Training Log Archive: jolieIn the 7 days ending Jan 26, 2019:
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Saturday Jan 26, 2019 #
Orienteering race 27:17 [3] 2.9 mi (9:24 / mi) +50m 8:56 / mi
COC Winter Leauge #6. I had a really good race and placed 1st!
Orienteering race (Extra Race) 1:28:18 [3] 4.1 mi (21:32 / mi) +100m 20:01 / mi
Decided to do a second course and I was tired from the first so I took this one easy. Had a bit of a mess up on control 5 but from this, I got to learn some more map symbols!
Friday Jan 25, 2019 #
Note
(rest day)
Thursday Jan 24, 2019 #
Cardio warm up/down (Rowing Machine) 22:49 [3] 2.5 mi (9:08 / mi)
Strength Training (legs) 45:00 [3]
4x14 Alternate Reverse Lunges
3x12 TRX Hamstring Curls
3x10 Box Jumps
4x10 Barbell glute bridge
3x8 Reverse hip ups
3x16 open leg walking lunges
2x6 Step up and knee drives
3x12 Romanian Deadlifts
3x10 Straight leg calf jumps
3x12 TRX Hamstring Curls
3x10 Box Jumps
4x10 Barbell glute bridge
3x8 Reverse hip ups
3x16 open leg walking lunges
2x6 Step up and knee drives
3x12 Romanian Deadlifts
3x10 Straight leg calf jumps
Wednesday Jan 23, 2019 #
Running warm up/down (Treadmill) 31:09 [3] 3.4 mi (9:10 / mi)
Plyometrics 1:05:00 [3]
3x8 Judo Roll with a jump
3x30s Box drill
3x10 kneeling jump squat
3x12 straight leg calf jumps
3x12 side jump squats
3x8 forward bound and run back
3x8 half kneeling side taps
3x6 plyo push-ups
3x16 banded samurai pulls
3x12 step up and knee drives
3x10 resistance band bounds
3x14 agility bounds
3x30s Box drill
3x10 kneeling jump squat
3x12 straight leg calf jumps
3x12 side jump squats
3x8 forward bound and run back
3x8 half kneeling side taps
3x6 plyo push-ups
3x16 banded samurai pulls
3x12 step up and knee drives
3x10 resistance band bounds
3x14 agility bounds
Tuesday Jan 22, 2019 #
Note
(rest day)
Monday Jan 21, 2019 #
Running warm up/down (Road) 12:33 [2] 1.5 mi (8:22 / mi) +20m 8:02 / mi
Cardio (Indoor Mini Trampoline) 1:00:00 [3]
Sunday Jan 20, 2019 #
Running warm up/down (Treadmill) 16:49 [3] 2.0 mi (8:24 / mi)
Strength Training (Legs) 55:00 [3]
5x8 Weighted front squats
3x12 TRX hamstring curls
3x10 Box Jumps
3x10 Weighted hip squats
4x12 Side steps with resistance band
3x16 Walking Lunges
3x12 Box steps to knee drive
3x12 Deadlift extensions
3x10 Straight legged calf jumps
5 minutes of stretching
3x12 TRX hamstring curls
3x10 Box Jumps
3x10 Weighted hip squats
4x12 Side steps with resistance band
3x16 Walking Lunges
3x12 Box steps to knee drive
3x12 Deadlift extensions
3x10 Straight legged calf jumps
5 minutes of stretching