Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Nov 17, 2014:

activity	#	time	miles		km		+m
Strength	4	2:00:00
Walking	4	1:47:00	6.4	(16:43)	10.3	(10:23)
Snowshoe	2	1:00:40	3.57	(16:59)	5.75	(10:33)
Running	1	25:30	3.26	(7:49)	5.25	(4:51)	52
Stretching	3	21:00
Spin	1	17:30	6.21	(2:49)	10.0	(1:45)
Jogging	1	17:25	1.99	(8:46)	3.2	(5:27)	32
Total	6	6:09:05	21.44		34.5		84

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Monday Nov 17, 2014 #

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

Snowy trails and 12F brr.

Jogging warm up/down 17:25 [2] 3.2 km (5:27 / km) +32m 5:11 / km

Gradual ramp up

Strength 15:00 [2]

Core, abs and hips

Stretching 5:00 [1]

Legs with roller

Sunday Nov 16, 2014 #

Strength 25:00 [1]

Shovelling snow

Snowshoe 35:40 [2] 3.75 km (9:31 / km)

Went to check out the FP ski trails- starting to compact a base layer

Friday Nov 14, 2014 #

Event: QOC Long Day's Night

Walking 27:00 [1] 2.5 km (10:48 / km)

Back on the wetlands trail

Snowshoe 25:00 [1] 2.0 km (12:30 / km)

Out into French Park, wintry woods with Aussie nephew in tow, giving him the MN "backwoods" experience.

Thursday Nov 13, 2014 #

Walking 30:00 [1] 3.0 km (10:00 / km)

Balmy at 30F

Running (Treadmill) 25:30 5.25 km (4:51 / km) +52m 4:38 / km

Gradual warm up then strides interspersed with steady pace effort.

Stretching 6:00 [1]

Legs and hips

Back to midweek strength program.

Front Squats 3 x 12
Box Jumps 3 x 10
Lateral Sand Pulls 3x

Lunges with MB Twist 3x
Burpees 3 x 10
Stir the Pot 3x12 ea

Piston Drills 3 x 20s
Lunge Jumps 3 x 8 ea
Push-up with MB 3 x 10

Renegade Rows 3 x 10
Curl to Press 3 x 10
TRX rows 3 x 10

Forced Pull-Ups 3 x 5
Side Suitcases 3 x 10

Clams
Hydrants
Childs pose

Spin warm up/down 17:30 [2] 10.0 km (1:45 / km)

getting cranking

Stretching 10:00 [1]

Legs with roller

Tuesday Nov 11, 2014 #

Event: MNOC Lebanon Hills Veteran's Day Night-O

Strength 20:00 [2]

More snow shovelling