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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hansolo

In the 7 days ending Nov 2, 2014:

activity # timemileskm+m
  Strength & Conditioning5 3:04:30 4.0 6.44 100
  Running3 2:35:48 15.32(10:10) 24.66(6:19) 751
  Orienteering3 2:21:33 11.47(12:20) 18.46(7:40) 34313c
  Fundamentals in Personal Fitness Class1 30:00
  Total12 8:31:51 30.79 49.55 119413c
averages - sleep:6

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MoTuWeThFrSaSu

Sunday Nov 2, 2014 #

9 AM

Running 45:48 [3] 5.76 mi (7:57 / mi) +276m 6:55 / mi
shoes: Salomon Men's Speedcross 3

Beautiful windy MP trail run, felt very good!

Saturday Nov 1, 2014 #

5 PM

Strength & Conditioning (Core) 30:00 [3] 2.0 mi (15:00 / mi) +100m 12:59 / mi

Gym was closed after gym so I didn't get to run today. Feelin the mood difference already, so I'll try to run tomorrow. It just got REALLY cold here and my parents are up visiting so I got stuff goin on.

I made due with it all:
-walked up to Michie and back, a lot of stairs today (at stadium and dorms)
-15 alternative grip pull ups, 10 leg tucks, 8 combos
-6min abs: 1min flutter, 1min 6inch, rest, 1min penguins, 1min bicycle, rest, 1min crunches, 1min leg pulls
-10 min weight hold while leaning legs up against wall (to get out lactate acid)
-10 min leg stretches

Friday Oct 31, 2014 #

3 PM

Strength & Conditioning (Lifting) 1:10:00 [4]
shoes: Nike LunarEclipse2

-4.5 X15 Barbell Squat
-3 X15 Leg Press
-3 X 15 leg extensions
-4 X12 Romanian Deadlifts
-3 X15 Lying Leg Curls
-3 X30 Crunches (20sec rest between)

Thursday Oct 30, 2014 #

2 PM

Strength & Conditioning (Lifting) 59:30 [4]

-4 X15 Dumbbell Shoulder Press
-3 X15 Side Lateral Raise
-3 X15 Front Cable Raise
-4 X15 Cable Rear Delt Fly
-4 X15 Dumbbell Shrug
-4 X25 Seated Calf Raise
-4 X20 Calf Press on Leg Press Machine
4 PM

Running (Hills) 1:20:00 [4] 5.74 mi (13:56 / mi) +235m 12:22 / mi
shoes: Salomon Men's Speedcross 3

Run, hill sprints, abs/stretching, long cool down. Great practice!

Wednesday Oct 29, 2014 #

6 AM

Strength & Conditioning (APFT) 15:00 [4] 2.0 mi (7:30 / mi)
shoes: Nike LunarEclipse2

76 pushups, 77 situps*, 11:36 2mile

*missed max by one (Zach, why do we have to be so similar?!)

So, apparently the last situp didn't count because my back didn't fully touch the ground after coming up.. Oh well, I'll happily trade an A in the APFT for my o-course times this season! Plus, it's GAINS SEASON now!
4 PM

Orienteering (Zombie-O) 1:30:00 [3] *** 5.17 mi (17:25 / mi) +193m 15:36 / mi
3c shoes: Salomon Men's Speedcross 3

Course setting, running, and hiking... Awesome zombie-o, minus the freezing rain!

Tuesday Oct 28, 2014 #

9 AM

Fundamentals in Personal Fitness Class (Power/Mobility Tests) 30:00 [3]
shoes: Nike LunarEclipse2

-20lb weight throw
-long jump, 5 bound long jump test
-obstacle course (sprinting, pushups, carrying weight, bear crawls, medicine ball twists, etc.)
4 PM

Orienteering 31:33 [3] *** 3.3 mi (9:34 / mi) +50m 9:08 / mi
10c shoes: Salomon Men's Speedcross 3

Nice lil course on the ski slope area. Took it easy due to APFT. Good terrain practice tho!
5 PM

Running warm up/down 30:00 [3] 3.82 mi (7:51 / mi) +240m 6:34 / mi
slept:6.0 shoes: Salomon Men's Speedcross 3

Monday Oct 27, 2014 #

4 PM

Orienteering (Course Setting w/ run) 20:00 [3] 3.0 mi (6:40 / mi) +100m 6:02 / mi
shoes: Nike LunarEclipse2

Today was taken easy to both recover from race and prep for Wednesday morning's APFT!!!
6 PM

Strength & Conditioning (Core) 10:00 [3]

-2min 78 pushups, 1min rest, 32 pushups in 1min34sec
-1min10sec flutter kicks, 20sec rest, 1min bicycle

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