Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Oct 26, 2019:

activity	#	time	miles		km		+m
Strength	3	1:30:00	1.55	(57:56)	2.5	(36:00)
Walking	4	1:21:00	5.28	(15:20)	8.5	(9:32)	125
MTB	1	1:07:00	9.0	(7:27)	14.48	(4:38)	220
Spin	2	1:05:00	19.2	(3:23)	30.9	(2:06)
Nordic walking	1	34:30	2.49	(13:53)	4.0	(8:38)	55
Walkajoggeroo	2	32:00	2.67	(11:59)	4.3	(7:27)	43
Drills	1	20:00	1.24	(16:06)	2.0	(10:00)
Total	7	6:29:30	41.44	(9:24)	66.68	(5:50)	443

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Saturday Oct 26, 2019 #

Nordic walking (XC and small trail) 34:30 4.0 km (8:38 / km) +55m 8:04 / km

Pleasant and sunny Fall day.

Friday Oct 25, 2019 #

Walkajoggeroo warm up/down 17:00 [1] 2.3 km (7:23 / km) +23m 7:02 / km

Walk to jog then 2:1mins j:w

Strength 30:00 [2] 0.9 km (33:20 / km)

WWO3 (30 sec between supersets)

SL Hip hinge with 2 arm row 17.5# 3x2x6
Rev lunge to 2 arm shoulder press 12.5# 3x2x6

TRX fall out/push up 3x12
Side Plank lat raise 7.5# 3x2x12

OH Triceps 15# 3x15
Cable biceps curls 15# 3x15

Walking (Trail) 25:00 [1] 2.75 km (9:05 / km) +45m 8:24 / km

Woods outing

Thursday Oct 24, 2019 #

Walking 16:00 [1] 1.75 km (9:09 / km) +40m 8:12 / km

Pleasant LT ramble

Spin (P) 30:00 13.9 km (2:09 / km)
ahr:126

5wu, 20 HIIT, 5cd; T226/W146/C86/R43

Wednesday Oct 23, 2019 #

Drills warm up/down 20:00 [1] 2.0 km (10:00 / km)

Walk to Dynamic stretching, ABCs and 5x15sec build ups.

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

WWO2

Med ball slams 25# 3x10
Pike pos. Push ups with increased depth 3x10

Trap bar DL 110# 3x10
SA chest press machine 20# 3x2x10

SLRDL machine 25# 3x2x10
Plank bird dogs 3x2x10

Walking (Trails ) 20:00 [1] 2.0 km (10:00 / km) +40m 9:05 / km

Pleasant LT outing in the woods.

Tuesday Oct 22, 2019 #

Walkajoggeroo warm up/down 15:00 [1] 2.0 km (7:30 / km) +20m 7:09 / km

Leisurely due to lack of sleep.

Strength 30:00 [2] 1.0 km (30:00 / km)

WWO1 (increased weight, 30 secs between sets)

Box jump 24" 3x8

Double front rack KB pause squat 24kg 3x8
Bird dog lat row 25# 3x2x8

Step up 15" 2x18# 3x2x12
barbell row 70# 3x12

Pallof press 10# figure z 2x2x25sec

Walking 20:00 [1] 2.0 km (10:00 / km)

Really windy afternoon.

Monday Oct 21, 2019 #

Spin (P) 35:00 17.0 km (2:04 / km)
ahr:136

Fun ride: 5wu 25 ints 5cd; T280/W147/C86/R43

Note

Rainy day, worked at home after taking puppy for Veterinary check up - all systems go. Plus 2020 travel planning; Ireland (with the extended family) in May (Limerick, Kerry including Killarney NP, Dublin), Schweiz for 1 Aug week, Blue Mtns and NSW coast in October. UK +/- depending on Brexit (although I am due to go in December).

C • Irish Champs? 2

Sunday Oct 20, 2019 #

Note

Somewhat broken sleep with puppy minding - however cuteness personified. “Green girl”, AKC “CastleMtn Miracle Galway Girl”, call name “Emmi” getting acclimated to her new home.

Moments of such joy offset the Wallabies loss to the Lions yesterday, although I owe my Welsh friend another beer!

C • Rugby 2

MTB 1:07:00 9.0 mi (7:27 / mi) +220m 6:55 / mi
ahr:135

Theo Wirth on a very fine Fall day - trails dry and in v.g. condition. Went south first; South loop, Glenwood, SW loop and back then North loop and Area 36.

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