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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Apr 13:

activity # timemileskm+m
  Strength4 1:45:00 1.37 2.2
  Drills 2 38:00 2.55(14:55) 4.1(9:16)
  Elliptical1 31:30 3.88(8:07) 6.25(5:02) 240
  Jogging2 29:30 2.73(10:47) 4.4(6:42) 20
  Nordic walking1 26:35 2.11(12:35) 3.4(7:49) 40
  Orienteering1 18:03 1.65(10:58) 2.65(6:49) 4512 /12c100%
  Walking1 11:00 0.81(13:37) 1.3(8:28) 13
  Total6 4:19:38 15.1 24.3 35812 /12c100%
averages - weight:62.8kg

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SuMoTuWeThFrSa

Saturday Apr 13 #

Nordic walking (Bike path) 26:35 intensity: (10:00 @1) + (10:00 @2) + (6:35 @3) 3.4 km (7:49 / km) +40m 7:23 / km
ahr:135 weight:62.6kg

40F and snow melting.

Strength 15:00 [1]

Snow shoveling (wet heavy with chunks) - enough! Going down under for some warmer Autumn weather.

Friday Apr 12 #

Drills 20:00 [2] 2.5 km (8:00 / km)

ABCs, dynamic stretching and walk to jog to strides 6x15 sec at 5m/m with 45 sec recovery.

Strength 30:00 [2] 0.8 km (37:30 / km)
ahr:106

WWO3

One arm row 27.5# 2x3x12
Single leg bridge 2x3x12
Bar bell curl 25# 3x12

Close grip pulldown 60# 3x12
KB swing 14kg 3x12
Face pull 15# 3x12

1/2 kneeling Pallof press 17.5# 2x3x12

Thursday Apr 11 #

Note
(rest day)

Major work deadline and then gig night, so took a rest day. Good timing given the weather here - snow, wintry mix then rain.

Wednesday Apr 10 #

Drills 18:00 [1] 1.6 km (11:15 / km)

Fast walk to loosen up.then dynamic stretching, ABCs and 6-7 x40m buildups (I lost count!)

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

WWO2

Med ball sale 20# 3x10
Wall toss 14# 3x10
Lat band walk (blue) 2x3x10

Front felt. raise 2x10# 3x10
Rev lunge to balance (same side load)25# 3x10
Db supine tri ext 15# 3x10

Tuesday Apr 9 #

Jogging warm up/down (skill mill) 16:30 intensity: (10:00 @1) + (6:30 @2) 2.4 km (6:52 / km)

Walk to jog then 6x45sec strides with 1:15 recovery.

Strength 30:00 [1] 0.8 km (37:30 / km)

WWO1

Landmine press 44# 2x3x8
Box squat 95# 3x8
lat. raise 2x7.5# 3x8

Underhand row 65# 3x8
Hip raise to ball curl 3x8
reverse fly 2x5# 3x8

Body saw 3x8

Note

Treated myself to some new shoes for upcoming trip down under:
For campus sprints (dry pavement/grass) NB 1500 v5 racing flats
For bush O, middle and long, Inov-8 x-talon 212

Walking 11:00 [2] 1.3 km (8:28 / km) +13m 8:04 / km
ahr:127

Quick fresh air outing.

Monday Apr 8 #

Elliptical 31:30 intensity: (20:00 @1) + (11:30 @2) 6.25 km (5:02 / km) +240m 4:14 / km
ahr:103

Kept the cadence high with mod "grade" (resistance)

Note
weight:62.9kg

From Friday- weight stable, PBF = 11.1%, SMM = 70.5#
Encouraging trend based on a macro 40/30/30 diet, even though I find it difficult to get protein in and don't prefer red meat as a source.

Sunday Apr 7 #

Jogging warm up/down 13:00 [1] 2.0 km (6:30 / km) +20m 6:11 / km

Feeling better so an outing before the rain.
To and from the Park

Orienteering (Orange) 18:03 intensity: (5:00 @2) + (10:00 @3) + (3:03 @4) *** 2.65 km (6:49 / km) +45m 6:17 / km
ahr:145 spiked:12/12c

At FP, ran a course from 2018 that I didn't get to. Know this park pretty well, so easy nav however made sure that I went to each precise location (in some cases flagging tape still there!). Ran at a steady "middle" pace- walking a couple of the steeper ups.

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