Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jan 6, 2018:

activity	#	time	miles		km		+m
Snowshoe	4	1:46:30	6.52	(16:19)	10.5	(10:09)	225
Strength	1	1:05:00	0.99	(1:05:23)	1.6	(40:38)
Jogging	1	33:00	2.98	(11:04)	4.8	(6:52)	60
Walking	1	33:00	2.49	(13:17)	4.0	(8:15)	90
Total	7	3:57:30	12.99	(18:17)	20.9	(11:22)	375

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Saturday Jan 6, 2018 #

Snowshoe (Trails) 23:00 2.25 km (10:13 / km) +60m 9:01 / km
ahr:120

Relatively mild out at 8F

Friday Jan 5, 2018 #

Snowshoe 27:00 2.75 km (9:49 / km) +55m 8:56 / km
ahr:110

Early escape from work and a nice time in the woods.

Thursday Jan 4, 2018 #

Jogging (Treadmill) 33:00 4.8 km (6:52 / km) +60m 6:28 / km
ahr:124

8 wu then 12x(z1 1, z4 1,) 1 cd

Wednesday Jan 3, 2018 #

Strength 1:05:00 [3] 1.6 km (40:37 / km)

Warm up ABCs and dynamic stretching
Program: 4x6 sets alt pairs of exs
Deadlifts (bar +40), Yates
Wall ball (16) / lunge chop
Front squat (bar only) / Mountain climbers (30sec with foot to shoulder)
Shoulder press (2x20) / hanging leg raise

Foam roller

Tuesday Jan 2, 2018 #

Walking (Treadmill) 33:00 4.0 km (8:15 / km) +90m 7:25 / km
ahr:116

Warm up then 3x (z1 5, z2 2) and cd

Monday Jan 1, 2018 #

Snowshoe 24:00 [2] 2.5 km (9:36 / km) +45m 8:48 / km
ahr:115

Milder temps, nice and sunny out.

Sunday Dec 31, 2017 #

Note

Last of the steroids and Abs today. Might be heading in the right direction. Voice almost back but not quite.

And on a note (music) of self promotion, I used my downtime to start a website where I'll post some songs and poems I've written. Have two new songs to record. Check it out at your peril!

https://celticcobbers.com

C • couldn't find anything clic... 4

Snowshoe 32:30 [2] 3.0 km (10:50 / km) +65m 9:46 / km
ahr:118

Through the untracked woods today. Face mask needed at -13F. Nice and sunny though.

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