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Attackpoint - performance and training tools for orienteering athletes

Training Log: Bridge

In the last 7 days:

activity # timemileskm+m
  conditioning3 3:05:00
  orienteering2 1:48:27 3.84 6.18 112
  running2 1:09:22 7.76(8:56) 12.49(5:33) 140
  Total4 6:02:49 11.6 18.67 252
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Wednesday Aug 23 #

conditioning 35:00 [4]

Supt's Workout. Great way to start the morning, it was actually really fun. Didn't get to finish the whole thing, tho, because I had to get to formation in time, ended up cutting it off before the 5 Stairways to Heaven.

Here it is in its entirety:

Set 1
20 Pull-ups
25 Burpieā€™s
5 minutes on an aerobic machine

Set 2

IOCT: entire IOCT start to finish
2sets: Climb rope/10 pushups/ 15 air squats
Return to 62 Room
5 Turkish Get-ups left hand and 5 right hand
5 minutes on another aerobic machine

Set 3

60 push-ups
4 sets: 10 kettle bar swings / 10 push-ups (Personal ENDEX)
5 sets stairway to heaven (every step)

Set 4 (any order)

10 dips
10 dumb bell press
10 dumb bell tricep
5 Turkish Get-ups left and 5 right hand
15 inverted pull-up (heels on floor)
10 dips
100 sit ups

ENDEX

orienteering 46:32 [2] 2.83 km (16:27 / km) +21m 15:51 / km
shoes: Salomon Speedcross

Course setting for tryouts

orienteering 36:55 [2] 3.35 km (11:01 / km) +91m 9:42 / km
shoes: Salomon Speedcross

Bag pick-up. Found a guy who got really lost.

conditioning (core) 10:00 [4]

Tuesday Aug 22 #

conditioning 1:10:00 [4]

PE215 Testing (20 minutes) followed by CrossFit. Max Cadence Pull-ups: 15, Standing Long jump: 1.68 meters

Warmup: 4 rounds of
200 m row
15 air squats
10 push-ups
5 pull-ups

A. Back Squats
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%

Front Squats
1 x 5 @ 60%
3 x 5 @ 65%

B. 4 Rounds For Time of:
5 x Bear Complex (7lbs)
10 x DB Box Step Ups (20lb ea.)
50 x DUs

conditioning 25:00 [4]

Lots of core while waiting for people to finish at tryouts

orienteering 25:00 [2]

Bag pick-up

Monday Aug 21 #

running 34:22 [3] 4.01 mi (8:34 / mi) +140m 7:44 / mi
shoes: Saucony Freedom ISO

Quick run with Mike after team meeting. Up to parking lots, by Ft. Putnam, then over to Flirty and South Dock, then back up.

Sunday Aug 20 #

Note
(rest day)

Took A-Day pass to the City and got to see Lupe and her family! No workouts but we walked a lot.

Friday Aug 18 #

running 35:00 [2] 3.75 mi (9:20 / mi)
shoes: Saucony Freedom ISO

Brigade run

conditioning (crossfit) 45:00 [4]

Warm-up: Arvin lap with S2H

A. Deficit Deadlifts (4/2in)
2 x 6 @ 65%
2 x 4 @ 75%
2 x 2 @ 85%

B. 12 mins to complete AMRAP of:
2 x DL (135)
20 x DUs or 40 SUs
4 x DL (135)
40 x DUs or 80 SUs
6 x DL (135)
60 x DUs or 120 SUs
8 x DL (135)
80 x DUs or 160 SUs
etc...

Did 6 rounds

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