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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: andrew.eck44

In the 7 days ending Oct 16, 2010:

activity # timemileskm+ft
  Orienteering5 3:04:58 12.64(14:38) 20.34(9:06) 829
  Lifting1 36:00
  Running1 36:00 4.06(8:52) 6.53(5:31) 350
  Abs and Arms2 30:05
  Cross Training1 22:00
  Total10 5:09:03 16.7 26.88 1179
averages - sleep:7.7 weight:163.7lbs

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Saturday Oct 16, 2010 #

10 AM

Orienteering race (Orange Classic) 40:54 [5] 4.8 km (8:31 / km)
slept:6.5 shoes: Salomon XA Pro 3D Ultra

A complete race finally came together. I am improving...On to Green tomorrow.

Friday Oct 15, 2010 #

2 PM

Orienteering race 18:05 [5] 2.6 km (6:57 / km)
slept:7.0 shoes: Salomon XA Pro 3D Ultra

Sprint 1
3 PM

Orienteering race 1:30 [5] 0.1 km (15:00 / km)
shoes: Salomon XA Pro 3D Ultra

Sprint 2 - Got Taken out and hurt my knee pretty bad...
DNF

Thursday Oct 14, 2010 #

4 PM

Running 36:00 [3] 4.06 mi (8:52 / mi) +350ft 8:12 / mi
slept:7.0 shoes: Brooks Adrenaline 10

E Lot trail and down 1/1st

Wednesday Oct 13, 2010 #

8 AM

Abs and Arms (Bored Abs and Arms) 13:05 [3]

60 Sec Push-Ups
40 x Vertical Leg Crunches
30 x Russian Twists*
60 Sec Wide Arm Push-Ups
50 x Flutter Kicks*
40 x Vertical Leg Crunches
20 x Rowers*
50 x Leg Spreaders*
45 Sec Push-Ups
15 x Dive-Bomber Push-Ups
50 x Flutter Kicks*
90 Sec Plank

*4-Count
4 PM

Orienteering (Practice Course) 1:07:36 [3] 4.34 mi (15:35 / mi) +386ft 14:22 / mi
shoes: Salomon XA Pro 3D Ultra

Tougher Terrain, lots of elevation. Getting Better...
9 PM

Lifting (Back and Bi's) 36:00 [3]
weight:163.7lbs shoes: Salomon XA Pro 3D Ultra

DB Row:
10 x 45#
3 x 10 x 50#

DB Curl:
7 x 30#
10 x 25#
8 x 25#

Lat Pulldown:
3 x 10 x 100#

Barbell Curl:
2 x 10 x 50#
9 x 50#

Low Row:
3 x 10 x 100#

DB RDL:
3 x 10 x 110#

Barbell Curl Negatives:
2 x 10 x 40#

Tuesday Oct 12, 2010 #

4 PM

Orienteering 56:53 [4] 3.64 mi (15:38 / mi) +443ft 14:01 / mi
slept:6.0 shoes: Salomon XA Pro 3D Ultra

Killer. I think i figured it out. Seconds over 10/k
9 PM

Abs and Arms (ABS AND ARMS) 17:00 [4]

60 Sec Push-Ups
40 x Vertical Leg Crunches
50 x Flutter Kicks*
60 Sec Push-Ups
40 x Vertical Leg Crunches
50 x Leg Spreaders*
45 Sec Push-Ups
40 x Vertical Leg Crunches
50 x Russian Twists*
30 Sec Push-Ups
40 x Vertical Leg Crunches
30 x Russian Twists*
120 Sec Plank

*4-Count

Sunday Oct 10, 2010 #

5 PM

Cross Training 22:00 [3]
slept:12.0 shoes: Brooks Adrenaline 10

Quick workout because i needed to clear my head and get refocused so i can keep knocking out this AP paper...

South Stairs in Arvin
Each set is up the stairs (exercise) down the stairs (exercise)

30 x Push-Ups
30 x Sit-Ups
1 Min Wall-Sits + 50 x Flutter-kicks
30 Push-Ups

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