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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Oct 9, 2017:

activity # timemileskm+m
  cross training4 3:50:00
  orienteering3 3:29:48 12.81(16:23) 20.61(10:11) 35623c
  miscellaneous1 2:00:00
  hiking1 1:17:25 3.69(20:59) 5.94(13:02) 336
  Total6 10:37:13 16.49 26.55 69223c

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Monday Oct 9, 2017 #

Note
(rest day)

Got stuck in traffic on the way back from Boston so couldn't go run

Sunday Oct 8, 2017 #

Event: NEOC: Noon Hill
 

orienteering 1:24:42 [3] 8.63 km (9:49 / km) +100m 9:17 / km
shoes: Salomon ||v|| X 4

Ran the red course at Noon Hill. Had a tough time focusing, so I made a ton of stupid mistakes that added up. It was good, though; the map was much more technical than I was expecting, so I consider this good training.
I convinced Lupe to come along and do a yellow course, which she found pretty easy! Hopefully we'll get to go to more orienteering meets together in the future :)

Saturday Oct 7, 2017 #

miscellaneous (rock climbing) 2:00:00 [3]

Went to an indoor rock climbing gym in Boston with Lupe and did bouldering! A whole lot of fun, even if (or maybe especially because) we're not that good.

Friday Oct 6, 2017 #

cross training 30:00 [4]

O-Team morning practice designed by yours truly.

Warm-up:
Stairway to Heaven (at landing 1 perform 10 push-ups, landing 2 10 air squats, level 3 10 lunges, level 4 10 burpees)
High Knees/butt kicks to boxing hallway
Bear crawl down hallway
Run down stairs to Hayes and do whatever dynamic stretching you need

Workout:
3 rounds of IOCT floor sequence
Between rounds do 3 rope climbs

Cash-out:
100 push-ups

cross training (lift) 50:00 [4]

10 min warmup

Superset: Lunges - 3x12-15 each leg + Pull-Ups 3x12-15 (35 lb KBs)
Superset: Step-Ups - 3x12-15 each leg + Dips - 3x12-15 (20 lb DBs)
Superset: Rear Delt Raises - 3x12-15 + Dumbbell Shoulder Press - 3x12-15 (25/20 lbs)
Superset: Reverse Hypers - 3x12-15 + Bicep Curls - 3x12-15 (20 lbs)
Superset: Calf Raises - 3x12-15 + Tricep Extensions - 3x12-15 (35 lbKB/40 lb DB)

Thursday Oct 5, 2017 #

cross training 30:00 [3]

IOCT work. Did the track laps in 84s, so hopefully that means I have a higher chance of tabbing.

orienteering 25:00 [1] 1.0 mi (25:00 / mi)
shoes: Saucony Freedom ISO

Setting controls

orienteering 27:25 [4] *** 4.72 km (5:49 / km) +88m 5:19 / km
20c shoes: Saucony Freedom ISO

I designed a sprint course through cadet area and we ran it for practice. Apparently I designed it well, and everyone had a blast, so I'm quite content. Ran it myself, which wasn't quite as fun as if I hadn't known where the controls were, but it was still a good time.

cross training (CORE) 10:00 [3]

Wednesday Oct 4, 2017 #

cross training 1:20:00 [4]

Yoga + row/burpee stuff in PE215 to warm up

A. Core. 2 rounds of:
10-12/side TRX Superman push-outs
20/side Swiss ball mountain climbers
10-12/side Half-Kneeling Cable Crossovers (42.5 lbs)

B. Olympic Lifts
Hang Clean - 3x6 (bar above knees) (75 lbs)
Hang Pull - 3x6 (bar above knees) (85 lbs)
Power Clean 3x6 (weight + 10 pounds) (85)
Push Jerk - 3x6 (Power Clean weight) (85)

orienteering (rucking) 1:12:41 [3] 3.51 mi (20:42 / mi) +168m 18:02 / mi
3c shoes: Salomon Speedcross

Bull Pond high points with Stockville team and a 40 lb ruck

Tuesday Oct 3, 2017 #

cross training 30:00 [3]

IOCT practice

hiking (rucking) 41:47 [3] 1.84 mi (22:43 / mi) +336m 14:29 / mi

Stockville prep--up to the top of Bear Mountain with a 45 lb ruck. Made the stupid decision to wear new shoes, and my arches suffered.

hiking (rucking) 35:38 [2] 1.85 mi (19:16 / mi)

And down the mountain

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