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Attackpoint AR - performance and training tools for adventure athletes

Training Log: Career Move

In the last 7 days:

activity # timemileskm+m
  Walk2 3:20:00
  Run t&f2 3:15:00 4.16 6.7
  S&C4 2:36:00
  Bike turbo1 30:00
  Yoga/Mobility1 20:00
  Total7 10:01:00 4.16 6.7
averages - rhr:42
«
3:10
0:00
MoTuWeThFrSaSu

Saturday Apr 21 #

Walk 1:40:00 [3]

Friday Apr 20 #

S&C (Nigel 66.1kg) 1:10:00 [3]
rhr:42

March/skip + w 5kg overhead
Sprints w sled pull 20kg
Jumps
Med ball

Box squats 40kg?
Standing rotations 8ea side

Rdls 3 x 8 @ 60kg
Lying DB press 3 x 6 @15kg, 17.5, 17.5

Chin ups 5,4,2,2
GHR 2 x 8 2nd set w 8kg in

Step ups 2 x 8 8kgea
STP Plank 2 x 8 both directions

Yoga/Mobility 20:00 [3]

Walk 1:40:00 [3]

Thursday Apr 19 #

Run t&f (T&F league Rd 1) 2:00:00 [5]

100m - 14.11
400m - 69.89
4 x 100m -

Wednesday Apr 18 #

Note
(rest day)

Tired and DOMS everywhere

Tuesday Apr 17 #

7 AM

S&C (Plank) 5:30 [3]

60 seconds plank climbs
30 seconds rest
50 seconds plank climbs
10 seconds plank hold
30 seconds rest
40 seconds plank climbs
20 seconds plank hold
30 seconds rest
30 seconds plank climbs
30 seconds plank hold
8 AM

Run t&f (Track acceleration) 1:15:00 [3] 6.7 km (11:12 / km)
ahr:125 max:160

Warm up
4 x 20m (falling starts)
4 x 30m 3pt starts
3 x 40m flying starts
2 x 50m flying starts
1 x 60m flying start.
Cool down
5 PM

S&C (Nigel Wk 17) 1:15:00 [3]

Warm up
Pistol squats 2 x 10
plyometrics
deadlifts @135kg, DL jumps @30kg, front squats @45kg + w 3sec pause @35kg, weighted press ups @6.25kg, rear elevated splits squats @20kg each hand + w 3sec pause @12kg, rows @20kg, hip thrusts @62.5kg and sliders.
Tired and not feeling too strong

Monday Apr 16 #

S&C (Plank) 5:30 [3]

15 seconds side plank on the right
15 seconds side plank on the left
15 seconds side plank on the right
15 seconds side plank on the left
Rest for 30 seconds
X 4

Bike turbo 30:00 [3]

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