Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 18 days ending Mar 12, 2018:

	activity	#	time	miles		km		+m
	cross training	19	12:41:48	4.53		7.29
	running	13	8:14:16	59.08	(8:22)	95.07	(5:12)	839
	orienteering	4	4:13:04	18.76	(13:29)	30.19	(8:23)	634	67c
	swimming	5	2:00:00	0.37		0.6
	Total	30	27:09:08	82.74		133.15		1473	67c
averages - sleep:5.8

3:48

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Monday Mar 12, 2018 #

11 AM

running warm up/down 9:17 [2] 1.06 mi (8:45 / mi)
shoes: Saucony Liberty

Down to the hill

running hills 19:34 2.12 mi (9:14 / mi)
shoes: Saucony Liberty

8 x ~210 m hill sprints. Started at the bottom of Prospect Hill Drive and stopped at the first side street. Nice because the grade started out easy, and then got much harder halfway in, so I could really accelerate into the hill.
Splits: 54/55/52/54/52/52/52/50

running warm up/down 9:29 [2] 1.07 mi (8:52 / mi) +20m 8:23 / mi
shoes: Saucony Liberty

4 PM

running warm up/down 22:41 [1] 2.5 mi (9:04 / mi) +30m 8:45 / mi
shoes: Saucony Liberty

To/from crossfit gym

cross training (Crossfit) 45:00 [4]

Found a nice gym closeby. They have a dog!
Extensive warmup, then the WOD.
AMRAP 14:
40 Abmat situps
20 cal row
20 burpees

3 rounds finished plus 10 cal row

Sunday Mar 11, 2018 #

running warm up/down 26:15 [2] 3.0 mi (8:45 / mi)
shoes: Saucony Liberty

Running to/from Franklin Park

orienteering 34:36 [3] 4.65 km (7:26 / km) +44m 7:06 / km
shoes: Salomon Speedcross

Training at Franklin Park with Vilppu and Tyra. Really good session, warmed up into the map with a line-O and shifted into some O-tervals. Nice to be able to really orienteer at speed again!

cross training 25:00 [4]

At North Station, waiting for the train to come.
Continuous rounds of combinations of pistol squats, deep air squats, lunges, dips, push-ups, etc., with jogging for recovery.

Saturday Mar 10, 2018 #

Note

Walked a lot today, at least 6 miles.

11 AM

running 48:43 [2] 6.01 mi (8:06 / mi) +88m 7:45 / mi
shoes: Saucony Liberty

Managed to find the trail along the Charles. Got a few strides in, mostly chill because there was snow and ice.

2 PM

cross training 3:00:00 [3]

Rock climbing at Brooklyn Boulders Somerville! We got auto belay certified this time, so we were able to do a lot more than just bouldering. A fun time, got genuinely tired at the end:)

Friday Mar 9, 2018 #

Note
(rest day)

Travel day

Thursday Mar 8, 2018 #

10 AM

cross training (lift) 40:00 [4]
slept:5.0

Quick lift
A. Superset
4 rounds of
5 Bench Press @ 115#
5 Back Squat increasing w each set to 155#

B. Bear Complex: 5 rounds of 7 of
Power Clean
Front Squat
Push Press
Back Squat
Behind the Head Push Press
Don't drop the bar.

Weights: 45/55/65/75/85 lbs
Ended up having to break up final round, was concerned I was going to drop the bar on my head during the second push press

4 PM

running 51:54 [1] 6.02 mi (8:37 / mi) +60m 8:22 / mi
shoes: Saucony Liberty

Took a cue from the elite marathoners and went on a very easy run. Saw a cat. It was a good time.

C • Cat 1

Wednesday Mar 7, 2018 #

7 AM

running warm up/down 17:38 [2] 2.13 mi (8:17 / mi)
shoes: Saucony Liberty

running hills 22:36 2.38 mi (9:30 / mi) +175m 7:44 / mi
slept:6.0 shoes: Saucony Liberty

7 x MSC Hill repeats @ 5k-10k effort. Before the snow started to come down heavier, which was nice.
1:33/1:43/1:43/1:41/1:44/1:45/1:40

running warm up/down 4:42 [1] 0.52 mi (9:02 / mi) +20m 8:04 / mi
shoes: Saucony Liberty

5 PM

cross training 1:00:00 [4]

Arvin practice for orienteering bc of snowstorm.

Start in 62 room
1 set:
10 pullups
15 burpees
10 pullups
15 burpees
15 prone row

Stairway to Heaven (every step)
40 pushups at top
Run down to Hayes

3 rounds of
10 Arnold Press @15-20# (whichever weight was available)
10 KB Cleans (16-20kg)
10 Bent Over DB Row (40#)

Run to 62 Room
5 min bike
50 crunches

Repeat entire workout

*In second round of workout only got to 2 rounds of arm complex bc limited time

Tuesday Mar 6, 2018 #

10 AM

cross training (Crossfit) 35:00 [3]
slept:5.0

Real short sesh in my off hour because of the health and wellness inspection this morning.

Warm-up:
500m row
3 rounds of
10 strict press, bar only
10 bench press, bar only
30 sec handstand hold

A. Lift
12 EMOM
Odd: 3 x Bench Press @ 75% (100#, too easy, should have upped the weight a lot)
Even: 8-10 strict pullups

B. For time:
40 burpees
30 STOH @ 65#
20 cal row
Time: 6:45

Note: need to work on pushing through the pain in burpees and taking fewer/shorter breaks

4 PM

cross training 50:00 [3] 2.0 mi (25:00 / mi)
shoes: Saucony Liberty

Ultimate Frisbee Capture the Flag for practice. Probably should have gone off and done 400s on my own, but it was good fun, and I got a good amount of agility work and burpees in

Monday Mar 5, 2018 #

7 AM

swimming (Survival Swim) 10:00 [5] 0.6 km (16:40 / km)
slept:6.0

Final test of Survival Swim, the 10 minute slick swim. Went in with the goal of hitting 600 yds, which would just bring me out of a C-. Halfway through I was at 275 and didn't think I would make it but I dug down, pushed as hard as I could, and lo and behold I hit 605! Ended up blowing all the other guys out of the water (pun intended), only getting surpassed by one of my friends on the XC/track team. Definitely the highlight of the day, and an immense confidence booster, especially considering this was the advanced class :)

4 PM

cross training (core) 10:00 [4]

Trey made us do 100 4-count flutter kicks. Among other things. God bless.

running long 1:06:16 [3] 8.15 mi (8:08 / mi) +70m 7:55 / mi
shoes: Saucony Liberty

Relaxed out-and-back on 218. Used the firsties to pace off, and focused on breathing and form.

Sunday Mar 4, 2018 #

cross training warm up/down 10:00 [3]

running 25:48 [2] 3.17 mi (8:08 / mi)
shoes: Saucony Liberty

Very easy shake-out

cross training (core) 10:00 [3]

Saturday Mar 3, 2018 #

5 AM

cross training 25:00 [3]

Platoon PT

1 PM

orienteering 1:54:24 [3] *** 14.84 km (7:43 / km) +350m 6:54 / km
67c shoes: Salomon Speedcross

Time and distance include movement between training areas.
Started with a 1.2 km Maze-O sprint around Cadet Area to warm up in the map. Jogged over to Trophy Point, and did a 1.9 km sprint around Ike Hall. Jog/walked up the big hill to Fort Putnam, and did a 5km control pick through the woods around the Fort, Michie, and the housing area. Finished up with a jog back to Mac Short from Buffalo Soldier.

Friday Mar 2, 2018 #

10 AM

cross training 1:15:00 [3]

Warm-up:
800m run
Dynamics

A. JNT Agility Workout
4 rounds of ladder drills
4 rounds of hurdle drills

B. Quick lift

1a. Bench Press
1x10 @ 95#
1x8 @ 105#
1x5 @ 115#
1x3 @ 120#

1b. Seated Cable Row
1x10 @ 85#
1x10 @ 90#
1x10 @ 100#
1x8 @ 120#

2. DB Romanian Deadlift
4 x 10 w/ 50# DBs

3. Suitcase Carries
2x40 yd per arm w/ 45# DB

Thursday Mar 1, 2018 #

12 PM

swimming 5:00 [4]

5 min ACU swim retest. 114 yards, was hoping for 125. Either way, that's still about a 25 meter improvement.

5 PM

running warm up/down 9:02 [3] 1.25 mi (7:14 / mi)
shoes: Saucony Freedom ISO

cross training 36:48 [4] 2.03 mi (18:08 / mi)
shoes: Saucony Freedom ISO

Murph at South Dock. Split it up into 10 rounds of 10 pullups, 20 pushups, 30 air squats and took no breaks. Kinda proud of this time, since most people complete it in around 40-45 minutes. Next step is to add the 15# weighted vest.
1st mile: 6:49
2nd mile: 7:51

Wednesday Feb 28, 2018 #

12 PM

swimming 45:00 [3]
slept:5.5

Wave pool sesh, just getting comfortable with the water before retesting the 5 minute swim tomorrow.

4 PM

cross training warm up/down 15:00 [3]

Core & dynamics

running 39:14 [2] 4.2 mi (9:20 / mi) +190m 8:11 / mi
shoes: Saucony Freedom ISO

Easy MP Trail

Tuesday Feb 27, 2018 #

5 AM

cross training (Crossfit) 50:00 [3]
slept:5.0

W/U:
500 m row
3 rounds of
5x/side KB cleans
10 pushups
10 deep air squats

A. 9 mins to establish 1RM of Power Clean.
1RM: 105#. Not heavy, just can't get the form down with higher weights

B. EMOM for 7 mins:
3 x Power Cleans @ 80% of 1RM (85#) (disappointingly easy)
Rest 1 min then,

C. EMOM for 7 mins:
5 x Strict HSPUs
Rest 1 min then,

D. 5 Rounds For Time of:
7 x Thrusters (55#)
7 x OTB Burpees
Time: 5:27

4 PM

running warm up/down 4:39 [1] 0.4 mi (11:37 / mi) +42m 8:46 / mi
shoes: Saucony Liberty

cross training warm up/down 10:00 [3]

running tempo 52:39 11.27 km (4:40 / km)
shoes: Saucony Liberty

Luskie Laps. 5 x (1100 meters 5k pace/1100 meters recover). Aimed for ~6:45/mile pace.
5k pace splits:
4:30
4:37
4:35
4:34
4:38

Monday Feb 26, 2018 #

7 AM

swimming (Survival Swim) 30:00 [3]
slept:5.5

AWSST parts B and C (woulda got full points on part C had I not accidentally slung my rifle when jumping in...), then 5 min post test

4 PM

cross training warm up/down 15:00 [3]

Core + dynamics

running 54:42 [3] 7.08 mi (7:44 / mi) +130m 7:19 / mi
shoes: Saucony Liberty

3 Gates run with a few 60 second pickups

Sunday Feb 25, 2018 #

Note
slept:9.5 (rest day)

CCQ shift

Saturday Feb 24, 2018 #

Event: WCOC/HVO Winter Course #4

7 AM

running warm up/down 9:07 [1] 1.63 km (5:36 / km) +14m 5:22 / km
shoes: Salomon ||v|| X 4

orienteering 1:13:44 [3] 7.18 km (10:16 / km) +190m 9:04 / km
slept:5.0 shoes: Salomon ||v|| X 4

Red course. Screwed up first two controls really bad, but was somewhat smoother the rest of the way. Issue with first control was that I came upon a road that had not been added to the map yet, which completely threw me and my confidence. Second control was simply bad control exit due to not checking compass, plus bad route planning and sticking to that bad route because of stubbornness. Couldn't really connect well with the map and run at speed afterwards. Still good training.

3DReRun Link: http://3drerun.worldofo.com/index.php?type=info&am...

cross training warm up/down (dynamics) 10:00 [3]

8 AM

orienteering 30:20 [3] 3.52 km (8:37 / km) +50m 8:03 / km
shoes: Salomon ||v|| X 4

Did the brown course right after for more training. Many of the legs were the same, and I used this opportunity to redo the legs cleanly. Used 2-3 to compare trail route with woods route used in red 2-3.

3DReRun link: http://3drerun.worldofo.com/?id=-471650&type=i...

9 AM

Note

A note: Routes are not perfect on 3DRerun, still trying to figure out how to line up things on Quickroute well

C • The maps need to be oriente... 3

6 PM

cross training 10:00 [3]

Pedestal core

Friday Feb 23, 2018 #

5 AM

cross training (Crossfit) 50:00 [3] 0.5 mi (1:39:58 / mi)

A. 6 x 4 Back Squats @ 135#
Pause 3 seconds at bottom

B. 800 m run in 3:30
Then 3 rounds of
2 rope climbs
10 Walking lunges with 14kg KBs
1 min Airdyne bike

1 PM

swimming 30:00 [3]

ACU and slick training, prepping for the 10 minute swim.

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