Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 28 days ending Feb 28, 2018:

activity	#	time	miles		km		+m
XC ski	8	5:15:12	32.84	(9:36)	52.85	(5:58)	600
Strength	4	4:10:00	4.47	(55:53)	7.2	(34:43)
Snowshoe	9	3:47:00	13.3	(17:04)	21.4	(10:36)	450
Walking	5	2:17:15	9.63	(14:15)	15.5	(8:51)	220
Massage	1	1:00:00
Jogging	1	25:00	2.49	(10:04)	4.0	(6:15)
Total	27	16:54:27	62.73		100.95		1270
[1-5]	27	15:54:27

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Wednesday Feb 28, 2018 #

Strength 1:10:00 [3] 2.1 km (33:20 / km)

Dynamic stretching, ABCs and 2x40m build ups to warm up

Wall slides 2x10
TRX roll outs 2x10
Bodybar hip thrusters 2x15

Inclune chest press (30) 2x15
leg press single (25) 2x8 ea

OH tricep ext (22.5) 2x15
SL extensions 2x13

lat shoulder raise (10) 2x10
Suitcase squats (14kg) 2x10

Ski erg (1min on 45 sec rest) 200m per row.

Tuesday Feb 27, 2018 #

Snowshoe warm up/down 26:00 [1] 2.5 km (10:24 / km) +45m 9:32 / km
ahr:105

Leisurely outing at 43F, sunny and a lot of melt/puddles.

Monday Feb 26, 2018 #

XC ski (Classic) 31:02 5.4 km (5:45 / km) +50m 5:30 / km
ahr:130

LT outing. 38F and sunny- spring like conditions. Good drip with skins, glide was sucky- slapped some LF10 on.

Sunday Feb 25, 2018 #

XC ski (Classic) 51:10 9.0 km (5:41 / km) +105m 5:22 / km
ahr:130 max:171

Fresh groomed tracks already cut up but seemed to be faster than the skate deck.

Saturday Feb 24, 2018 #

Snowshoe 20:00 2.0 km (10:00 / km) +30m 9:18 / km
ahr:118

Beautiful snowy woods with snow falling.

Friday Feb 23, 2018 #

Massage 1:00:00 [0]

Monthly maintenance and no residual back issues.

Snowshoe 24:00 2.3 km (10:26 / km) +50m 9:25 / km
ahr:120

Another 4” of fresh snow.

Thursday Feb 22, 2018 #

Strength 1:05:00 [2] 2.0 km (32:30 / km)

ABCs, dynamic stretching and 2x40m easy build ups

Pelvic tilts 2x20
Deadbugs 2x30
Hip thrusters 2x20

Inclined DB press 2x15 (20#)
20" step ups 2x8 ea leg (2x20#)

Tricep pulldowns 2x15 (22.5#)
SLR on frame 2x13

Shoulder front raise 2x10 (10#)
KB squats 2x8 ea leg (12kg)

Ski erg 1 min in 45 sec off (180m)

Wednesday Feb 21, 2018 #

XC ski (Classic) 31:30 5.4 km (5:50 / km) +50m 5:35 / km
ahr:120

Fresh fast conditions and beautiful sunny day. Quick LT outing. Back held up well.

Tuesday Feb 20, 2018 #

Snowshoe 24:00 2.4 km (10:00 / km) +50m 9:03 / km
ahr:114

Lots of fresh white stuff to make new tracks in. Hopefully some skiing tomorrow.

Monday Feb 19, 2018 #

Snowshoe 27:00 2.5 km (10:48 / km) +60m 9:39 / km
ahr:112

Fresh snow to pretty things up.

Sunday Feb 18, 2018 #

Walking (Road) 24:45 3.2 km (7:44 / km) +40m 7:17 / km
ahr:134

Speed walk, no poles.

Saturday Feb 17, 2018 #

Walking warm up/down (Trails) 32:00 3.4 km (9:25 / km) +40m 8:53 / km
ahr:108

Watching the icy spots.

Friday Feb 16, 2018 #

Walking warm up/down (Trails) 25:00 2.6 km (9:37 / km) +60m 8:37 / km
ahr:120

Settling down.

Thursday Feb 15, 2018 #

Walking warm up/down (Trails) 27:00 2.8 km (9:39 / km) +40m 9:00 / km
ahr:125

Back therapy, keeping it warm and staying mobile.

Wednesday Feb 14, 2018 #

Strength 45:00 [3] 1.3 km (34:37 / km)

Cut session short when I tweaked my back on a deadlift (150#) on a momentary lapse of form as back rolled. Ouch!

Tuesday Feb 13, 2018 #

XC ski (Classic) 37:00 6.0 km (6:10 / km) +65m 5:51 / km
ahr:130

Sunny and warm at 28F.

Monday Feb 12, 2018 #

Walking (Trails) 28:30 3.5 km (8:09 / km) +40m 7:42 / km
ahr:120

Recovery Day, speed walk.

Sunday Feb 11, 2018 #

XC ski (Classic) 50:30 8.5 km (5:56 / km) +105m 5:36 / km
ahr:121 max:161

Sunny not too bad at 14F. Tracks getting a bit cut up.

Saturday Feb 10, 2018 #

Snowshoe 22:00 2.0 km (11:00 / km) +50m 9:47 / km
ahr:118

Quiet day, a bit of fresh air.

Friday Feb 9, 2018 #

XC ski (Classic) 31:00 5.0 km (6:12 / km) +50m 5:54 / km
ahr:120

Track grooming still pretty good.

Thursday Feb 8, 2018 #

Snowshoe warm up/down (Woods) 27:00 2.6 km (10:23 / km) +50m 9:28 / km
ahr:109

Recovery z1 effort. Not too cold out.

Wednesday Feb 7, 2018 #

Strength 1:10:00 [3] 1.8 km (38:53 / km)

Warm up: ABCs, dynamic stretching and 2 40m build ups

Program
4x6 DL bar (135#)
2x20 High row cable (50#)
4x12 steps ups 2x14kg KB 18"
Chest press 4x6 (2x40#)
Hamstring march 4x12 (2x 25#)
Lat pulldown 2x20 (55#)
10 mins conditioning 30 sec on 30 sec rest alt KB swings (16kg) with L sit on box

Tuesday Feb 6, 2018 #

Jogging intervals (Indoor gym) 25:00 4.0 km (6:15 / km)
ahr:134 max:164

10 mins warm up then 5x1 hard with 1 min walk recovery then 2x80m build ups. 4 mins cool down

Monday Feb 5, 2018 #

XC ski (Classic) 35:00 5.75 km (6:05 / km) +70m 5:44 / km

Sunny and balmy 14F. Trail grooming at French is excellent.

Sunday Feb 4, 2018 #

XC ski (Classic) 48:00 7.8 km (6:09 / km) +105m 5:46 / km
ahr:118

Fresh grooming and classic tracks at French. First time skiing since Jan 2014 (for a variety of reasons). Cold at 0F, but had the right clothes on (2 layers of everything) so neither sweaty nor cold. Mellow ski for the most part, but found my ski legs are still pretty good.

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