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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Oct 7, 2016:

activity # timemileskm+m
  orienteering2 6:00:00
  running6 5:44:15 39.94(8:37) 64.28(5:21) 602
  cross training3 1:15:00
  Total7 12:59:15 39.94 64.28 602
  [1-5]7 10:59:15
averages - sleep:5.4

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Friday Oct 7, 2016 #

running 55:53 [2] 6.66 mi (8:23 / mi) +21m 8:19 / mi
slept:5.0 shoes: PureCadence

Lee Gate then Buffalo Soldier. Slowly sped up throughout.
C • Nice Week 2

Thursday Oct 6, 2016 #

running 39:00 [2] 4.56 mi (8:33 / mi) +147m 7:46 / mi
slept:5.0 shoes: PureCadence

Up the hill to the gate, and back down, then more uphill to a residential area, and back down. It was super cool--started out in dense fog and when I climbed up above it I could see a ton of stars.

running 26:04 [2] 3.25 mi (8:01 / mi) +7m 7:58 / mi
shoes: PureCadence

Sore legs, but was able to keep the pace around 7:10-7:30/mile most of the time after a slow warm-up first mile.

Wednesday Oct 5, 2016 #

running 42:54 [2] 5.04 mi (8:31 / mi) +14m 8:26 / mi
slept:6.0 shoes: PureCadence

Buffalo Soldier shake-out plus another loop

cross training (Arvin) 1:00:00 [3]

10 min warm-up on the rowing machine
3 x 10 squat w/u @50 lbs
3 x 10 squat @100 lbs
Pull-up/push-up cut-down combo:
10 pull-ups/30 push-ups
8 pull-ups/25 push-ups
6 pull-ups/20 push-ups
5 pull-ups/15 push-ups
4 pull-ups/10 push-ups
3 pull-ups/10 push-ups
2 pull-ups/10 push-ups
1 pull-up/10 push-ups
3 x 15 kettlebell swings @15 kg
3 x 10 kettlebell swings @20 kg
3 x 12 TRX bands curls/tricep extensions
Strip-set curls
2 x 5 @ 25 lbs
2 x 5 @20 lbs
2 x 5 @15 lbs
2 x 5 @10 lbs
3 x 20 tricep dips
3 x 10 shoulder press/shoulder rows @ 20 lbs
5 mins core
fin

Tuesday Oct 4, 2016 #

running 44:25 [3] 5.0 mi (8:53 / mi) +91m 8:24 / mi
slept:7.0 shoes: PureCadence

Bear Mountain trails. Very rocky, but felt great near the end.

cross training 10:00 [5]

CORE

Monday Oct 3, 2016 #

running hills 1:01:17 [3] 6.43 mi (9:32 / mi) +245m 8:31 / mi
slept:4.0 shoes: PureCadence

MP Trail to Redoubt 4 then down to the Prep School, back up the hill and back to the barracks. Made the dumb mistake of deciding to take a quick walk break on MP Trail... Calves cramped up and couldn't get back to a run. Really need to work on hills.
C • Hills 2

Sunday Oct 2, 2016 #

orienteering 2:00:00 [0]

Course reviews w scouts

running 1:14:42 [2] 9.0 mi (8:18 / mi) +77m 8:05 / mi
shoes: PureCadence

Math break. Loops around the rugby field, then along Flirty Walk, then Lee Gate and back.
C • awesome job! 2

cross training 5:00 [5]

ABS

Saturday Oct 1, 2016 #

orienteering 4:00:00 [1]

Teaching in the morning, box pick-up in the afternoon. Also a lot of walking around making sure scouts didn't get lost but that doesn't really count as training

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