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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Feb 10:

activity # timemileskm+m
  swimming8 5:35:00 0.56 0.9
  cross training8 5:00:00
  running2 1:28:56 10.73(8:17) 17.27(5:09) 150
  military training1 1:04:00 4.0(16:00) 6.44(9:57) 50
  Total17 13:07:56 15.29 24.6 200
averages - sleep:5

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Saturday Feb 10 #

cross training 20:00 [3]
(rest day)

Company PT: core workout

Took a much-needed rest day

Friday Feb 9 #

cross training (yoga) 45:00 [2]

7 AM

swimming 30:00 [3]
slept:5.0

Failed Survival Gate 2, didn't even get to the ditch point. I think I was just hella burnt out from this week...
Good news tho, jumped off the 10 meter platform and it was AWESOME. Probably the longest time I've ever been in free-fall.
12 PM

swimming 50:00 [3] 0.9 km (55:33 / km)

ACU-focused conditioning. Big picture: perfect side/backstroke and keep calm.

W/U:
25 breast
25 UW
25 side
25 UW
25 side
25 back

Workout:
-ACUs
50/75/100/75/50 breast or side
25 UW

-Slick
75/100 free
50 side or back

*Swimming slick after fully clothed and in boots was incredibly easy. I didn't fully realize just how bad the drag was until today
5 PM

cross training (lift) 50:00 [4]

W/U:
2 rounds of
10 OHS w/ 25# plate
10 slow chest-to-ground pushups
1 min plank
7 breaths groin/inner thigh stretch
5/side Turkish Getups
10 wall slides

Workout:
1. 5x5 Back Squat (135# first 2, 160# last 3)
2. 5x5 Bench Press (70# first 2, 115# last 3)
3a. 5x5 Shoulder DB press (30#)
3b. 5x5 Chest-to-bar Pullups

Thursday Feb 8 #

1 PM

swimming 45:00 [3]

The standard for rifle removal with MOLLE: sink no more than 2 feet below the surface. Me: removes rifle and finds self somehow sitting at the bottom of the pool.
Ugh.
4 PM

cross training 5:00 [3]

Introduced the O-team to Pedestal core

running 41:21 [2] 4.71 mi (8:47 / mi) +120m 8:08 / mi
shoes: Saucony Freedom ISO

Very easy run with the team, recovering from the past 2 days

Wednesday Feb 7 #

7 AM

swimming (Try not to Drown class) 45:00 [3]
slept:5.0

Literally the only thing I could do was blouse inflation. Not the 5 min ACU swim or SG4 initiation... low key worried I might fail.
12 PM

swimming 1:00:00 [3]

Survival Swim AW in the wave pool
4 PM

cross training 1:00:00 [4]

7FEB WOD: “Short and Sweet”
Warm-up:
500 m row OR 800 m bike OR 400 m run
Any way you want to break it up
300 air squats
200 lunges
100 pushups

A : 4 rounds
1 Rope Climb
15 KBS
1 lap Farmers Carry
15 Goblet Squats

B: 4 rounds
8 pullups
10 Dips
8 chinups
10 narrow pushups
8 T2B

Tuesday Feb 6 #

2 PM

swimming 30:00 [3]

Survival Swim AW
4 PM

cross training (O-Team practice) 1:00:00 [4]

W/U:
10 min bike
Dynamics

Workout:
3 rounds of
4 x (5 Jump Squats + Stairway to Heaven sprint, hit every step)
1x (5 Jump Squats + Stairway to Heaven bounding)
Focus: Intensity and turnover

Finish up with 10 minutes of core

Monday Feb 5 #

5 AM

cross training 45:00 [3]
slept:5.0

W/U:
500 m row
3 rounds of
10 bar bench press
10 bar bent row
10 band pulls

2 min plank

Workout:
1a. Bench Press 4 x 10 @ 100#
1b. Barbell Bent Row 4 x 10 @ 95#
2a. Spiderman pushups 3 x 12
2b. Chinups 3 x 8
3a. Tricep Pushups 3 x 20
3b. Wide pullups 3 x 8
7 AM

swimming (Yuk Drowning Class) 45:00 [3]

1 PM

swimming 30:00 [3]

AI with instructor cuz I can't do the damn ditch with the rifle
5 PM

running 47:35 [3] 6.02 mi (7:54 / mi) +30m 7:47 / mi
shoes: Saucony Freedom ISO

Cragston run. Not too hindered by blisters.

cross training 15:00 [2]

Foam rolling + pedestal core

Sunday Feb 4 #

military training (rucking) 1:04:00 [3] 4.0 mi (16:00 / mi) +50m 15:24 / mi

45# ruck. Tried to break in issued boots. Instead the boots broke in my feet, so had to end early.

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