Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Mar 3, 2018:

	activity	#	time	miles		km		+m
	cross training	7	3:46:48	2.03		3.27
	running	4	2:40:16	19.93	(8:02)	32.08	(5:00)	362
	orienteering	1	1:54:24	9.22	(12:24)	14.84	(7:43)	350	67c
	swimming	3	1:20:00
	Total	11	9:41:28	31.18		50.19		712	67c
averages - sleep:6.4

2:19

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Saturday Mar 3, 2018 #

5 AM

cross training 25:00 [3]

Platoon PT

1 PM

orienteering 1:54:24 [3] *** 14.84 km (7:43 / km) +350m 6:54 / km
67c shoes: Salomon Speedcross

Time and distance include movement between training areas.
Started with a 1.2 km Maze-O sprint around Cadet Area to warm up in the map. Jogged over to Trophy Point, and did a 1.9 km sprint around Ike Hall. Jog/walked up the big hill to Fort Putnam, and did a 5km control pick through the woods around the Fort, Michie, and the housing area. Finished up with a jog back to Mac Short from Buffalo Soldier.

Friday Mar 2, 2018 #

10 AM

cross training 1:15:00 [3]

Warm-up:
800m run
Dynamics

A. JNT Agility Workout
4 rounds of ladder drills
4 rounds of hurdle drills

B. Quick lift

1a. Bench Press
1x10 @ 95#
1x8 @ 105#
1x5 @ 115#
1x3 @ 120#

1b. Seated Cable Row
1x10 @ 85#
1x10 @ 90#
1x10 @ 100#
1x8 @ 120#

2. DB Romanian Deadlift
4 x 10 w/ 50# DBs

3. Suitcase Carries
2x40 yd per arm w/ 45# DB

Thursday Mar 1, 2018 #

12 PM

swimming 5:00 [4]

5 min ACU swim retest. 114 yards, was hoping for 125. Either way, that's still about a 25 meter improvement.

5 PM

running warm up/down 9:02 [3] 1.25 mi (7:14 / mi)
shoes: Saucony Freedom ISO

cross training 36:48 [4] 2.03 mi (18:08 / mi)
shoes: Saucony Freedom ISO

Murph at South Dock. Split it up into 10 rounds of 10 pullups, 20 pushups, 30 air squats and took no breaks. Kinda proud of this time, since most people complete it in around 40-45 minutes. Next step is to add the 15# weighted vest.
1st mile: 6:49
2nd mile: 7:51

Wednesday Feb 28, 2018 #

12 PM

swimming 45:00 [3]
slept:5.5

Wave pool sesh, just getting comfortable with the water before retesting the 5 minute swim tomorrow.

4 PM

cross training warm up/down 15:00 [3]

Core & dynamics

running 39:14 [2] 4.2 mi (9:20 / mi) +190m 8:11 / mi
shoes: Saucony Freedom ISO

Easy MP Trail

Tuesday Feb 27, 2018 #

5 AM

cross training (Crossfit) 50:00 [3]
slept:5.0

W/U:
500 m row
3 rounds of
5x/side KB cleans
10 pushups
10 deep air squats

A. 9 mins to establish 1RM of Power Clean.
1RM: 105#. Not heavy, just can't get the form down with higher weights

B. EMOM for 7 mins:
3 x Power Cleans @ 80% of 1RM (85#) (disappointingly easy)
Rest 1 min then,

C. EMOM for 7 mins:
5 x Strict HSPUs
Rest 1 min then,

D. 5 Rounds For Time of:
7 x Thrusters (55#)
7 x OTB Burpees
Time: 5:27

4 PM

running warm up/down 4:39 [1] 0.4 mi (11:37 / mi) +42m 8:46 / mi
shoes: Saucony Liberty

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

running tempo 52:39 11.27 km (4:40 / km)
shoes: Saucony Liberty

Luskie Laps. 5 x (1100 meters 5k pace/1100 meters recover). Aimed for ~6:45/mile pace.
5k pace splits:
4:30
4:37
4:35
4:34
4:38

Monday Feb 26, 2018 #

7 AM

swimming (Survival Swim) 30:00 [3]
slept:5.5

AWSST parts B and C (woulda got full points on part C had I not accidentally slung my rifle when jumping in...), then 5 min post test

4 PM

cross training warm up/down 15:00 [3]

Core + dynamics

running 54:42 [3] 7.08 mi (7:44 / mi) +130m 7:19 / mi
shoes: Saucony Liberty

3 Gates run with a few 60 second pickups

Sunday Feb 25, 2018 #

Note
slept:9.5 (rest day)

CCQ shift

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