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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Career Move

In the 7 days ending Jul 15, 2018:

activity # timemileskm+m
  Run t&f4 4:55:00 5.5 8.85
  S&C2 1:50:00
  Cross trainer 3 1:45:00
  Run2 35:00 2.0 3.22
  Yoga/Mobility1 15:00
  Total5 9:20:00 7.5 12.07

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Sunday Jul 15, 2018 #

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, 2018 #

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, 2018 #

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]

Thursday Jul 12, 2018 #

Run 20:00 [3] 2.0 mi (10:00 / mi)

Run t&f 1:00:00 [3] 1.5 mi (40:00 / mi)

400m Moyne - 1st

Wednesday Jul 11, 2018 #

Note
(rest day)

Tuesday Jul 10, 2018 #

Note
(rest day)

Monday Jul 9, 2018 #

Yoga/Mobility 15:00 [3]

S&C 35:00 [3]

Deadlifts 5@70 then 3*3@100kg
Squat jumps 3*4 w 10kg kb

Front squats 5@20 then 3*5 @45kg
Push ups 3*6 w 2+2sec pause
Chest support rows 3*10 w 2*16kg kb

Run t&f 50:00 [3]

Speed test w Nigel + Donagh 110m
Warm up
3*10m
4*20m

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