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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Apr 16, 2022:

activity # timemileskm+m
  Walking7 2:32:16 1127.23(8) 1814.1(5) 355
  Strength2 1:00:00
  Walkajoggeroo1 20:00 1.55(12:52) 2.5(8:00) 55
  Spin1 15:00 4.16(3:36) 6.7(2:14)
  Hiking1 15:00 1.06(14:12) 1.7(8:49) 100
  Total7 4:22:16 1134.0 1825.0 510

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Saturday Apr 16, 2022 #

Walking (Woods) 25:00 [1] 2.3 km (10:52 / km) +65m 9:31 / km

Cold and blustery again

Walking warm up/down (P tread) 15:00 intensity: (5:00 @1) + (5:00 @2) + (5:00 @3) 1.8 km (8:20 / km) +30m 7:42 / km

5 wu with drills, then 10 with speed pushes and hills; 201/203/8.9

Friday Apr 15, 2022 #

Walking warm up/down (P tread) 15:00 intensity: (10:00 @1) + (5:00 @2) 1.6 km (9:22 / km) +25m 8:42 / km
ahr:119

Gradual warm up; 167/119/5.0

Strength 30:00 [2]

WWO2

Warm up:

10 Booty band (red) walking side steps (10 steps each way)

10 Booty band monster walks (10 forward, 10 reverse)

20 Booty Band Body weight squats to bench

20 Standing Reverse Fly with figure-8 band or theraband


3 rounds of 2 min ON and 1 min ARC


Group A

10 DB Reverse lunges ea leg

15 DB Bicep Curl to overhead Press

20 TRX inverted Rows or Banded Rows

50 Jump rope


Active recovery alt bird dogs x20 and swimmers x20


Group B

10 Push ups

15 DB Tricep Kickbacks

15 DB RDLs

10 KB Goblet squat with Pulse

AR = bicycle crunches x20

Thursday Apr 14, 2022 #

Walking (Small trails) 16 [1] 1800.0 km ( / km) +35m / km

Cold windy unpleasant day

Walkajoggeroo (P tread) 20:00 intensity: (5:00 @1) + (3:00 @2) + (12:00 @3) 2.5 km (8:00 / km) +55m 7:12 / km

4 warm up then 8x1min jog/1min walk; 249/207/18.0

Wednesday Apr 13, 2022 #

Walking (Small trails) 23:00 [1] 2.0 km (11:30 / km) +55m 10:07 / km

Cold, blustery day.

Spin warm up/down (P ) 15:00 intensity: (5:00 @1) + (7:00 @2) + (3:00 @3) 6.7 km (2:14 / km)
ahr:122

5 warm up, then easy hills and sprints; 100/111/75/43/9.7

Tuesday Apr 12, 2022 #

Walking (Small trails) 18:00 [1] 1.6 km (11:15 / km) +35m 10:08 / km

Quick trek around

Hiking (P tread) 15:00 intensity: (9:00 @1) + (6:00 @2) 1.7 km (8:49 / km) +100m 6:49 / km
ahr:110

5 warm up then uphill hiking to 12%; 206/229/4.2

Monday Apr 11, 2022 #

Walking 31:00 [1] 2.7 km (11:29 / km) +65m 10:15 / km

Not too bad out

Strength 30:00 [1]

WWO1 ROM

Starting with a stability ball:

On back, feet supported, side to side
opposite knee tuck and resist

Medicine Ball Front to Back
MB side to side

Dead bugs with feet supported
SB Lat stretch and chest stretch

Lying on back, pull knee in and across body twist
Side lying chest opener

Childs pose to down dog X 3

Side lying clams (with or w/out band)
Glute bridge (optional squeeze)

Glute 90/90
Mermaid stretch

Rev wood chops
Bird dogs
Supermans
Swimmers

Sunday Apr 10, 2022 #

Walking 25:00 [1] 2.1 km (11:54 / km) +45m 10:45 / km
(rest day)

Short outing

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