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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Feb 3:

activity # timemileskm+m
  swimming4 3:40:00
  cross training7 3:09:00
  running4 1:57:55 14.62(8:04) 23.53(5:01) 149
  orienteering1 1:52:48 11.33(9:57) 18.23(6:11) 44027c
  Total12 10:39:43 25.95 41.76 58927c
averages - sleep:5.9

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SuMoTuWeThFrSa

Saturday Feb 3 #

orienteering 1:52:48 [3] *** 18.23 km (6:11 / km) +440m 5:31 / km
27c slept:7.0 shoes: Saucony Freedom ISO

Car battery died so I couldn't go out to Mountain Lakes. Instead did a course on post consisting of 5 sections of O-tervals spaced out between long legs. Lots of running through snow and up hills. Favorite part of the run was at the top of the ski slope, where a snowboarding cadet saw me and asked why on earth I was running.

Friday Feb 2 #

5 AM

cross training (CrossFit) 30:00 [4]
slept:5.5

Short morning sesh. Sore af from Wednesday.

Warmup:
500 m row, easy
3 rounds of
10 KB Goblet Squat @16kg
10 Scap Pullups
10 pushups
Dynamic Stretch

WOD: "Fran"
21-15-9 for time
Thrusters (65#)
Pullups
Time: 8:50

End with:
60 s plank
60 s/arm ring grip holds
60 s plank
1 PM

swimming 1:30:00 [3]

Survival Swim AI/AW then sitting--or swimming--in on the next hour's class

Thursday Feb 1 #

7 AM

swimming 45:00 [3]
slept:6.0

Surface ditching. Didn't drown. Yay.
5 PM

cross training 25:00 [3]

Orienteering practice:
Tunnel crawl competition then a game of ultimate frisbee

running 16:00 [2] 2.01 mi (7:58 / mi)
shoes: Saucony Freedom ISO

Wednesday Jan 31 #

12 PM

swimming 40:00 [3]
slept:6.0

Survival swim AW
4 PM

cross training 4:00 [5]

APFT.
Pushups: 94
Situps: 116
Gotta get better.

running 13:51 [4] 2.0 mi (6:55 / mi)
shoes: Saucony Freedom ISO

Possibly the worst APFT run I have had so far (and the coldest I have ever felt on a run). Sluggish pace, due to two things: a) not warming up sufficiently for the 20 degree (plus windchill) weather... need at least a 15 min w/u for optimal performance in NORMAL temps; and b) running in just APFU shorts and T-shirt instead of with warmer clothes on. Could not find that higher gear because my body was too cool.
5 PM

cross training (lift) 50:00 [4]

After APFT.

Warmup:
Jog to Arvin
2 rounds of
10 bar back squats
10 KB deadlift @ 24kg
10 bar front squats
Band walks

Workout:
A. Back Squats
1 x 5 @ 50% (105#)
1 x 4 @ 50% + 25# (135)
1 x 3 @ 50% + 50# (160)
2 x 2 @ 170#

B. Front Squats
1 x 5 @ 50% (95#)
1 x 4 @ 50% + 20# (115)
1 x 3 @ 50% + 40# (135)
2 x 2 @ 50% + 60# (155)

C. Deadlifts
1 x 5 @ 135#
1 x 4 @ 145#
1 x 3 @ 170#
2 x 2 @ 195#
2 x 2 @ 220# (~95% of max last time it was tested)

Tuesday Jan 30 #

7 AM

swimming (Survival Drown class) 45:00 [3]
slept:5.5

ACUs + MOLLE + Rifle. Actually thought I was going to drown with MOLLE ditch and unslinging the rifle. Not a fan of getting dragged down to the bottom of the pool with 25+ lbs of dead weight and soggy ACUs.
4 PM

cross training (pushups) 10:00 [3]

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

running 27:33 [1] 3.08 mi (8:57 / mi) +84m 8:15 / mi
shoes: Saucony Freedom ISO

Easy jog b/c APFT tomorrow

Monday Jan 29 #

5 AM

cross training (CrossFit) 40:00 [4]
slept:5.5

W/U:
500 m row
2 rounds of
5 HSPU
10 KBS @20kg
10 Walking Pushups
10/side Walking Lunge

Strength:
5 rounds
4 Bench Press, Ascending to 110#
12 Lying Triceps Extensions @15#

WOD: "JT"
21-15-9 of
HSPU
Ring Dips
Pushups

Time: 11:20
4 PM

cross training 10:00 [3]

To begin practice:
10 EMOM
10 pushups, perfect form

running warm up/down 30:40 [2] 3.5 mi (8:46 / mi)
shoes: Saucony Freedom ISO

To/from/around Lee Gate, trying not to die on the hillside

running 29:51 [4] 4.03 mi (7:24 / mi) +65m 7:03 / mi
shoes: Saucony Freedom ISO

Route 218 run. Started out with the lead pack at a nice 6:20 pace but then I got cramps so yeah...

cross training (core) 10:00 [3]

Sunday Jan 28 #

Note
(rest day)

Driving back from Boston and doing all the work I should have done earlier

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