Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 14, 2014:

activity	#	time	miles		km		+m
Walking	6	2:56:00	10.69	(16:28)	17.2	(10:14)
Strength	4	1:49:00
Jogging	5	1:46:10	12.18	(8:43)	19.6	(5:25)	210
Spin	1	16:10	5.59	(2:53)	9.0	(1:48)
Running	1	13:31	1.86	(7:15)	3.0	(4:30)	45
Stretching	2	12:00
Drills	1	10:00
Total	7	7:22:51	30.32		48.8		255

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Tuesday Oct 14, 2014 #

Walking 31:00 [1] 3.2 km (9:41 / km)

Sunny Fall day with lots of color.

Jogging (Road) 24:23 4.8 km (5:05 / km) +35m 4:54 / km

Warm up mile easy, then 8x100 pick ups, then 2+ k steady

Drills 10:00 [1]

Hips and std routine

Monday Oct 13, 2014 #

Walking 27:00 [1] 2.8 km (9:39 / km)

Feels like rain, but will it?

Jogging warm up/down (Treadmill) 13:50 [2] 2.5 km (5:32 / km) +25m 5:16 / km

Gradual ramp up

Stretching 5:00 [1]

Legs with roller

Strength 17:00 [2]

Core, abs and hips

Sunday Oct 12, 2014 #

Walking 26:00 [1] 2.4 km (10:50 / km)

hat and gloves needed today

Jogging (road) 34:19 [2] 6.5 km (5:17 / km) +70m 5:01 / km

Mellow 4 miler around French Park

Saturday Oct 11, 2014 #

Event: MNOC William O'Brien State Park

Walking 32:00 [1] 2.8 km (11:26 / km)

Cool; and frosty

Note

After chores and dog walking (sole parent for 2 weeks!), no time left to drive to O meet.

Jogging warm up/down (xc trail) 16:33 [2] 2.8 km (5:55 / km) +50m 5:26 / km

Before after tempo

Running (xc trail) 13:31 [4] 3.0 km (4:30 / km) +45m 4:11 / km

Tempo effort trail run in French park. One significant hill.

Strength 15:00 [1]

Moving and leaf pick up.

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)

Jogging warm up/down (Treadmill) 17:05 [2] 3.0 km (5:42 / km) +30m 5:25 / km

Lossens up

Stretching 7:00 [1]

Legs and hips

Strength 1:00:00 [3]

Back to a routine.

Pistol Squats to Box 3 x 12
Lunge Jumps 3 x 8
Trunk Twist w/MB toss 3 x 10 ea

Battle Ropes 3 x 30 sec
Singles
Slams

Oblique Crunches 3 x 10
TRX Mountain Climbers 3 x 30 sec
Forced Pull ups 3x Fail+4

Kettle Swings 3 x 10
Kettle RDLs 3 x 10
SA Kettle Shoulder Press 3 x 10

Ab Crunch on Bench w/OH Bar (alt legs) 3 x 10
Bench Glute Bridges 3 x 10
Hip Circles 3 x 10 (all fours, front and back, then on back to open up adductors)

Thursday Oct 9, 2014 #

Walking 35:00 [1] 3.6 km (9:43 / km)
(rest day)

Cool but sunny day

Wednesday Oct 8, 2014 #

Walking 25:00 [1] 2.4 km (10:25 / km)

LT walk and tallk

Spin 16:10 [2] 9.0 km (1:48 / km)

Short and easy

Strength 17:00 [2]

Core, abs, hips easy session.

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