Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Sep 2:

activity # timemileskm+m
  conditioning5 4:35:00 3.0 4.83
  hiking2 2:58:21 4.01 6.45 155
  running3 1:43:56 12.72(8:10) 20.47(5:05) 163
  Total7 9:17:17 19.73 31.75 318

«»
2:00
0:00
» now
SuMoTuWeThFrSa

Saturday Sep 2 #

hiking 2:00:00 [2]

Took pass this weekend and camped at Black Rock State Park with Lupe! Found Leatherman's Cave and a couple sweet scenic overlooks.

Friday Sep 1 #

conditioning (CrossFit) 1:20:00 [4]

Established 1RM Bench of 129 (did 2 x 125) in PE215.

Then CrossFit.
Warmup:
3 rounds of
200 m row
15 m Frankensteins/high skips
15 KB Swings
15 KB Goblet Squats
15 KB Deadlift

A. 5 x 8 Strict Press @65% (55 lbs)
5 x 4 Push Jerk @ 75% (75 lbs)

B. The Filthy Fifty
For Time
50 Box Jumps (20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (16 kg)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (35 lbs)
50 Back Extensions
50 Wall Balls (15 lbs)
50 Burpees
50 Double-Unders (I can't do DUs so I did 100 SUs)
Time: 35:00

Thursday Aug 31 #

conditioning (CrossFit) 30:00 [3]

Warm-up

Modified Cindy: 20 minute AMRAP of
5 pull-ups
10 push-ups
15 air squats
Daly Field Sprint

Got about 12 or 13 rounds in. Not all-out but pretty solid

conditioning 50:00 [3] 3.0 mi (16:40 / mi)

Orienteering practice:
Warm-up
1 x IOCT (god i hate the horizontal bars, my wingspan ain't wide enough)
Then
Run up to Ft. Putnam
4 x CONEX--> Jewish Chapel-->Lusk --> CONEX loops with
10 pull-ups and 15 dips every time we saw pull-up/dip bars

Wednesday Aug 30 #

conditioning (CrossFit) 45:00 [4]

Warmup:
400 m row
Dynamic Stretching
Lat Band Walks
2 x (10 KB Swings, 10 KB goblet squats, 5/side KB cleans)
Mobility Work

Form prep for WOD

WOD: 15 min EMOM of
3 x hang cleans
3 x front squat
3 x split jerk

*used 65 lb bar, not a challenging weight by far but it started to get tiring after a while. Focus was on GOOD FORM over killing myself


Note
(sick)

am sick :(

running 47:55 [3] 6.11 mi (7:51 / mi) +42m 7:41 / mi
shoes: Saucony Freedom ISO

Marathon-pace 10k training run. Felt good.

Tuesday Aug 29 #

running warm up/down 9:14 [2] 1.04 mi (8:53 / mi)
shoes: Saucony Freedom ISO

running hills 9:23 [4] 1.04 mi (9:01 / mi) +100m 6:57 / mi
(sick) shoes: Saucony Freedom ISO

4 x ODIA hill repeats. This cough is killing me.

running hills 7:37 [1] 0.78 mi (9:46 / mi)
shoes: Saucony Freedom ISO

Downhill recovery

running warm up/down 5:13 [2] 0.58 mi (9:00 / mi)
shoes: Saucony Freedom ISO

conditioning (CORE) 10:00 [4]

Monday Aug 28 #

conditioning 55:00 [4]

Beep test in PE215. 7-5 or something like that, shitty shitty shitty. Just wasn't mentally there, let the shock of how long it was taking get to my head and convinced me to stop well short of my ability level.

Followed by CrossFit

A. Back Squats (based off 240 max)
1 x 8 @ 65%
1 x 6 @ 75%
1 x 4 @ 80%
1 x 4 @ 60% (form was suffering so cut weight and used perfect form)
Front Squats (based off 200ish max)
1 x 5 @ 70%
1 x 4 @ 80%
1 x 3 @ 85%

B. 4 rounds for time of:
10 Burpees
15 Wall Balls (14 lbs)
50 Single Unders
10 Pull-ups
15 Slam Balls (30 lbs)
50 Single Unders

conditioning warm up/down 5:00 [3]

Never forget the lunge matrix! Thank you Coach Brimmer!

running 24:34 [3] 3.17 mi (7:45 / mi) +21m 7:36 / mi
shoes: Saucony Freedom ISO

Hammered it out on dead legs

Note

Just took a look at my logging from the past week... no wonder I was tired and unmotivated during the beep test. Can't forget about recovery.

Sunday Aug 27 #

hiking (rucking) 58:21 [3] 4.01 mi (14:33 / mi) +155m 13:00 / mi

Light pack (35 lbs at the most). Need to find some good plates or rocks.

« Earlier | Later »