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Attackpoint AR - performance and training tools for adventure athletes

Training Log: Tyrannosaurus

In the last 7 days:

activity # timemileskm+m
  Strength3 4:08:47
  Stretching2 2:23:38
  Running1 49:10 5.02(9:48) 8.08(6:05) 65
  Total6 7:21:35 5.02 8.08 65
  [1-5]6 4:50:26
«
2:47
0:00
FrSaSuMoTuWeTh

Wednesday Apr 17 #

7 PM

Strength 1:08:10 intensity: (5:53 @0) + (36:55 @1) + (19:43 @2) + (5:39 @3)
ahr:118 max:156

Warm up:
10x Side-lying open book (each side)
10x Single leg glute bridge (each side)
10x Alternating active straight leg raise (each side)
1 minute Plank
10x Push up to downward dog
10x Alternating lateral lunge (each side)
3x World's greatest stretch (each side)

90 seconds Band distraction - Lats (each side)

5x 5x Barbell - Standing shoulder press (45lbs, 50lbs, 55lbs, 55lbs, 55lbs)

4x
[10x Dumbbell - Bench press (25lbs)
[30sec Lateral plank (each side)

3x
[AMRAP Pull ups, green band assisted (11, 9, 9)
[20x Resistance band - Pull aparts (yellow band)
[12x Dumbbell - Single leg hip thrusts each side (25lbs)

Cool down:
20 seconds Neck stretch (each side)
30 seconds Crossbody stretch (each side)
30 seconds 90/90 Chest stretch (each side)
30 seconds Tricep stretch (each side)
30 seconds Child’s pose, lat stretch (each side)
12x Cat-cow
8x Side-lying open book (each side)

Tuesday Apr 16 #

6 PM

Running intervals 49:10 intensity: (3:02 @1) + (2:25 @2) + (38:10 @3) + (5:33 @4) 5.02 mi (9:48 / mi) +65m 9:25 / mi
ahr:148 max:171 shoes: Asics Gel-Excite 9 - white

5x 1 minute around Sugarhouse park. Goal was for more than that, but my late lunch/early dinner was too close beforehand, and my stomach said nope. Knees feeling a little achey at the end…
8 PM

Stretching (Yoga) 56:00 intensity: (39:51 @0) + (15:03 @1) + (1:06 @2)
ahr:91 max:123

Monday Apr 15 #

6 PM

Strength 1:40:54 intensity: (6:32 @0) + (54:59 @1) + (30:21 @2) + (7:29 @3) + (1:33 @4)
ahr:118 max:171

Warm up:
10x Side-lying open book (each side)
10x Single leg glute bridge (each side)
10x Alternating active straight leg raise (each side)
1 minute Plank
10x Push up to downward dog
10x Alternating lateral lunge (each side)
3x World's greatest stretch (each side)

90 seconds Band distraction - 1/2 Squat (each side)

5x 5x Barbell - Back squat (70lbs, 80lbs, 90lbs, 90lbs, 95lbs)

4x
[10x Landmine - Romanian deadlift (65lbs, 65lbs, 70lbs, 70lbs)
[10x Ab wheel rollout

3x
[8x Alternating Kettlebell - Gorilla row each side (26lbs, 35lbs, 35lbs)
[3x Medicine ball - Lunge matrix each side (20lbs)
[12x Back extension

Cool down:
10x Child’s pose to downward dog
30 seconds Pigeon pose stretch (each side)
10x Hamstring floss (each side)
10x Rocking adductor stretch (each side)

Sunday Apr 14 #

5 PM

Stretching (Yoga) 1:27:38 intensity: (1:26:47 @0) + (51 @1)
ahr:81 max:104

Weekend restore - so lovely!
7 PM

Strength 1:19:43 intensity: (12:06 @0) + (45:36 @1) + (20:09 @2) + (1:52 @3)
ahr:112 max:147

Warm up:
10x Side-lying open book (each side)
10x Single leg glute bridge (each side)
10x Alternating active straight leg raise (each side)
1 minute Plank
10x Push up to downward dog
10x Alternating lateral lunge (each side)
3x World's greatest stretch (each side)

90 seconds Band distraction - Lats (each side)

5x 7x Barbell - Standing shoulder press (45lbs)

4x
[10x Dumbbell - Bench press (20lbs, 20lbs, 20lbs, 25lbs)
[30sec Lateral plank (each side)

3x
[AMRAP Pull ups, red band assisted (7, 6, 6)
[20x Resistance band - Pull aparts (blue band)
[12x Dumbbell - Single leg hip thrusts each side (25lbs)

Cool down:
20 seconds Neck stretch (each side)
30 seconds Crossbody stretch (each side)
30 seconds 90/90 Chest stretch (each side)
30 seconds Tricep stretch (each side)
30 seconds Child’s pose, lat stretch (each side)
12x Cat-cow
8x Side-lying open book (each side)

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Training Targets

Jan 1 – Dec 31 (366d)
2024 goals - continue building momentum
Total [1-5]250:00:00
actual:72:41:3529%
projected:246:20:5598%
Hiking
+ Orienteering
+ Running 		500mi
actual:131.1mi26%
projected:444.1mi88%

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