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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stryder

In the 7 days ending Jan 4, 2014:

activity # timemileskm+ft
  Weightlifting4 5:15:00
  Sport/Activities3 2:06:00
  Orienteering1 49:28 2.49(19:54) 4.0(12:22) 31210 /14c71%
  Total8 8:10:28 2.49 4.0 31210 /14c71%
averages - sleep:7.7 weight:207lbs

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Saturday Jan 4, 2014 #

11 AM

Weightlifting (Cin. Weightlifting Club) 1:00:00 [4]
slept:6.5 weight:207lbs shoes: Rogue .75

Jerk work (all overhead and de-loaded squats), basic pressing and stretching for warmup.
BHN Press:
3x5@40k
1x5@50k

BHN Press+Push Press (1+1):
50k 3x3

BHN Press+Push Press+Jerk:
50k 3x2

Jerk (off the Jerk blocks):
50k 3x3

Squats:
50k x5
70k x4
75k 3x5

Stopped early due to orienteering with Heidi
1 PM

Orienteering race (Harbin Park) 49:28 [4] *** 4.0 km (12:22 / km) +312ft 11:03 / km
spiked:10/14c slept:6.5 weight:207lbs shoes: Inov-8 Talon 212

Friday Jan 3, 2014 #

4 PM

Sport/Activities (Walk at home) 45:00 [2]
slept:6.5 weight:207lbs shoes: Inov-8 Roclite 286 GTX

4-5" of snow in the field and yard, difficult walking the first pass...Heidi was running which helped tramp the path down a bit. Went back to take some nice sunset pictures in the snow and corn

Thursday Jan 2, 2014 #

5 PM

Weightlifting (Cin. Weightlifting Club) 1:45:00 [4]
slept:6.5 weight:206lbs shoes: Rogue .75

General warm up: prowler, PVC stretching, 15k, 20k
Front squats:
20k x5
30k x4
50k x4 w/straps
70k 3x2

Fast elbows: a million reps...(30 min.), Chris finally added a ledge to hang my toes over. I never got to add weight today...:(

Low box jump (triple jump): 5x10 for hip explosion

Squats:
35k x5
50k x4
70k x3
100k 4x3

SnG pulls: 3x5@60k

Push press (in front):
30k x5
35k 3x5

Bent rows: 3x5@70k

Wednesday Jan 1, 2014 #

4 PM

Weightlifting (Clean technique) 45:00 [3]
slept:7.0 weight:206lbs shoes: Rogue .75

Tuesday Dec 31, 2013 #

11 AM

Sport/Activities (Walk at home/field) 45:00 [2]
slept:8.0 weight:207lbs shoes: Inov-8 Roclite 286 GTX

Monday Dec 30, 2013 #

5 PM

Weightlifting (Cin. Weightlifting Club) 1:45:00 [4]
slept:7.0 weight:208lbs shoes: Rogue .75

Snatch warmup w/Prowler walks, PVC stretching. 15k and 20k bar
High block snatch 3(1+1) OHS
30k x2
35k
40k
45k x5
50k

Squats:
40k
50k
80k 4x4

Triple C: 6x50k

BHN Push Press:
30k x5
55k 3x5
60k 3x5

Bent Rows: 70k 3x5

Sunday Dec 29, 2013 #

6 PM

Sport/Activities (Walk at home) 36:00 [2]
slept:6.0 weight:208lbs shoes: Inov-8 Roclite 286 GTX

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