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Attackpoint AR - performance and training tools for adventure athletes

Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Strength4 2:00:00
  Spin4 1:10:00 21.38(3:16) 34.4(2:02)
  Walking2 50:00 3.11(16:06) 5.0(10:00) 45
  Trail running2 27:00 2.49(10:52) 4.0(6:45) 115
  Drills 1 10:00 0.62(16:06) 1.0(10:00)
  Total7 4:37:00 27.59 44.4 160
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TuWeThFrSaSuMo

Monday Jun 1 #

Spin (P) 20:00 intensity: (6:00 @1) + (12:00 @2) + (2:00 @3) 9.8 km (2:02 / km)
ahr:118

Ride on the easy side with some cad and res pushes; 168/140/75/42.

Sunday May 31 #

Strength 40:00 [1]

Yard work.

Saturday May 30 #

Walking 25:00 [1] 2.8 km (8:56 / km) +45m 8:16 / km
(rest day)

Woodland walk

Friday May 29 #

Spin warm up/down (P) 10:00 [1] 4.9 km (2:02 / km)

Spin up; 66/130/93/36.

Strength (P) 20:00 [2]

WWO3
BW Ex. 3 sets walking squats, lateral squats, lunges, dead bugs, push ups.
3 Min AMRAP = 2 rounds 20 Jumping jacks, 15 squats,10x2 lunges, 5 burpees

Trail running warm up/down (Small trail) 10:00 [2] 1.6 km (6:15 / km) +50m 5:24 / km

Short outing.

Thursday May 28 #

Spin (P) 30:00 intensity: (18:00 @1) + (12:00 @2) 14.8 km (2:02 / km)
ahr:115

Lackadaisical HIIT ride; 251/140/72/48

Wednesday May 27 #

Drills warm up/down 10:00 [1] 1.0 km (10:00 / km)

ABCs

Strength 30:00 [2]

WWO2

Slam ball over shoulder 20# 3x5
Box jump 30” 3x5

KB front squat 2x25# 3x8
Under table pull up 3x8

DB goblet stationary lunge 25# 2x3x12
One arm row 3x12

KB waiter carry 2x25# 2x3x30sec
Bent over row with ext. rotation 2x5# 3x15

Walking 25:00 [1] 2.2 km (11:22 / km)

In the woods, warmish day.

Tuesday May 26 #

Spin warm up/down 10:00 [1] 4.9 km (2:02 / km)
ahr:110

Low impact wu; 82/136/82/43

Strength 30:00 [2]

WWO1

BW dips 3x5
KB swing 25# 3x5

Standing OH press 2x20# 3x8
KB DL 50# 3x8

Bosu push up 3x12
Roman chair ext 3x12

Stir the pot ball 15sec 3x2 each direction
Stab ball bridge to leg curl 3x15

Trail running (XC and small trail) 17:00 [2] 2.4 km (7:05 / km) +65m 6:14 / km

Muggy but OK temp in the woods

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