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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jan 20:

activity # timemileskm+m
  orienteering2 4:18:52 17.17(15:04) 27.64(9:22) 180
  cross training5 3:15:00 0.81 1.3
  swimming3 2:10:00 0.65 1.05
  running3 1:42:51 11.4(9:01) 18.35(5:36) 313
  Total10 11:26:43 30.03 48.33 493

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Saturday Jan 20 #

5 AM

cross training 50:00 [3]

I love me some company PT before SAMI.

PRT for warmup

Workout: 3 rounds of
3 sets of
-15 situps
-10 T pushups
-15 air squats
-10 burpees
2 floors stairway to heaven

And a cooldown
5 PM

running 50:48 [2] 6.03 mi (8:25 / mi) +100m 8:01 / mi
shoes: Saucony Freedom ISO

Easy road run

Friday Jan 19 #

12 PM

swimming 45:00 [3] 1.05 km (42:51 / km)

Warmup:
200 m drills

Hero WOD: "Rocket"
30 min AMRAP of
50 m swim
10 pushups
15 squats

Completed 15 rounds. This did not feel hard at all; perhaps I should have gone faster.

C/D:
100 m breaststroke

Thursday Jan 18 #

7 AM

swimming 45:00 [3]

Survival Swim: elementary backstroke and breast. I can do strokes.
4 PM

cross training 1:15:00 [4] 1.3 km (57:42 / km)

O-team Arvin practice designed by yours truly

18JAN WOD: "Are we out of the woods yet?"
W/U: 500 m row OR 400 m run OR 800 m bike
Then 3 rounds of
30 Air Squats
20 Pushups
10 Pullups
Instep + Hip Flexor + Pigeon

Workout:

A. 5 rounds
20 Kettlebell Swings, 20kg
15 Toes to Bars
10 Dips
5 pullups
1 lap Farmers Carry, 16kg

B. 4 rounds
Stairway to Heaven
10 burpees at top

C. 3 rounds in Hayes
1 rope climb
10/leg weighted walking lunge, 20lb
5 gorilla chin/crunch
1 lap

Wednesday Jan 17 #

running 42:32 [2] 4.35 mi (9:47 / mi) +213m 8:29 / mi
shoes: Saucony Freedom ISO

Easy practice today--run up to the pullup bars at the top of Stony Lonesome with a group, do 40 pullups as a group, run back. Ran with Whitney and Julianne.

cross training (abs) 10:00 [5]

Tuesday Jan 16 #

7 AM

swimming 40:00 [3]

Survival swim. Perfected those damn rhythmic bobs after getting 0 points in SG1
3 PM

cross training 50:00 [3]

Warmup:
500 m row in 2:10
3 rounds of
Walking lunge
20 pushups
10 scapular pullups
20 situps

A. 5 rounds of:
8 wide pullups
10 clap pushups
15 jump squats
20 crunches

B. 3 rounds of:
10 dips
8 ring pullups
15 bulgarian split squats
10 knee raises

C. 3 rounds of:
10 inverted rows
10 Spiderman pushups
15 single leg glute thrusters
20 ab saws

Monday Jan 15 #

orienteering race 2:08:12 [3] 13.47 km (9:31 / km)
shoes: Salomon ||v|| X 4

EXTREME-O. Hands-down the best part of the weekend. Me, Riley, and Jesson were sure we'd won, but it ends up we forgot to read the directions on one control and mispunched. Ah well. It was still an awesome time.

Sunday Jan 14 #

running warm up/down 9:31 [1] 1.64 km (5:48 / km)
shoes: Salomon ||v|| X 4

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

orienteering race 2:10:40 [3] 14.17 km (9:13 / km) +180m 8:40 / km
shoes: Salomon ||v|| X 4

Well, this was... an adventure. Almost an entire hour of lost time. Hit every control until 9 pretty ok, and was sure I would go under 10 per k. But then had issues thinking I somehow overshot 9 and ended up wandering around for a few minutes until I figured it out and located the (well-hidden) control. And then 10... jeezums. Somehow ended up going up the wrong stream (I literally do not remember seeing the other one), and attacked as planned... but of course, the control wasn't there, and nothing added up in my brain. The GPS track says it all. Finally got my bearings by getting to the road (after heading the wrong way off my compass first, ugh), then attacking off the clearing. 11 was also a mess, should have exited 10 of a precise bearing, but didn't and ended up with a major parallel error. 12 was less gross, caught myself quickly, but still bleh. Everything after that went smoothly but good god that was a horrid race.

Issues: lack of focus, parallel errors, NOT USING COMPASS

Routegadget: http://www.gaorienteering.org/Local_Events/gadget/...

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