Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Jan 4, 2020:

activity	#	time	miles		km		+m
Strength	3	2:00:00	1.62	(1:14:17)	2.6	(46:09)
Walkajoggeroo	3	1:17:00	6.77	(11:22)	10.9	(7:04)	73
XC ski	2	1:15:30	8.26	(9:08)	13.3	(5:41)	190
Snowshoe	2	1:12:00	3.67	(19:38)	5.9	(12:12)	55
Walking	1	36:00	2.8	(12:52)	4.5	(8:00)	110
Drills	1	25:00	1.49	(16:46)	2.4	(10:25)
Total	7	6:45:30	24.61	(16:29)	39.6	(10:14)	428

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Saturday Jan 4, 2020 #

XC ski (Skate) 35:30 6.5 km (5:28 / km) +95m 5:05 / km
ahr:139

FRP all loops including Challenge Hill. Skate deck in good shape and nice sunny conditions. Free skate, V2 and V2a technique work thrown in.

Friday Jan 3, 2020 #

Walkajoggeroo warm up/down (Treadmill (P)) 15:00 [1] 2.0 km (7:30 / km)
ahr:111

Walk with drills to run/strides 4x30sec

Strength 1:00:00 [2] 1.2 km (50:00 / km)

WWO3 (wo A1)
30 sec between supersets

Box jump 30” 4x5
Ball slam 20# 4x5

KB squat 44# 4x8
Climb grip hoist (assist 80#) 4x8

Bird dog row DB 22.5# 4x12
DB reverse lunge offset 2x4x12

TRX Ab roll out 4x15
Resistance band face pull with ext rotation (green) 4x15

Floor bridges 2x20
Clams 2x2x20

Foam roller

Thursday Jan 2, 2020 #

Walkajoggeroo (Treadmill (P)) 30:00 4.3 km (6:59 / km) +43m 6:39 / km
ahr:126

5 wu, then 20 mins increasing speed intervals at 1:1 ending with 6x30 sec @9/10mph, 5cd.

XC ski (Classic) 40:00 6.8 km (5:53 / km) +95m 5:30 / km

Overcast and mild afternoon - decided to get out before the tracks got worn away - pretty rough shape by the most part except on the lesser used black-rated trails.

Wednesday Jan 1, 2020 #

Drills warm up/down 25:00 [1] 2.4 km (10:25 / km)

Walk, ABCs, dynamic stretching, 5x40m build ups then 4x30 sec sprints at 12mph on the tread.

Strength 30:00 [2] 0.8 km (37:30 / km)

WWO2 (30sec recovery between supersets)

Standing broad jump 3x5
Plyo push up (off bench) 3x5

Trap bar DL 105# 3x8
BB Standing shoulder press 20# 3x8

DB SA incline chest press 17.5# 2x3x12
DB SLRDL 2x17.5# 2x3x12

Star side plank 2x3x15sec
Glide disc supine leg curl 2x2x15

Snowshoe (Bushwhacking) 32:00 [1] 2.4 km (13:20 / km)

Mild sunny day.

Tuesday Dec 31, 2019 #

Walkajoggeroo warm up/down (Treadmill) 12:00 [1] 1.6 km (7:30 / km)
ahr:104

Easy wake up

Strength 30:00 [2] 0.6 km (50:00 / km)

WWO1

Box jump 30# 3x5
Ball slam 20# 3x5

Rock grip pull ups assist 80# 3x8
KB squats 1 sec pause 20kg 3x8

Back squats alt side 22.5# 2x3x12
Bird dog row 22.5# 2x3x12

TRX fallouts BW 3x12

Walkajoggeroo (Treadmill (P)) 20:00 3.0 km (6:40 / km) +30m 6:21 / km
ahr:121

4 warmup, 15min Intervals- decreasing length with increasing speed 90sec x3, 60sec x3, 30sec x3 with equal walk/jog recovery and extra 30sec speed at end of each interval. 1cd.

Monday Dec 30, 2019 #

Note

Back home late last night and beat the weather at both ends. Now snowing here.

Snowshoe warm up/down (Small trail and woods) 40:00 [1] 3.5 km (11:26 / km) +55m 10:36 / km
ahr:95

3-4” fresh new snow - so new tracks through the woods mostly.
Gear testing the various layers I’ll need for the frozen northlandz.

Sunday Dec 29, 2019 #

Walking (Treadmill (P)) 36:00 4.5 km (8:00 / km) +110m 7:08 / km
ahr:106

10 warm up drills, 20 hills and 5 cd.

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