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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Snell

In the 7 days ending Mar 27, 2015:

activity # timemileskm+m
  Strengthening3 41:00
  Orienteering1 38:26 1.99(19:20) 3.2(12:01) 70
  Running2 28:34 4.3(6:39) 6.92(4:08) 25
  Yoga/Stretching1 25:00
  Weight Training1 15:00
  Track1 15:00
  Etc.1 5:00
  Total8 2:48:00 6.29 10.12 95

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SaSuMoTuWeThFr

Friday Mar 27, 2015 #

Event: Flying Pig XIX - U.S. Individual Champs - Sprint-Middle-Long
 
4 PM

Orienteering race (Team Trials) 38:26 [3] 3.2 km (12:01 / km) +70m 10:50 / km
shoes: Under Armour


Sprint - 7 Green J 10 F-21 - Splits

Thursday Mar 26, 2015 #

Note

Flight to Kentucky today.

Wednesday Mar 25, 2015 #

4 PM

Running 23:06 [4] 3.3 mi (7:00 / mi) +25m 6:50 / mi
shoes: Under Armour

Ran around the neighborhood with my niece. Steady pace, with 1 hard stride in the middle and a sprint back home at the end.
5 PM

Etc. warm up/down (Cool down) 5:00 [3]
shoes: Under Armour

Tuesday Mar 24, 2015 #

Note
(rest day)

Monday Mar 23, 2015 #

10 AM

Track warm up/down (Warm-up/Drills) 15:00 [3]
shoes: Nike

Weight Training intervals 5:00 [3]
shoes: Nike

3×10 lunges w/ 10 lb. weights.

Weight Training intervals 5:00 [4]
shoes: Nike

12, 10, 8 set squats with 45 lb. bar and 30 lbs. in weights.

Weight Training intervals 5:00 [5]
shoes: Nike

20 calf raises on machine, 200 lbs. in weights. 3×20 dips on weight bench with 10 lb. weight.
11 AM

Strengthening 8:00 [4]
shoes: Nike

3×20 Jump box drills. 2×20 Jump box drills with resistance bands.

Running intervals (Tempo) 5:28 [4] 1.0 mi (5:28 / mi)
shoes: Nike

First 800 m at 2:40, walk 100 m, second 800 m at 2:20.

Sunday Mar 22, 2015 #

6 PM

Strengthening (Leg Workout) 10:00 [4]

Squats (3×15)
Bridges (3×10) L,R,B
Leg lifts (3×25) L,R,B
Superman (2×10)

Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)
 

Note

It's easier to just abbreviate when typing the exercise. ALT- Alternating from left to right during the exercise. L- left, R- right, B- both (left & right leg, arm, or side at the same time), depending on the exercise.
6 PM

Yoga/Stretching warm up/down (Yoga & Stretching) 25:00 [4]

7 PM

Strengthening (Ab Workout) 23:00 [5]

3 sets of 20:
- Crunches, B
- Bicycles, ALT
- Russian Twists, ALT
- Shoulder Touches, ALT
- V-form, B

* :30 planks in between each exercise for 1st set, total of 2:30. 10 sit-ups in between each exercise for 2nd set, total of 50. :15 left/right side planks in between each exercise, total of 2:30.*

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