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Attackpoint - performance and training tools for orienteering athletes

Training Log: Bridge

In the last 7 days:

activity # timemileskm+m
  conditioning6 6:12:00
  orienteering1 1:00:00
  running1 35:00 2.85(12:17) 4.59(7:38)
  Total6 7:47:00 2.85 4.59
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Tuesday Mar 28 #

conditioning 1:00:00 [4]

5 min bike warmup

Chest Segment:
-Bench Press (2 x 20 @ 70 lbs)
-Incline DB Press (1 strip set of 50 starting @ 40 lbs)
-Cable Crossover (1 strip set of 50 starting @ 35 lbs)
-Push-ups (1 set of 100)

Back Segment:
-Pull-ups (1 set of 25)
-SUPERSET: Seated Cable Row & Lat Pulldown (3 x 10 @ 85-90 lbs)
-Hyperextensions (1 set to failure w/ 25 lb plate)

Abs (2 x 20):
-Med Ball Russian Twists @ 25 lbs
-Decline Crunch w/ 25 lb plate
-Leg Raises
-Ab Rollouts

Monday Mar 27 #

running 35:00 [1] 2.85 mi (12:17 / mi)
shoes: Saucony Freedom ISO

On the Woodway

5 min w/u @ 4 mph
5 x 2 min run/4 min walk (7 mph/4 mph)

conditioning 10:00 [4]

Quick pull-push circuit
5 x 30-20 push-ups/8-5 dead hang pull-ups
1 x 10 divebomber push-ups/3 corncob pull-ups
Very good form

Sunday Mar 26 #

Note
(rest day)

Saturday Mar 25 #

conditioning 1:05:00 [3]

Hour of moderate intensity spinning. Did this week's armchair the entire time.

Friday Mar 24 #

conditioning 30:00 [3]

Lift with the team in the morning. Not that hard, did stations like bench, deadlift, and squat.

conditioning 1:15:00 [4]

2000 meter warmup row in 9:20

Shoulders (all w/ 60 s rest):
-DB Shoulder Press (4 x 4-5 @ 35 lbs)
-Chin-ups (4 x 7-10)
-DB Lat Raise (4 x 10 @ 15 lbs)
-DB Arnold Press (4 x 10 @ 20 lbs)
-DB Shrug (4 x 8 @ 55 lbs)
-Seated DB Rear Delt Raise (4 x 8 @ 30 lbs) *need to up the weight for this next time

Ab Circuit (3x, no rest):
-20 decline crunches w/ 25 lb med ball
-10 Russian twists w/ 25 lb med ball
-2 min plank
-5 toes-to-bars

Thursday Mar 23 #

conditioning 1:12:00 [4]

Sufferfest bike workout, focusing on endurance. Four stages--a light tempo section, two race simulations with attacks, and an intense time trial.

Wednesday Mar 22 #

conditioning 1:00:00 [4]

2000 meter row in 9:07

Biceps and Triceps
-Standing Curls (1 x 15 w/u @ 15 lbs, 3 x 10 @ 20 lbs)
-Seated Curls (3 x 10 w/ 40 lb plate)
-Concentration Curls (2 x 12 @ 20 lbs)
-Wrist Curls (3 x 12 @ 20 lbs)
-Seated Triceps Extensions (1 x 15 w/u w/ 35 lb DB, 3 x 12 w/ 40 lb DB)
-Triceps kickbacks (3 x 12 @ 20 lbs)
-Dips (3 x 12)

End just for fun:
3 x 7 ring pull-ups
2 x (15 deep incline crunch w/ 25 lb plate, 5 toes-to-bars)

orienteering 1:00:00 [2]

Set a control with Andy at Camp Shea for the brigade land nav event. Snow was deep, so it took a lot longer than anticipated. Hopefully this won't aggravate my foot, it was feeling a bit funny after having to sprint to class the other day.

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