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Attackpoint - performance and training tools for orienteering athletes

Training Log: zach.schroeder

In the last 7 days:

activity # timemileskm+ft
  Cross Training6 6:11:39 4.45 7.16
  Running3 1:55:05 16.02(7:11) 25.78(4:28)
  Lift1 43:27
  Bike1 30:00 6.0(5:00) 9.66(3:06)
  Total7 9:20:11 26.47 42.6
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TuWeThFrSaSuMo

Monday Apr 24 #

Running 48:15 [3] 6.65 mi (7:15 / mi)

Cross Training 1:20:24 [3]

warm up walk on the curve

warm up:
8 walking lunges
8 pu
8 su

6 rounds:
8 walking overhead KB lunges
5 KB floor press @53lbs each

5 rounds for time:
8 16kg
8 clapping pu

20min grind:
6X 80lb sandbag get ups
6X keg lifts 100lb sandbag
6X sandbag toss and chase

finish with cleans
pull ups

Sunday Apr 23 #

Running 24:40 [3] 3.37 mi (7:19 / mi)

Bike 30:00 [3] 6.0 mi (5:00 / mi)

bike ride around town

Saturday Apr 22 #

Cross Training 1:15:19 [3] 0.5 mi (2:30:34 / mi)

warm up jog on curve .5mi

8 rounds:
increasing weight front squats
pistols in-between

8 rounds:
increasing weight push press

jog on curve

15min AMRAP:
30yrd overhead lunges w/95lb
8 pull ups
8 each arm sg arm DB snatch
10 toes to bar
80yrd farmers carry

Friday Apr 21 #

Running 42:10 [3] 6.0 mi (7:02 / mi)

Cross Training 10:00 [3] 0.25 mi (40:02 / mi)

warm up/cool down

Thursday Apr 20 #

Cross Training 40:44 [3]

50 jumping pull ups
50 24" box jumps
50 KB swings 53lb
50 knees to elbows
50 walking lunges
50 strict press 45lb
50 back extensions
50 wall balls
50 burpees

cool down

Cross Training 1:07:13 [3] 2.2 mi (30:33 / mi)

warm up bike

warm up (4 rounds):
5 squats
5 standing lunges
.05mi run

4 rounds:
400m sprint on the curve
2min rest

2 rounds:
800m sprint on the curve
3min rest

5 rounds:
increasing weight bench

7 rounds:
increasing weight power clean to 200lbs

Wednesday Apr 19 #

Cross Training 45:12 [3] 1.5 mi (30:08 / mi)

Warm up

2 sets ab circuit

2 rounds:
.5mi tempo speed

2 rounds ab circuit

1 round:
.5mi tempo spreed

cool down

Tuesday Apr 18 #

Cross Training 52:47 [3]

Warm Up:
1km ski erg

8 rounds:
10 med ball squats
10 sit ups

10 rounds:
100m row sprints

cool down walk

Lift 43:27 [3]

warm up bike

warm up clean and jerk

40 135lb clean and jerk

increasing heavy to 175lb

pull ups

cool down bike 10min

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