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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Sep 9:

activity # timemileskm+m
  orienteering3 5:44:36 14.21(24:15) 22.87(15:04) 4348c
  hiking1 5:00:00
  conditioning4 3:25:00
  running2 1:05:00 5.5(11:49) 8.85(7:21) 290
  Total6 15:14:36 19.71 31.72 7248c

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Saturday Sep 9 #

orienteering 2:20:00 [2] 5.7 km (24:34 / km) +100m 22:35 / km
shoes: Salomon Speedcross

Course Setter class at DVOA, field checking exercise.

orienteering 1:14:30 [3] 5.6 km (13:18 / km) +105m 12:10 / km
shoes: Salomon Speedcross

Night-O, estimated distance because my watch turned off at one point. Awful performance on my part, spent 25 minutes trying to find the first control (which was in the middle of thick vegetation), and that screwed me over time wise for the rest of the way. Most of the other legs other than 5 and 8 went smoothly. My issue is that I hate using my compass, which is the most important tool in a Night-O, especially in a place like Hickory Run. At least I learned from this experience and had some fun.
(*Note: course distance was 3.1 km)

Friday Sep 8 #

conditioning (CrossFit) 40:00 [4]

Warm-up

A. Bench Press
1 x 8 (65%)
1 x 8 (70%)
1 x 6 (75%)
1 x 6 (80%)

B. 5 rounds for time of:
10 pull-ups
10 push-ups
10 knees-to-chest
10 HSPUs

Thursday Sep 7 #

conditioning (CrossFit) 40:00 [4]

Warm-up:
3 rounds of
5 pull-ups
10 push-ups
15 air squats

WOD:
5 rounds for time of
10 deadlifts (125 lbs)
10 OTB Burpees
Stairway to Heaven
Time: 17:30

running 47:00 [2] 4.0 mi (11:45 / mi) +240m 9:54 / mi
shoes: Salomon Speedcross

Black Rock. Legs were absolutely dead. I need to start factoring rest into my training plan because this was waaaay slower than it should have been.

Wednesday Sep 6 #

conditioning 30:00 [2]

Intro to lifting with Sandhurst team. Easy stuff, just a recap of things I already know.

conditioning 50:00 [4]

PE215: Established weird isolation push-up max of 70, and subsequent 65lb bench press max reps of 43.

Followed by CrossFit.

Warm-up:
500 m row
Lat band walks with calisthenics every 15 yards

A. Deadlifts (based on 220 max. high weights felt so good)
1 x 5 @ 65%
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%

B. 5 Rounds For time of:
10 x KBS (16kgs)
15 x Push-ups
20 x WB Sit-ups (15 lbs)
75 x SUs

Time: 14:50

orienteering 1:03:06 [3] *** 6.15 km (10:16 / km) +124m 9:19 / km
8c shoes: Salomon Speedcross

Bog Meadow partner-O. Ran with an IDF guy who came out with us, which was pretty interesting.

Tuesday Sep 5 #

conditioning (CrossFit) 45:00 [3]

Warm-up

A. 5 x 3 Push Press

B. Partner WOD (made this way too easy, tbh)
20 min AMRAP of:
30 KB Goblet Squat
24 KB Swing
18 Toes-to-bars
12 Pull-ups

orienteering 1:07:00 [2] 5.42 km (12:22 / km) +105m 11:16 / km
shoes: Salomon Speedcross

Course setting for today's practice at Bog Meadow. Starting pouring rain and thundering so practice, unbeknownst to David and me, was cancelled. Somehow finished setting (with maps quickly disintegrating), only to find that the team wasn't there... So we went back to Will's car only to find out we'd been locked out... Long story short, I didn't get back to post until after ESP began, but I got American Burrito so it was worth it.

running 18:00 [2] 1.5 mi (12:00 / mi) +50m 10:52 / mi
shoes: Salomon Speedcross

Up/down from car lots

Monday Sep 4 #

Note
(rest day)

The weather was insanely nice when we left (of course), wish we coulda stayed another day.

Sunday Sep 3 #

hiking 5:00:00 [3]

It rained all day but that didn't stop us from venturing out again, this time along the Jericho Trail. Took a couple muddy spills and got cold and miserable at times but I'd say it was worth it (especially since we had a ton of granola).

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