Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jan 10, 2015:

activity	#	time	miles		km		+m
Walking	6	3:11:30	10.84	(17:40)	17.45	(10:58)	40
Strength	3	1:23:00
Massage	1	1:00:00
Jogging	3	55:49	6.21	(8:59)	10.0	(5:35)	100
Snowshoe	1	35:00	1.99	(17:36)	3.2	(10:56)	45
Stretching	4	34:00
Total	7	7:39:19	19.05		30.65		185
[1-5]	7	6:39:19

2:04

0:00

» now

Saturday Jan 10, 2015 #

Snowshoe 35:00 [2] 3.2 km (10:56 / km) +45m 10:13 / km

Low on energy/motivation, but needed fresh air. Relatively balmy at 16F

Friday Jan 9, 2015 #

Jogging (Treadmill) 21:31 4.0 km (5:23 / km) +40m 5:07 / km

FPV and continuing artic conditons warranted indoors effort.
Half mile warm up then 2 miles of 1 min on 7:30 pace(9x), 1 off jog (16:50)

Walking warm up/down 14:00 [1] 1.6 km (8:45 / km)

Overall 9800 paces and 7.6 k for the day. Bit tired now.

Stretching 11:00 [1]

Legs with roller and hip drills.

Thursday Jan 8, 2015 #

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

Easy day, ready for some interval type work tomorrow?

Strength 18:00 [2]

Got 3 or so inches of white fluffy stuff this afternoon.

Wednesday Jan 7, 2015 #

Walking 35:00 [1] 3.0 km (11:40 / km)

Without risk of frostbite

Jogging warm up/down (Treadmill) 11:24 [3] 2.0 km (5:42 / km) +20m 5:26 / km

Starting slow and ramping up.

Stretching 6:00 [1]

Legs with roller

Strength 45:00 [2]

First session back with trainer, focused on range of motion, posture, good form, isolating muscle groups and not placing undue strain on abs.
3x12-15 of:
Lower- deep squats and lat squats with TRX
Ham curls (70), quad curls (60)
Upper- rows (60), pull downs (60), presses (60), flys (50)
Core- hydrants, super mans, reverse crunches, upper crunches
Cool down- cats/cows, Childs pose
Solid but didn't overdo it.

Tuesday Jan 6, 2015 #

Walking 30:00 [1] 2.5 km (12:00 / km)

Amazing how far you can go inside. Checked out new addition with new office including a very cool 55" touch screen giant iPad

Jogging (Treadmill) 22:54 4.0 km (5:44 / km) +40m 5:27 / km

Brr outside, packed inside. Warm up 1 km then 6 x 1:30 work at 8:30 pace alternating with 1 min jog just to break things up. Extended range a tad and no adverse effects. Pulse peaking around 150 but starting to settle under load.

Stretching 12:00 [1]

Hip drills

Massage 1:00:00 [0]

Monthly tune up time again.

Monday Jan 5, 2015 #

Walking 35:00 [1] 3.0 km (11:40 / km)

All indoors. Just couldn't face another polar vortex day. Full day back at work went OK energy wise.

Stretching 5:00 [1]

Legs with roller.

Strength 20:00 [2]

Core, abs and arms. Sit ups (upper, lower and lateral), dead bug, planks (F,L,R) bridges, bis, tris, Delts, shoulder presses and push ups. Keeping core engaged without putting to much strain on abdominal scars. Beginning of 4th week post op.

Sunday Jan 4, 2015 #

Walking 27:30 [1] 2.85 km (9:39 / km) +40m 9:01 / km

Common sense prevailed. Slept in and took a walk in the woods. Some sun but windy and -1F, so cold cheeks.

Walking 23:00 [1] 2.0 km (11:30 / km)

Out and about. 8000 steps for the day.

« Earlier | Later »