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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Nov 18:

activity # timemileskm+m
  military training2 8:30:00 32.0(15:56) 51.5(9:54)
  conditioning7 4:35:00
  orienteering3 2:16:03 8.71 14.01 28029c
  running3 2:04:21 15.27(8:09) 24.57(5:04) 228
  Total12 17:25:24 55.98 90.08 50829c
averages - sleep:5

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Saturday Nov 18 #

military training (Sandhurst) 4:30:00 [4] 15.0 mi (18:00 / mi)

They threw a 5 mile run in there, which was a huge relief. And then they sent us up to Redoubt 4 via MP Trail with our rucks on. And made us do a lot of skills that I couldn't really help with since I never practiced with the team.

Friday Nov 17 #

military training (Sandhurst) 4:00:00 [4] 17.0 mi (14:07 / mi)

Good god that was a ridiculous ruck

Thursday Nov 16 #

3 PM

orienteering 30:00 [1]

Course setting for practice
4 PM

orienteering 18:40 [4] *** 3.4 km (5:29 / km) +35m 5:13 / km
15c shoes: Saucony Freedom ISO

Sprint course designed by yours truly

conditioning 25:00 [4]

Followed by an Arvin workout designed by yours truly again

Set 1:
1 Stairway to Heaven, to the very top (4th floor)
10 burpees
Run back down to the bottom

Set 2:
Stairway to Heaven to 3rd floor
10 burpees
10 jump squats
Run back to the bottom

Set 3:
Stairway to Heaven to the 2nd floor
1 IOCT (floor portion)
Run back to the bottom

Set 4:
Stairway to Heaven to the 1st floor
10 burpees
10 jump squats
10 Iron Mikes
Run to the bottom

CASH-OUT (NO REST!):
50 Russian Twists
50 penguins
50 bicycles
50 leg raises
50 flutter kicks
2 minute plank

ENDEX

Wednesday Nov 15 #

5 AM

conditioning (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

conditioning 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.
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 #

3 PM

conditioning 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 #

5 AM

conditioning (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

conditioning 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

conditioning 45:00 [3]

Mil Move practice. Handstands, high bars, etc

Sunday Nov 12 #

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...

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