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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bob-F

In the 7 days ending Mar 12, 2011:

activity # timemileskm+m
  Strength2 1:25:00
  Walking2 1:15:00 4.7(15:57) 7.56(9:55)
  Running2 1:01:32 7.1(8:40) 11.43(5:23)
  Total4 3:41:32 11.8 18.99
averages - weight:80.5kg

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Friday Mar 11, 2011 #

Running 26:01 [4] 3.1 mi (8:24 / mi)
ahr:152 max:182

Wednesday Mar 9, 2011 #

Strength (Crossfit) 40:00 [3]
ahr:106 max:148 weight:80.5kg

3 rounds:
100 Jump rope cycles
15 squats
10 situps
5 pushups

1 rope climb

60 Jumping Muscle Ups

Finished with 100 sit ups for time (1:32)

Walking (Treadmill) 30:00 [2] 1.88 mi (15:57 / mi)
ahr:105 max:129

Tuesday Mar 8, 2011 #

Running 35:31 [3] 4.0 mi (8:53 / mi)
ahr:141 max:172 weight:80.6kg

Monday Mar 7, 2011 #

Strength (Crossfit) 45:00 [3]
ahr:88 max:157

400m warm up run, shoulder stretches

20 sit ups, 20 push ups, 20 squats

Power Cleans

75# x 3, 85# x 3, 95# x 3, 95# x 2

Three rounds of:
20 Burpees
20 Box step ups (24" box)

2 minutes rest between each round.

Walking (Treadmill) 45:00 [3] 2.82 mi (15:58 / mi)

Hill Program

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