Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hansolo

In the 7 days ending Nov 9, 2014:

	activity	#	time	miles		km		+m
	Strength & Conditioning	8	4:23:00	4.0		6.44		700
	Running	4	2:10:18	17.71	(7:21)	28.5	(4:34)	479
	Orienteering	1	1:00:00
	Cross Training	1	40:00
	Fundamentals in Personal Fitness Class	1	30:00
	Total	13	8:43:18	21.71		34.94		1179
averages - sleep:9

1:53

0:00

» now

Sunday Nov 9, 2014 #

Note
slept:9.0 (rest day)

a much needed day of rest

Saturday Nov 8, 2014 #

10 AM

Running (Easy Long Run) 50:00 [3] 6.53 mi (7:39 / mi) +200m 7:00 / mi
slept:9.0 shoes: Nike LunarEclipse2

REALLY sore from stair intervals and leg day yesterday. HOWEVER, I found it necessary to get some miles in before this upcoming ultra--if I didn't run I'd prolly feel even more sore (well maybe not, but that's what I think at least)

Strength & Conditioning (IOCT Training) 15:00 [3]

Ran through the IOCT once then worked on specific sections. Wrapped it up with 6 pull-ups

Friday Nov 7, 2014 #

1 PM

Strength & Conditioning (Lifting - Legs and Abs) 1:30:00 [5]

-Barbell Squat, Leg Press, Leg Extensions, Romanian Deadlift, Lying Leg Curls, Hanging Leg Raise (about 5 sets of 9-11 repetitions per exercise--with the final two sets having limited rest between)

Thursday Nov 6, 2014 #

4 PM

Strength & Conditioning intervals (Stairway Intervals) 40:00 [4] 4.0 mi (10:00 / mi) +700m 6:29 / mi
shoes: Salomon Men's Speedcross 3

-10 sets of (run up stairway to heaven, 100m sprint, 10 burpees, 50m lunges, run back to start)
-all muscles in legs have been worked!

5 PM

Strength & Conditioning (abs) 8:00 [4]

-nonstop ab workouts for 8 min. thank you josh allyn

Wednesday Nov 5, 2014 #

9 AM

Fundamentals in Personal Fitness Class 30:00 [3]

-stretching and form exercises (I'm rather sore from the past two days!)

4 PM

Cross Training (Biking/ArmChair) 40:00 [4]

Running 28:18 [3] 3.41 mi (8:18 / mi) +104m 7:35 / mi
shoes: Salomon Men's Speedcross 3

Post-bike jog with Dan O'Conor

5 PM

Strength & Conditioning (abs and pushups) 15:00 [4]

-1 set of jake's abs (6 consecutive ab exercises)
-pushup contest (about 3min of pushups)

Tuesday Nov 4, 2014 #

10 AM

Orienteering (Course Design) 1:00:00 [3]

1 PM

Strength & Conditioning (Lifting) 30:00 [4]

Biceps, Back, Abs

4 PM

Running warm up/down 10:00 [3] 1.3 mi (7:42 / mi) +100m 6:13 / mi

Monday Nov 3, 2014 #

3 PM

Strength & Conditioning (Lifting - Chest + Biceps) 55:00 [4]

-4 X 10 Barbell Bench Press (95lbs)
-3 X 10 Barbell Incline Press (105lbs)
-3 X 11 Incline Dumbbell Flyes (20lbs)
-3 X 11 Triceps Pushdown (42.5lbs)
-5 X 11 Lying Triceps Press (40lbs)

Short but solid chest workout with Jake!

4 PM

Running intervals 34:00 [4] 8.8 km (3:52 / km)
shoes: Salomon Men's Speedcross 3

4 X (1.1k at 80%, 1.1k jog)

Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi) +75m 6:29 / mi
shoes: Salomon Men's Speedcross 3

5 PM

Strength & Conditioning (Abs) 10:00 [4]

-1 min situps, 1 min flutter kicks, 1 min bicycles, 4 min planks, 1 min cadence scissors, 1 min Russian twists, 1 min leg lifts, 1 min leg touch extensions...if my memory serves
-kudos to Core Commander Josh Allyn for a "gut wrenching" ab sesh!

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