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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending May 9, 2020:

activity # timemileskm+m
  Spin4 1:30:00 29.16(3:05) 46.93(1:55)
  Strength3 1:20:00
  Trail running1 30:00 2.98(10:04) 4.8(6:15) 45
  Nordic walking1 21:00 1.49(14:05) 2.4(8:45) 50
  Walkajoggeroo1 20:00 1.74(11:30) 2.8(7:09) 60
  Walking1 17:00 0.99(17:06) 1.6(10:38)
  Drills 1 10:00 0.62(16:06) 1.0(10:00)
  Total7 4:28:00 36.99 59.53 155

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SuMoTuWeThFrSa

Saturday May 9, 2020 #

Spin warm up/down (P) 20:00 intensity: (13:00 @1) + (7:00 @2) 9.83 km (2:02 / km)
ahr:118

Easy ride; 165/138/73/47

Friday May 8, 2020 #

Strength (Body weight P) 20:00 [2]

WWO3
BW Functional with 5 min wu dynamic ex.
Supersets of Squats, lunges, push ups, alt leg raises, 30 sec each x 3 sets, 30 sec between supersets.
AMRAP; 20 jumping jacks, 15 squats, 10 x2 lunges, 5 burpee pu repeat for 3 mins = 2 sets

Nordic walking (Small trail) 21:00 [2] 2.4 km (8:45 / km) +50m 7:55 / km

Cold feeling day at 40F, into the woods.

Thursday May 7, 2020 #

Spin (P ) 30:00 intensity: (7:00 @1) + (13:00 @2) + (10:00 @3) 16.0 km (1:53 / km)
ahr:125

HIIT ride; 3wu, 25 @ 3:1 ints cadence and Resistance; 302/168/67/55.

Wednesday May 6, 2020 #

Drills warm up/down 10:00 [1] 1.0 km (10:00 / km)

ABCs

Strength 30:00 [2]

WWO2

Thrusters 30# 3x6
Skater 3x6x2

KB SA shoulder press with rotation 20# 3X2x8
KB Sumo DL 50# 3x12

Floor chest press 2xKB 40# 3x12
SLRDL 2xKB 40# 3x2x12

Hollow hold 3x30sec
Ball supine leg curl 3x15

Walkajoggeroo (Small trail) 20:00 intensity: (5:00 @1) + (10:00 @2) + (5:00 @3) 2.8 km (7:09 / km) +60m 6:27 / km
ahr:138

A few minutes warm up, then 1-2 mins fartlek with walk recovery.

Tuesday May 5, 2020 #

Spin warm up/down (P ) 10:00 [1] 4.8 km (2:05 / km)

Spin up low impact; 76/145/75/42

Strength 30:00 [2]

WWO1

Box jump 30" 3x5
Slam ball 20# 3x5

KB Front Squat 50# 3x8
KB SA row 25# 3x2x8

Under table Pull ups BW 3x12
DB alt step up 2x20# 3x2x12

SA carry 50# 3x30sec
Face pull with rotation red 3x15

Walking (Woods) 17:00 [1] 1.6 km (10:37 / km)

Monday May 4, 2020 #

Trail running (Small trails) 30:00 intensity: (5:00 @1) + (20:00 @2) + (5:00 @3) 4.8 km (6:15 / km) +45m 5:58 / km
ahr:141

Easy effort through the park, on a fine 50F day, occasionally going bush.

Sunday May 3, 2020 #

Spin (P) 30:00 intensity: (4:00 @1) + (5:00 @2) + (18:00 @3) + (3:00 @4) 16.3 km (1:50 / km)
ahr:135

Intervals- 4w, 25 3:1 efforts (60sec to 90 sec work) x10; 321/176/70/54.

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