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Attackpoint - performance and training tools for orienteering athletes

Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Walking6 2:10:00 7.89(16:28) 12.7(10:14)
  Strength1 1:05:00
  Running1 28:12 3.11(9:05) 5.0(5:38) 50
  Jogging2 21:10 2.24(9:28) 3.6(5:53)
  Drills 3 20:00 0.75 1.2
  Stretching2 10:00
  Track2 7:02 1.3(5:23) 2.1(3:21)
  Total6 4:41:24 15.29 24.6 50
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MoTuWeThFrSaSu

Saturday May 27 #

Jogging warm up/down 9:40 [2] 1.6 km (6:02 / km)

3 laps and 4x100m strides

Drills warm up/down 8:00 [2] 0.6 km (13:20 / km)

ABCs and dynamic stretching

Track intervals 5:23 intensity: (1:23 @3) + (4:00 @4) 1.5 km (3:35 / km)

Went with the flow and that was 5x300m at mile pace with 3 min walk recovery. Felt fluid and without strain: 65, 66, 66, 64, 62

Walking warm up/down 8:00 [1] 1.0 km (8:00 / km)

And a bit to cooldown

Walking 21:00 [1] 1.8 km (11:40 / km)

Pleasant day

Friday May 26 #

Note

Packing up my office today - 5 years this week in MN! Moving on to lead the charge for a spin-out Biotech Co and moving a mere few miles south in the next and final stage of an entrepreneurial Medical and Scientific career. As I look back on over 40 years in Healthcare, I feel lucky to a) have survived and thrived especially in the Corporate world and in a prior life in Academic Medicine, c) made some contribution to human health on a small and large scale, but also b) not to have succumbed to the vicissitudes of Exec. life as I often see around me sitting on airplanes vis a vis sub-optimal wellness. Trade offs for sure, however on balance fulfillment.

Walking 27:00 [1] 2.5 km (10:48 / km)

Next to last trek through the neighborhood wetlands, communing with nature is good for stress management!

Thursday May 25 #

Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)

Mile plus 4x100strides

Drills warm up/down 6:00 [2] 0.6 km (10:00 / km)

ABCs

Stretching 5:00 [1]

Dynamic

Track intervals 1:39 [3] 0.6 km (2:45 / km)

Legs tired from yesterday, so kept it low volume. 4 x 150m with relaxed / controlled effort focusing on form. 150m, 3 min walk recovery. Ran these into the wind and consistent 25, 25, 25, 24.

Walking warm up/down 6:00 [1] 0.8 km (7:30 / km)

Short cd

Wednesday May 24 #

Strength 1:05:00 [3]

Dynamic warm up with hip exercises and drills (ABCs, 4x wind sprints) then 5x12 sets of pairs (pushing the weight) and cool down:

Bicep curls and skull crusher triceps
Pikes and burpees
Lat delts and shoulder press
Squats and hamstring curls

Cats and cows
Childs
Ankle rotations
Vibra roller

Walking 20:00 [1] 1.8 km (11:07 / km)

Slo-go

Tuesday May 23 #

Drills warm up/down 6:00 [1]

ABCs

Running intervals (Treadmill) 28:12 [3] 5.0 km (5:38 / km) +50m 5:22 / km

1km warm up then 4x100, 4x150 and 4x200 at 9mph with equi-distance walk recovery, cool down.

Stretching 5:00 [1]

Legs with roller

Walking 15:00 [1] 1.6 km (9:22 / km)

Just plain old fresh air and nature

Monday May 22 #

Walking 33:00 [1] 3.2 km (10:19 / km)

Sunny but muggy. Detour to the running shoe store.

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