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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jan 20, 2019:

activity # timemileskm+m
  Running8 5:27:00 41.2(7:56) 66.3(4:56)
  Cross Trainer5 5:00:00
  Strength and Conditioning4 1:20:00
  Total13 11:47:00 41.2 66.3

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MoTuWeThFrSaSu

Sunday Jan 20, 2019 #

12 PM

Cross Trainer 40:00 [4]

30mins easy
then 4x10mins (1min off)

Cross Trainer 50:00 [2]

Strength and Conditioning 5:00 [1]

Hip flexors 3x10 7kg

Saturday Jan 19, 2019 #

8 AM

Running 40:00 [1] 7.0 km (5:43 / km)
shoes: Inov8 X-Talon 212 v3

Plean
Putting controls out. In a rush. Standard.
1 PM

Running 21:30 [1] 3.2 km (6:43 / km)
shoes: Inov8 X-Talon 212 v3

Collecting
6 PM

Running 23:02 [1] 5.24 km (4:24 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 20:00 [1]

Squats 3x10 50kg
3x 10 situps, 10 twisted situps, 10 pressups

Friday Jan 18, 2019 #

8 AM

Running 1:00:00 [2] 13.24 km (4:32 / km)
shoes: Asics Nimbus 18

8 PM

Cross Trainer 20:00 [4]

Cross Trainer 25:00 [1]

Thursday Jan 17, 2019 #

8 AM

Running 25:57 [1] 5.24 km (4:57 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 30:00 [1]

Half Squats 10x4sets 100kg
Step Ups 8x3sets 20kg
Deadlifts 10x3sets 30,30,35kg
Medicine Ball balancing (~5mins) + lunges onto bosu (~5mins)
1 PM

Running 42:26 [1] 8.65 km (4:54 / km)
shoes: Asics Nimbus 18

Wednesday Jan 16, 2019 #

8 AM

Running 1:00:02 [1] 12.71 km (4:43 / km)
shoes: Asics Nimbus 18

8 PM

Cross Trainer 30:00 [4]

10,8,6,4,2mins
1min off

Cross Trainer 30:00 [1]

Tuesday Jan 15, 2019 #

9 AM

Strength and Conditioning 25:00 [1]

Half Squats 10x4sets 90,90,100,100kg
Step Ups 8x3sets
Deadlifts 10x3sets 30,30,35kg
Medicine Ball balancing (~5mins) + lunges onto bosu (~5mins)

Cross Trainer 1:00:00 [1]

Monday Jan 14, 2019 #

9 AM

Running 54:03 [1] 11.02 km (4:54 / km)
shoes: Asics Nimbus 18

Chester
8 PM

Cross Trainer 25:00 [4]

5x5mins
1min off

Cross Trainer 20:00 [1]

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