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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
  Run t&f4 6:15:00 15.0 24.14
  Cross trainer 6 3:30:00
  S&C2 2:45:00
  Walk1 1:00:00
  Run1 15:00
  Total7 13:45:00 15.0 24.14
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3:35
0:00
FrSaSuMoTuWeTh

Thursday Jul 19 #

Run t&f (Track speed 1160m) 1:40:00 [3] 6.0 mi (16:40 / mi)

AM Track speed 1160m: 180m, 170m, 160m,150m, 140m, 130m,120m, 110m at 90-95%. Rest 4-6 minutes after each run. Not complete recovery. Anaerobic glycolytic

Wednesday Jul 18 #

Cross trainer 35:00 [3]

Tuesday Jul 17 #

Run t&f (Track acceleration 500m) 1:30:00 [3] 5.0 mi (18:00 / mi)

Warm up
6*20 4*25 4*30 4*40

S&C 1:30:00 [3]

One legged power jumps
Plyometrics

Deadlifts wu 5@40 + 5@90 then 4*3@125kg
Squat jumps 3*4 w 8kg kb

Front squats Wu 5@20kg, 5@ 40kg then 2*5@50kg + 2*5@45kg w 3sec pause
Press ups w 2*2sec pause 4*8

Split squats 2*8ea leg, 45kg back bar + 1*5
@45kg w 3sec pause
Chest support rows 3*10@ 17.5kg

Barbell hip thrusts 2*12@ 55kg
Plank 2*30sec moving 6kg kb

Cross trainer 35:00 [3]

Monday Jul 16 #

Walk 1:00:00 [3]

Cross trainer 35:00 [3]

Sunday Jul 15 #

Run t&f (Track endurance 2250) 1:35:00 [3]

Warm up
3*(3*250) 2'4' 80%, 85%, 90%

44.66, 46.94, 44.68 (45)
42.78, 44.67, 43.36 (43)
43.17, 44.31, 44.26 (41)

Cross trainer 35:00 [3]

Saturday Jul 14 #

Run t&f (Track acceleration 500m) 1:30:00 [3] 4.0 mi (22:30 / mi)

Warm up
4*20, 4*30, 3*40, 2*50, 4*20

Cross trainer 35:00 [3]

Friday Jul 13 #

Run 15:00 [3]

S&C 1:15:00 [3]

Split squat jumps 3*5 ea leg + same w trx
Med ball slams w rotation 3*8
Leg lowers 3*5 ea leg

Squat jumps 3*5 w 10kg kb
Spine stretches

Back squats wu 5@20kg + 5@40kg then 4*5 @63kg
Weighted chin ups 4*3 w 5kg

RDL wu 5@70kg then 3*7 @ 90kg
Weighted plank 3*30sec w 30kg
DB press 3*7 @ 17.5kg

Ghr 2*8 7.5kg db w back raised
Leg elevated side plank 3*30sec ea side
Birddog rows 2*12 @ 17.5kg

Cross trainer 35:00 [3]

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