Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Oct 29, 2016:

activity	#	time	miles		km		+m
orienteering	3	17:59:29	20.6		33.15		981
cross training	3	1:45:00
running	3	1:30:12	10.03	(9:00)	16.14	(5:35)	253
Total	6	21:14:41	30.63		49.3		1234
[1-5]	5	17:14:41

8:30

0:00

» now

Saturday Oct 29, 2016 #

running hills 17:25 [3] 1.37 mi (12:43 / mi) +225m 8:25 / mi
shoes: PureCadence

Up to the top of the ski slope. Man I really suck at hills. Gotta get more hill sprints in.

orienteering 29:29 [2] 0.92 mi (32:02 / mi) +30m 29:06 / mi
shoes: PureCadence

Setting controls

running 18:50 [2] 1.65 mi (11:25 / mi)
shoes: PureCadence

Took a detour through the woods and down a cliff

orienteering 5:00:00 [1]

WSW. Classroom and field.

Note

Took this week and this weekend as recovery in preparation for some major mileage comin' up so as to build up to a marathon in December, and eventually the North Face 50 miler in May. There's a lot of work to be done... especially hills.

C • Training plan? 3

Friday Oct 28, 2016 #

orienteering 4:00:00 [0]

Winter Skills Weekend--classroom

Thursday Oct 27, 2016 #

cross training (Arvin) 1:10:00 [3]

3 repetitions
• 10 min bike
• (40/35/30) push-ups
• (10/7/5) pull-ups
• (10/7/5) dips
• (15/12/10) kettle ball swings
• (25/20/15) hanging knees to chest

Core
• 40 crunches (center, left, right)
• 40 flutter kicks (4-count)
• 40 Russian twists
• 40 double crunches
• 40 penguins (touch inside heel)
• 1 min plank

Then some IOCT

Wednesday Oct 26, 2016 #

running 24:35 [2] 3.31 mi (7:26 / mi) +21m 7:17 / mi
shoes: PureCadence

Lee Gate, mostly easy

cross training (CORE) 10:00 [4]

Tuesday Oct 25, 2016 #

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

running 29:22 [2] 3.7 mi (7:56 / mi) +7m 7:53 / mi
shoes: PureCadence

Easy Thayer Gate

cross training (CORE) 15:00 [4]

Pull-up/push-up/ab exercise circuit

Monday Oct 24, 2016 #

Note
(rest day)

Sunday Oct 23, 2016 #

orienteering 8:30:00 [3] 19.68 mi (25:55 / mi) +951m 22:32 / mi
shoes: Salomon Speedcross

Day 2 of the Stockville. Not as bad as Day 1, but still had a pretty fun climb up a ridge at one point.

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