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Attackpoint - performance and training tools for orienteering athletes

Training Log: Bridge

In the last 7 days:

activity # timemileskm+m
  orienteering3 10:45:00
  conditioning4 4:50:00
  running2 57:25 6.15(9:20) 9.9(5:48) 185
  Total6 16:32:25 6.15 9.9 185
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Wednesday Apr 26 #

conditioning 1:20:00 [4]

Warm-up

Legs/Back/Chest
-Leg Press (4 x 20/15/15/15 @ 230 lbs)
-Walking lunges (3 x 20 w/ 26 lb KBs)
-Adductor machine (3 x 20 @ 70 lbs)
-Abductor machine (3 x 20 @ 70 lbs)
-Hyperextensions (3 x 15 w/ 35 lb plate)
-Lat Pulldowns (3 x 12/10/8 @ 100/105/110 lbs)
-Seated Row (3 x 12/10/8 @ 85/90/100 lbs)
-Rear Delt Raise (3 x 12/10/8 @ 30 lbs)
-Smith machine bench press (3 x 12/10/8 @ 90 lbs)
-Incline DB Flye (3 x 12/10/8 @ 25/30/30 lbs)

running 32:15 [2] 3.05 mi (10:34 / mi) +150m 9:10 / mi
shoes: Salomon Speedcross

Ran easy at Harriman with Whitney. Did a bit of off-trail trekking.

Tuesday Apr 25 #

conditioning 45:00 [4]

31 min on elliptical consisting of w/u, 5 x 800 m hard w/ 400 m recoveries, and c/d.

15 min abs:
20 decline crunches w/ 20 lb med ball
5 toes-to-bars
15 med ball slams (20 lbs)
20 med ball russian twists
15 hanging leg raises

Monday Apr 24 #

conditioning 1:30:00 [4]

15 min warmup

Legs/Shoulders/Arms
-Smith Machine Squat (4 x 20/15/15/15 @ 90/120/120/120 lbs)
-Split Squat (3 x 20/15/15 w/ 35 lb KBs)
-Leg Extensions (3 x 20/15/15 @ 50 lbs)
-Seated Leg Curls (3 x 20/15/15 @ 30 lbs)
-DB Shoulder Press (3 x 12/10/8 @ 20/25/25 lbs)
-DB Lat Raises (3 x 12/10/8 @ 15 lbs)
-Barbell Curl (3 x 12/10/8 @ 40/50/50 lbs)
-Preacher Curl (3 x 12/10/8 @ 35 lbs)
-Skull Crushers (3 x 12/10/8 @ 40/50/50 lbs)
-Tricep Cable Pushdowns (3 x 12/10/8 @ 40/40/45 lbs)

Pull-ups to close

running 25:10 [2] 3.1 mi (8:07 / mi) +35m 7:51 / mi
shoes: Saucony Freedom ISO

25 min easy Lee Gate

Sunday Apr 23 #

orienteering 5:00:00 [2]

More assorted things for A meet. Set w/y epunches, ran to/from start to get duct tape, etc. More than 5 miles of jogging/walking today.

Saturday Apr 22 #

orienteering 5:00:00 [2]

Assorted things for Day 1. Epunch, checking things, etc.

Friday Apr 21 #

conditioning 1:15:00 [4]

Warm-up:
-Foam roller
-Child's pose (8 breaths)
-Hip flexor stretch (30 sec/side)
-Hip bridge (10x)
-Wall Slides (10x)
-Wall Ankle Mobilization (10x)
-Spider-man lunge w/ overhead reach (6/side)
-Turkish get-ups (3/side)

Full body lift:
1a. One-arm DB Row (w/u set, 2 x 10 @ 55 lbs)
1b. Bench press (w/u set, 2 x 10 @ 110 lbs)
2a. Incline push-ups (2 x 20)
2b. Pull-ups (2 x 10)
3a. Squats (2 x 10 @ 135 lbs)
3b. Standing calf raises (2 x 12 w/ 35 lb KBs)
4a. Deadlift (2 x 10 @ 135 lbs)
4b. Seated Calf Raises (2 x 12 w/ 35 lb KB)
5a. Standing BBell Curl (2 x 10 @ 55 lbs)
5b. Dips (2 x 12 w/ 35 lb plate)
6a. Hammer curls (2 x 10 @ 25 lbs)
6b. Triceps Kickbacks (2 x 10 @ 25 lbs)
7a. DB Press (2 x 10 @ 25 lbs)
7b. Upright Rows (2 x 10 w/ 56 lb KB)
8a. Hanging leg raise (2 x 15)
8b. Decline Crunch (2 x 15 w/ 15 lb med ball)

orienteering 45:00 [2]

Fixing the last of the bags

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