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Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Strength2 2:10:00 1.99(1:05:23) 3.2(40:38)
  Walking4 1:24:30 4.97(17:00) 8.0(10:34) 10
  Jogging2 47:10 4.23(11:10) 6.8(6:56) 77
  MTB1 37:12 8.39(4:26) 13.5(2:45) 105
  Spin1 31:00 7.95(3:54) 12.8(2:25) 390
  Elliptical1 20:28 2.49(8:14) 4.0(5:07)
  Stretching2 15:00
  Drills 2 12:00
  Total7 6:17:20 30.01 48.3 582
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Thursday Jul 20 #

Strength 1:05:00 [3] 1.6 km (40:37 / km)

ABCs and 2x build up sprints

3x8 sets as follows:
Hams
Calf raises
Reverse lunges with weights
Triceps dips
Assisted pull ups
Push ups
Pull downs
Planks 2x1m with lateral leg extension
Glut bridges ea leg

Piri stretch
Hip circles
Yates rotation
Vibra roller

Wednesday Jul 19 #

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

3 laps of pond

Jogging (Treadmill) 20:00 [2] 3.2 km (6:15 / km) +32m 5:57 / km

Alt 1 min jog @ 6.7mph, 1 min walk. Not particularly enjoying running these days, however L ham seems fine and L hip starting to loosen up. Just the unfamiliar pounding I guess.

Tuesday Jul 18 #

Stretching 7:00 [1]

Static and dynamic

Drills warm up/down 6:00 [1]

ABCs

Spin 31:00 [2] 12.8 km (2:25 / km) +390m 2:06 / km

Paris to Reims; cadence 100

Monday Jul 17 #

Elliptical (Zero runner) 20:28 intensity: (10:00 @2) + (10:28 @3) 4.0 km (5:07 / km)
ahr:120

Cadence 110, stride 48, gradual ramp

Walking 33:30 [1] 3.2 km (10:28 / km) +10m 10:18 / km

Muggy LT, exploring new environs out to MRT.

Drills warm up/down 6:00 [1]

ABCs

Stretching 8:00 [1]

Static and dynamic

Sunday Jul 16 #

Walking 18:00 [1] 1.6 km (11:15 / km)

Another muggy but cooler day

MTB 37:12 intensity: (16:00 @2) + (17:12 @3) + (4:00 @4) 13.5 km (2:45 / km) +105m 2:39 / km

Round the lake, more ripped up cycle path to navigate in French Park

Saturday Jul 15 #

Walking 18:00 [1] 1.6 km (11:15 / km)

Quick outing

Jogging (XC trails) 27:10 intensity: (13:30 @1) + (13:40 @2) 3.6 km (7:33 / km) +45m 7:06 / km

Alt walk/ jog with 1-3 mins jog and 1 min walk

Friday Jul 14 #

Strength 1:05:00 [3] 1.6 km (40:37 / km)

ABC's then 5x8 reps of arms/shoulders and core at slow cadence:
Pull downs
Triceps push ups
Kettle bell press
Ext arm pulldowns
Push ups
Calf raises 5x15
Planks 2x 1min
Bicycles x15 ea side

Piri stretch
Cats and cows
Leg raises
Ankles
Hurdlers

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