (had to get out of pool)
10x freestyle 50m starting every 90 seconds (taxing!)
~4x CSS 50m starting every 90 seconds (about as taxing)

Learned that putting chest down into water and raising arm toward surface helps streamline, and use the abdominals to rotate for the next freestyle stroke, instead of pushing really hard off of the water and leaning face up. Endurance still needs work.

Thursday Jul 7, 2011 #

12 PM

Strength Training 45:00 [4] 1.0 mi (45:01 / mi)
weight:172.7lbs

1 mile warm up 7:15 (okay? treadmill = cheatsauce)
Light stretch

2rounds:
40# Pull ups x8
40# KB Swings x10
110# DL x10

2rounds:
15 rows (machine) 110#
12x 5# Y's
12x 5# T's

2rounds:
10 DB rows 40#
15 belly angels

20x 45# decline sit up
40x 10# med ball twist
30x decline sit up
40x 10# med ball twist
1 PM

Swimming 30:00 [4] *** 0.8 km (37:30 / km)

4x 100m FS then 100m CSS

Swam frees relaxedly ish at 45 seconds (per 50m)
CSS around the same (45 --> 50)
11 PM

Strength Training 1:15:00 [3]

Latenight workout with Jon

10x DL #115
70# weight step ups, 8 each side
135# squat, x15
40# KB swing, x10
135# squat, x15

2-4-6-8-10-8-6-4-2 Pyramid of #130 Lat Pulldown (50 reps)
2-4-6-8-10-8-6-4-2 Pyramid of #130 Close-grip rows (50 reps)

10x Shrugs #130
10x Curls #35
15x Belly angels

3 rounds, individually:
50x machine cruches
15x back extension, #25
40x russian twists, #10 ball
20x side-plank flexions

stretch

Wednesday Jul 6, 2011 #

7 AM

Running 45:00 [4] 3.64 mi (12:22 / mi)
slept:9.0 weight:174lbs

Run with Leg PT every 5 minutes down Proctor Valley Road

First mile was around 7:15
Second mile was around 8:11
Third mile was around 9:00 something, timer mis-press and mis-map

estimated at 3.64

*Had a glass of water, two big spoonfuls of yogurt, then more water with a light stretch at five minutes into it... desert presented too much wildlife, next time exercise somewhere more urban.

Tuesday Jul 5, 2011 #

8 AM

Swimming 45:00 [3] 0.75 mi (1:00:00 / mi)
slept:8.0

100m FS warm up
100 FS
100 FS
200 CSS
100 CSS
250 CSS 5:14
20 sit ups
20 push ups
100 FS
20 flutter kick
20 push ups
100 CSS
150 CSS

Total: 1200m
Estimated 500m swim time: ~10:30

***NOTE***
Tried tucking shoulders back significantly during swimming, helped somewhat in freestyle and css. Get a nice good push from the wall, it helps with time SO much... then breast stroke once and move into css. Need to lean towards the opposite side of the pool more with the css, and really get those scissor kicks down!
4 PM

Strength Training 1:00:00 [3]
weight:170lbs

3 circuits of:

5x man maker straightnarm rotation with pushup chaser
45 degrees raises
Is
Ys
Ts
Shoulder press
Rows
Front raises
Pull ups (x10)
Curls

Sunday Jul 3, 2011 #

4 PM

Running 40:00 [5] 2.5 mi (16:00 / mi)
slept:8.0

Warm-up jog for ~5:30

Bleachers 6:33 (PR)

Jog to track

Lap 1: 1:45.8
1 min rest
Lap 2: 1:35.5
1.5 min rest
Lap 3: 1:56.4
1 min rest
Lap 4: 1:52.1
1 min rest

~1 mile jog cooldown (7:15)

***** NOTE ***** Very hot day, ~80 at track
9 PM

Core 45:00 [2]

3 rounds of

60 sec plank
60 sec side-plank (subbed 40-50 side-foot touches)
30 bridges
12 supermans
30 bird dogs

then stretching of problem muscles (i.e. chest, hams, calves, neck, torso)

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