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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jun 6, 2020:

activity # timemileskm+m
  Strength6 2:45:00
  Spin3 50:00 15.53(3:13) 25.0(2:00)
  Trail running1 21:00 1.99(10:34) 3.2(6:34) 60
  Walking1 18:00 0.99(18:06) 1.6(11:15)
  Drills 1 10:00 0.81(12:23) 1.3(7:42)
  Total7 4:24:00 19.32 31.1 60

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Saturday Jun 6, 2020 #

Strength 20:00 [1]
(rest day)

misc. yard work

Friday Jun 5, 2020 #

Drills warm up/down 10:00 [1] 1.3 km (7:42 / km)

ABCS and warm up jog.

Strength 30:00 [2]

WWO3

BW dips 3x5
KB swing 25# 3x5

Standing OH press 2x20# 3x8
KB DL 50# 3x8

Bosu push up 3x12
Roman chair ext 3x12

Stir the pot ball 15sec 3x2 each direction
Stab ball bridge to leg curl 3x15

Strength 20:00 [1]

Lugging boxes for books - moving offices.

Thursday Jun 4, 2020 #

Strength 15:00 [1]

Misc. yard work

Spin (P) 20:00 intensity: (3:00 @1) + (7:00 @2) + (10:00 @3) 10.4 km (1:55 / km)
ahr:127

HIIT 3wu, 13x30 sec on 1:1 recovery, 1 cd; 191/159/74/50.

Wednesday Jun 3, 2020 #

Trail running (Small trail and terrain) 21:00 intensity: (5:00 @1) + (16:00 @2) 3.2 km (6:34 / km) +60m 6:00 / km

Cooler day and lower humidity, so quite nice in the woods.

Strength (P) 10:00 [1]

WWO2

Arms and shoulders

Tuesday Jun 2, 2020 #

Spin warm up/down (P) 10:00 [1] 4.8 km (2:05 / km)

Spin up 76/130/80/42.

Strength 30:00 [2]

WWO1

Slam ball over shoulder 20# 3x5
Box jump 30” 3x5

KB front squat 2x25# 3x8
Under table pull up 3x8

DB goblet stationary lunge 25# 2x3x12
One arm row 3x12

KB waiter carry 2x25# 2x3x30sec
Bent over row with ext. rotation 2x5# 3x15

Walking (small trail and terrain) 18:00 [1] 1.6 km (11:15 / km)

Fresh air but hot 90F day.

Monday Jun 1, 2020 #

Spin (P) 20:00 intensity: (6:00 @1) + (12:00 @2) + (2:00 @3) 9.8 km (2:02 / km)
ahr:118

Ride on the easy side with some cad and res pushes; 168/140/75/42.

Sunday May 31, 2020 #

Strength 40:00 [1]

Yard work.

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