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Training Log: Nat and the Hat

In the last 7 days:

activity # timemileskm+m
  Personal Training3 3:00:00
  Running2 50:28 5.43(9:18) 8.74(5:47) 10
  Total5 3:50:28 5.43 8.74 10
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Wednesday Dec 2 #

4 PM

Personal Training (TPG) 1:00:00 [3]
shoes: New Balance Fresh Foam Tempo

w/u:
10 minutes spinning

w/o:
50 pull ups continuous with various breaks as needed
100 push ups continuous with various breaks as needed

5 minute EMOM of push ups and jump squats

That's a total of 130 push ups today...
6 PM

Running warm up/down 9:33 [1] 1.51 km (6:18 / km)
ahr:140 max:163

Running intervals 33:57 [3] 6.08 km (5:35 / km)
ahr:156 max:178 shoes: New Balance Summit Unknown

6 x 1km loop with map component along the 4H loop
7 PM

Running warm up/down 6:58 [1] 1.14 km (6:07 / km) +10m 5:52 / km

Monday Nov 30 #

4 PM

Personal Training (TPG) 1:00:00 [3]
shoes: New Balance Fresh Foam Tempo

w/u:
15 minutes spinning

w/o: slower paced LEG DAY
1. Trap bar deadlifts
135lbs x 6 reps
185lbs x 4 reps
205lbs x 4 reps
210lbs x 4 reps - NEW RECORD AND NEW GYM RECORD (female)!!
185lbs x 6 reps
165lbs x 6 reps
135lbs x 10 reps

2. 500s of wall sits broken up by choice, only 1min rest between sets. I did it in 4 sets:
200s
100s
130s
70s

3. Pull up tricks with different handle attachments hanging from the ceiling- like a rock climbing workout - super fun and challenging - probably did about 6 variations and 15 pull ups in total

Sunday Nov 29 #

12 PM

Personal Training (TPG) 1:00:00 [3]
shoes: New Balance Fresh Foam Tempo

w/u:
10 minutes spinning
5 mins of hell challenge- made it to 15 pull ups and 43 push ups today (last session was 11/40)

w/o:
Juice Monkey - ARMS
1. 3 x Supersets (bent over tripod dumbbell row + dumbbell chest press)
Set 1. 35lbs dumbbells in each hand, 12 reps rows each arm + 40lbs dumbbells in each hand, 4 reps chest press
Set 2. 35lbs dumbbells in each hand, 10 reps rows each arm + 35lbs dumbbells in each hand, 12 reps chest press
Set 3. 35lbs dumbbells in each hand, 8 reps rows each arm + 35lbs dumbbells in each hand, 10 reps chest press

2. 3 x Supersets (seated rows with machine and 65lbs + plate chest press trick with 5lbs)
Set 1. 12 reps rows/12 reps chest plate press
Set 2. 10 reps rows/10 reps chest plate press
Set 3. 8 reps rows/8 reps chest plate press

3. ISO's:
3 pull ups + ISO hold for 5s after 3rd pull up
3 pull ups + ISO hold for 10s after 3rd pull up
5 push ups + ISO hold for 10s after 5th push up
5 push ups + ISO hold for 30s after 5th push up

4. Shoulders/traps
T-raises/Flys x 3 sets w/ 10lbs and last set 8lbs dumbbells 10 reps each set

5. Biceps
60 reps alternating bicep curls with 8lbs dumbbells, working on form and flexing triceps at bottom



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