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Training Log Archive: Trailrat

In the 1 days ending Feb 1:

activity # timemileskm+ft
  Weights2 2:20:00
  Mobility/Massage/Recovery2 40:00
  Running1 29:37 3.71(7:59) 5.97(4:58) 212
  Hike/Walk/Ruck1 18:02 1.1(16:24) 1.77(10:11) 21
  Total5 3:47:39 4.81 7.74 233

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Mo

Monday Feb 1 #

6 AM

Hike/Walk/Ruck (Road) 18:02 [1] 1.1 mi (16:24 / mi) +21ft 16:06 / mi
ahr:93 max:104

Morning dog walk before Crossfit
7 AM

Weights 1:05:00 [3]

Warmup: Rowing, mobility and drills


7 RFT: 6 mins 22 secs | Rx'd
7 rounds of:
10 Wall Balls, 20 lbs
10 Pull-ups

Cashout:
100 Abmat Situps
Walking over head hold with 35lbs
10 AM

Running (Trail) 29:37 intensity: (7:18 @1) + (3:09 @2) + (11:43 @3) + (6:39 @4) + (48 @5) 3.71 mi (7:59 / mi) +212ft 7:34 / mi
ahr:149 max:173 shoes: Pegasus 37 BeTrue

Easy shakeout jog over the lunch hour. First mile was rough from all the wallballs this morning.
2 PM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 1:15:00 [3]

Garage Gym

Warmup: Airbike and mobility

SESSION 1
Obj: Dead Hang / Front Plank
Assessment #1

Warm Up:
3 Rounds
10-Second Dead Hang
10-Second Front Plank
Lat + Pec Stretch

Training:
(1) Max Effort Dead Hang for Time
Record Result 1:16

(2) Max Effort Front Plank for Time
Record Result 3:02

(3) 5 Rounds
Max Effort Dead Hang
Rest 60 Seconds between efforts

(4) 5 Rounds
Max Effort Front Plank
Rest 60 Seconds between efforts


Wendler Back Squat: Week 1 : 3585 lbs | Rx'd 395 lbs
Sets
5 Back Squats, 65% 1RM | 145 lbs
5 Back Squats, 75% 1RM | 165 lbs
5 Back Squats, 85% 1RM | 11 reps, 185 lbs

Bulgarian Split Squat 5x20 : 2500 lbs | Rx'd
Sets
20 Bulgarian Split Squats | 25 lbs
20 Bulgarian Split Squats | 25 lbs
20 Bulgarian Split Squats | 25 lbs
20 Bulgarian Split Squats | 25 lbs
20 Bulgarian Split Squats | 25 lbs

GHD Hip Extensions : 3x15 : Completed | Rx'd
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

4 Round
20sec Calf Raises
10sec Hold Up
20sec Calf Raises
10sec Hold Up
30sec Recoveries
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

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