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Attackpoint - performance and training tools for orienteering athletes

Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Soccer1 1:15:00 3.79(19:47) 6.1(12:18)
  Strength2 1:05:00 0.37 0.6
  Spin2 44:30 11.87(3:45) 19.1(2:20) 320
  Walking2 32:30 2.33(13:57) 3.75(8:40)
  Elliptical1 31:30 3.73(8:27) 6.0(5:15) 340
  Nordic walking1 31:00 2.3(13:29) 3.7(8:23) 35
  Jogging1 15:00 1.3(11:30) 2.1(7:09)
  Total6 4:54:30 25.69 41.35 695
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Thursday Jan 17 #

Spin 34:30 intensity: (25:00 @1) + (9:30 @2) 15.0 km (2:18 / km) +320m 2:05 / km
ahr:105

Warm up then hill routine - work output 120-130 watts (avg = 102)

Wednesday Jan 16 #

Strength 35:00 [1]

ABCs and dynamic stretching. 5x40m build ups.

WWO2 (Pull muscles, 30sec recovery)

SLRDL 16kg KB 2x3x12
Bird dog row 12kg KB 2x3x12

Reverse hyperextension (hold 1, down 3 sec) 3x15
Zottman Biceps curls std to pronated 12.5# 3x15

Abductor (machine) 85# 3x15
Advnaced Bird dog (squares) 2x3x10

Walking warm up/down (Skillmill) 16:30 [1] 2.0 km (8:15 / km)

z1 effort

Tuesday Jan 15 #

Jogging warm up/down (Skillmill) 15:00 [2] 2.1 km (7:09 / km)

Warm up then 6x30 sec strides (6:40 pace = 120m)

Strength 30:00 [2] 0.6 km (50:00 / km)

Dynamic stretching then:

WWO1 "Push" muscles day (30sec recovery within and between supersets)

Goblet squat 30# 3x12
DB incline bench press 2x20# 3x12

Leg press 110# 3x15
Planche Push ups 3x15

Face pull 17.5# 3x15
Prone Is and Ys 3x15

Walking 16:00 [1] 1.75 km (9:09 / km)

LT outing, very icy underfoot.

Monday Jan 14 #

Elliptical 31:30 intensity: (20:00 @1) + (11:30 @2) 6.0 km (5:15 / km) +340m 4:05 / km
ahr:102

Maintaining a good cadence.

Sunday Jan 13 #

Nordic walking (Bike path) 31:00 intensity: (16:00 @1) + (15:00 @2) 3.7 km (8:23 / km) +35m 8:00 / km
ahr:108

Bit stiff this am, so easy day.
Icy out so spikes and stocks; had to avoid the iced over XC trails.. Otherwise fair January morning.

Note

And into the recording studio- 3 new songs to lay down and now up to 11- enough for a small album maybe.

Saturday Jan 12 #

Spin warm up/down 10:00 [1] 4.1 km (2:26 / km)

Get the legs moving.

Soccer 1:15:00 intensity: (30:00 @1) + (30:00 @2) + (15:00 @3) 6.1 km (12:18 / km)
ahr:128

More 5 a side pick up soccer.

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