Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Nov 15, 2017:

activity

time

miles

cross training

5:47:00

orienteering

3:10:49

13.83

(13:48)

22.25

(8:35)

485

34c

running

2:39:00

19.44

(8:11)

31.29

(5:05)

228

Total

11:36:49

33.27

53.54

713

34c

averages - sleep:2.5

2:18

0:00

» now

Wednesday Nov 15, 2017 #

5 AM

cross training (CrossFit) 45:00 [3]
slept:5.0

The morning grind.
Warm-up: 500 m row then 3 rounds of
15 air squats
10 push-ups
5 pull-ups

A. Bench Press
4 x 6 @ 75%1RM (100 lbs)
Lying Tricep Press
4 x 12 (15 lb DBs)
B. 15 min AMRAP
21 decline push-ups
15 KBS (35 lbs)
9 box jumps

7 rounds completed

10 AM

cross training 30:00 [3]

Mil move. 1 point on cartwheel, 4 points on high bar 2. 3:41 in IOCT. Very pissed off about the fact that I can't seem to shed those last few seconds to tab the damn thing. At least I have a B+ in the course.

C • It'll come up 1

4 PM

running 1:03:13 [3] 8.04 mi (7:52 / mi) +63m 7:41 / mi
shoes: Saucony Freedom ISO

Holiday Inn run. Felt very smooth and good.

Tuesday Nov 14, 2017 #

3 PM

cross training 45:00 [3]

Mil Move and IOCT practice

running 51:54 [3] 6.2 mi (8:22 / mi) +165m 7:44 / mi
shoes: Saucony Freedom ISO

Arvin --> Buffalo Soldier --> Delafield via Michie --> Washington Gate --> Arvin

Monday Nov 13, 2017 #

5 AM

cross training (CrossFit) 45:00 [4]

Morning CrossFit with Morgan. CrossFit room was wonderfully un-crowded.

10 minute warmup (500 m row, band walks, 3 rounds of 15 pushups/15 air squats)

A. Back Squats
1 x 5 @ 60% (130 lbs)
1 x 5 @ 65% (140)
1 x 5 @ 70% (150)
Front Squats
2 x 5 @ 60% (100)
1 x 5 @ 65% (110)

B. 3 rounds for time of:
5 Bear Complex (75 lbs)
10 OTB Burpees
75 SUs

10 AM

cross training 40:00 [3]

Mil Move. High Bar #3 (0 points but I can almost do it), Vert Ropes #4 (1 point, hands-free, was dead), IOCT: 3:39 (still dead af from the weekend)

3 PM

cross training 45:00 [3]

Mil Move practice. Handstands, high bars, etc

Sunday Nov 12, 2017 #

running warm up/down 9:14 [2] 1.03 mi (8:58 / mi)

orienteering race 1:27:23 [3] *** 10.61 km (8:14 / km) +245m 7:23 / km
14c shoes: Salomon ||v|| X 4

Much better course, quite smooth for the most part. Messed up on 1 because I was too focused on going fast and didn't pay attention to the terrain and on finding my attackpoint, but otherwise it went so smoothly. If I had perfected my micro-route choices and increased my speed earlier, it would've gone even better.

http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

Day 2 - Red - Splits

Saturday Nov 11, 2017 #

Event: QOC Quinquagenary @ Quantico National Meet

orienteering race 1:43:26 [3] *** 11.64 km (8:53 / km) +240m 8:03 / km
20c shoes: Salomon ||v|| X 4

Day 1 Red. Made several mistakes, could not seem to connect with the map at all. 1-2 threw me off because I came across blue streamer, which I thought was denoting the out-of-bounds area, and became very uncertain as to my present location, even though everything matched up perfectly with where I thought I was on the map. 8-9 was horrible, huge parallel error, thought I was one place where I actually was another. Idk what happened with 11-12. Just overall was not at all confident and connected with the map, which was disappointing because of how fast the terrain was.

Routegadget:
http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

C • streamers 1

running warm up/down 9:30 [2] 1.01 mi (9:25 / mi)
shoes: Salomon ||v|| X 4

Day 1 - Red - Splits

Friday Nov 10, 2017 #

running 25:09 [2] 3.16 mi (7:57 / mi)
shoes: Saucony Freedom ISO

Thursday Nov 9, 2017 #

5 AM

cross training 22:00 [3]
slept:0.0

Morning practice: 10 min bike, 1 SWTH, 10 burpees, 10 min bike
#who needs sleep when there's caffeine and burpees?

5 PM

cross training 1:15:00 [3]

CrossFit

W/U: 3 rounds of
200 m row
10 pushups
10 KBS
5 pullups

A. 6 x 6 Bench Press @ 70%1RM (90 lbs)
4 x 8 Dips

B. For time:
4 rope climbs
10 wallballs (14 lbs)
10 burpees
3 rope climbs
20 wallballs
10 burpees
2 rope climbs
30 wallballs
10 burpees
1 rope climb
40 wallballs
10 burpees

Finish with mil move practice

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