Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Sep 22, 2017:

activity	#	time	miles		km		+m
cross training	7	3:34:00	3.5		5.63
orienteering	3	3:20:14	13.64	(14:40)	21.96	(9:07)	580	37c
hiking	1	1:21:00	4.53	(17:53)	7.29	(11:07)	122
running	5	1:01:42	7.71	(8:00)	12.41	(4:58)	25
Total	7	9:16:56	29.38		47.29		727	37c

2:21

0:00

» now

Friday Sep 22, 2017 #

cross training 1:00:00 [4]

Long warmup.

A. Power Day
Hang Clean - 3x6 (bar above knees); 65 lbs
Hang Pull - 3x6 (bar above knees); 75 lbs
Power Clean 3x6 (weight + 10 pounds); 85 lbs
Push Jerk - 3x6 (Power Clean weight); 85 lbs

B. Dem abs. 3 rounds of:
10/side x 25 lb med ball oblique wall slams
15 x 25 lb med ball V-up
10 x ankles-to-bars

hiking (rucking) 1:21:00 [3] 4.53 mi (17:53 / mi) +122m 16:30 / mi

Rucking after class with Morgan. Hauling a 65 lb rucksack is surprisingly easy with a friend coming along.

C • Impressive 3

Thursday Sep 21, 2017 #

cross training 50:00 [3] 3.5 mi (14:17 / mi)
shoes: Saucony Freedom ISO

Had a fun practice today consisting of ultimate frisbee and soccer!

Wednesday Sep 20, 2017 #

cross training (lift) 45:00 [3]

Actually gonna try to adhere to a program now to increase overall strength and power. Next two weeks are focusing on building a base.

Today: Weight where there's still something left in the tank for abt 3 or so more reps. 65-75% 1RM.

Back Squats - 3x8-12 (135 lbs)
Romanian Deadlift - 3x8-12 (145 lbs)
Bench Press - 3x8-12 (95 lbs)
Bent-Over Rows - 3x8-12 (40 lbs)
Standing Military Press - 3x8-12 (60 lbs)

running warm up/down 2:57 [2] 0.35 mi (8:26 / mi)
shoes: Salomon Speedcross

To North Dock

orienteering hills 15:16 [4] 1.64 mi (9:19 / mi)
shoes: Salomon Speedcross

Woods hill repeats at Flirty. 12 x 30 sec sprint up/down hill, 60 sec rest. Time includes warm-up and cool-down to/from site.

cross training (CORE) 15:00 [4]

Quick core sesh held by yours truly. A good time.

Tuesday Sep 19, 2017 #

cross training 4:00 [5]

APFT.
2 min push-ups: 87 (shoulda done better)
2 min sit-ups: 122 (chill)

running 13:30 [4] 2.0 mi (6:45 / mi)
shoes: Saucony Freedom ISO

APFT 2 mile. Godawful. I've lost my speed.

Monday Sep 18, 2017 #

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

running 23:19 [2] 3.01 mi (7:45 / mi) +15m 7:38 / mi
shoes: Saucony Freedom ISO

Easy shake-out run, since there's an APFT tomorrow. Inserted 6 x mile pace pick-ups in the middle.

cross training (core) 10:00 [3]

Sunday Sep 17, 2017 #

running warm up/down 12:00 [1] 1.35 mi (8:53 / mi)

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

orienteering race 1:16:02 [3] *** 8.72 km (8:43 / km) +255m 7:36 / km
20c shoes: Salomon Speedcross

Day 2 of Letchworth. Decent race overall, made a lot of minor mistakes here and there that really added up (calculated at least 10 minutes of mistakes), but had no major issues with navigation and knew where I was at all times. Now I know that if I run fast and navigate cleanly, with better microroute decisions, I may be able to place in F-21+

Day 2 - Red Y - Splits

Saturday Sep 16, 2017 #

Event: Falls Classic - Letchworth State Park

running warm up/down 9:56 [2] 1.0 mi (9:56 / mi) +10m 9:38 / mi
shoes: Salomon Speedcross

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

orienteering race 1:48:56 [3] *** 10.6 km (10:17 / km) +325m 8:55 / km
17c shoes: Salomon Speedcross

Red Y. Goal today was to go slow and focus on perfect navigation, and for the most part I met this goal. Knew exactly where I was the entire time, and made only 2 or 3 time-costing mistakes (as in >1-2 min). Did not push myself at all physically, so I know that if I did, I would have placed very well.
For tomorrow I need to focus on picking up the pace while maintaining clean navigation, as well as microroute choices.

Day 1 - Red Y - Splits

« Earlier | Later »