Attackpoint - performance and training tools for orienteering athletes

Training Log: sydsational

In the last 7 days:

activity

time

miles

Gymnastics

7:28:07

Crossfit

2:39:45

Yoga

2:00:00

Stretching

1:30:00

Running

1:17:28

7.87

(9:51)

12.67

(6:07)

107

Strength

50:00

Total

15:45:20

7.87

12.67

107

4:11

0:00

Tuesday Apr 23 #

6 AM

Crossfit 20:24 [3]
ahr:127 max:169

3 Rounds
10 Leg Swings ea/s/way
20 sec Lizard ea/s
15 Calf Raises
200m Jog increasing pace( 40-45seconds)

High Knees (10m)
Buttkicks (15m)

Crossfit 29:20 [3]
ahr:129 max:170

For Time
400m Run( see running log)

Rest 5:00

For Time
1k Row(5:10)

4 sets
12 Kb Deadbugs
10 Box Scap Pushups 2121
8 Petersen Stepups ea/s

Running 2:04 [3] 0.25 mi (8:16 / mi)

400 m Sprint

9 AM

Stretching 15:00 [3]

Running 13:12 [3] 1.32 mi (10:00 / mi) +29m 9:21 / mi
ahr:167 max:187

Knee was yelling at me during this so I cut it so short. I sprinted about 80% of this.

Monday Apr 22 #

9 AM

Stretching 20:00 [3]

10 AM

Strength (Core ) 15:00 [3]

Running 20:56 [5] 2.12 mi (9:52 / mi) +35m 9:23 / mi
ahr:171 max:185

This run hurt my tummy a bit. :(

12 PM

Yoga 1:00:00 [3]

4 PM

Gymnastics 1:01:02 [3]
ahr:120 max:150

Tumbling

7 PM

Gymnastics 51:37 [3]
ahr:113 max:135

Trampoline and Bars

Sunday Apr 21 #

8 AM

Note
(sick)

Planned for orienteering today. But I have a fever and finally caught a bad cold. Going to rest today. Long run tomorrow. Some old maps during the week possibly.

Saturday Apr 20 #

8 AM

Stretching 25:00 [3]

9 AM

Gymnastics 29:11 [3]
ahr:101 max:123

11 AM

Gymnastics 42:47 [3]
ahr:115 max:146

Gymnastics 1:01:05 [3]
ahr:106 max:133

5 PM

Gymnastics 1:33:45 [3]
ahr:104 max:147

Friday Apr 19 #

10 AM

Yoga 1:00:00 [3]

Finished the 911 Dispatcher Interview! (shoutout to orienteering for being helpful during the map section of the test) Yoga to relax while I wait for if I got the job or not!

12 PM

Strength (Core) 20:00 [3]

7 PM

Gymnastics 47:56 [3]
ahr:131 max:170

Back Walkover
Dive Forward Roll
25 Squats
50 Leg Lifts
Cartwheels
Roundoffs
(5) 20 second Bridges

11 PM

Strength (Core ) 15:00 [3]

Thursday Apr 18 #

6 AM

Crossfit 54:14 [3]
ahr:123 max:170

20 Kb Deadlifts
30 sec Hip Circles
20 Glute Bridges
30 sec Ankle Circles
20 Calf Raises
30 sec Knee Circles
10 Vertical Jumps

4x12- Barbell Row (45 then 55 for the last round)

5 Rounds of:
6 Hang Power Clean (55)
100ft Shuttle
16 Deadlifts (55)
100ft Shuttle

9 AM

Running 20:06 [3] 2.09 mi (9:37 / mi) +21m 9:19 / mi
ahr:169 max:187

Improvement from yesterday. Happy :)

4 PM

Gymnastics 1:00:44 [3]
ahr:111 max:150

9 PM

Note

Not running tomorrow because I’m testing to be a 911 dispatcher tomorrow then gymnastics private so tomorrow is a no running day! :)

Wednesday Apr 17 #

5 AM

Stretching 20:00 [3]

Crossfit 55:47 [3]
ahr:119 max:169

3 Rounds
10 Scap Pullups
20 sec Deadhang

3 Rounds
10 BW Goodmornings
20 sec Plank
4 Rounds:
8 Standing Pullups
+
10-15 sec Active Hang

3 Rounds
90 Cal Row
15 Db Push Press (20/15)
50 Singleunders

8 AM

Running 21:10 [3] 2.09 mi (10:08 / mi) +21m 9:49 / mi
ahr:164 max:180

Slowing running more as the days go on. Taking it slow and not sprinting a whole lot.

3 PM

Stretching 10:00 [3]

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