Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Mar 13, 2018:

	activity	#	time	miles		km		+m
	cross training	6	6:15:00
	running	7	4:27:34	30.81	(8:41)	49.58	(5:24)	393
	orienteering	1	34:36	2.89	(11:58)	4.65	(7:26)	44
	Total	10	11:17:10	33.7		54.23		437
averages - sleep:5.5

3:48

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Tuesday Mar 13, 2018 #

running 34:45 [2] 4.0 mi (8:41 / mi)
shoes: Saucony Liberty

On the treadmill because snow.
Easy to shake out legs before 3k time trial tomorrow.

C • 3k 2

cross training 25:00 [3]

Ladder drills

Monday Mar 12, 2018 #

11 AM

running warm up/down 9:17 [2] 1.06 mi (8:45 / mi)
shoes: Saucony Liberty

Down to the hill

running hills 19:34 2.12 mi (9:14 / mi)
shoes: Saucony Liberty

8 x ~210 m hill sprints. Started at the bottom of Prospect Hill Drive and stopped at the first side street. Nice because the grade started out easy, and then got much harder halfway in, so I could really accelerate into the hill.
Splits: 54/55/52/54/52/52/52/50

running warm up/down 9:29 [2] 1.07 mi (8:52 / mi) +20m 8:23 / mi
shoes: Saucony Liberty

4 PM

running warm up/down 22:41 [1] 2.5 mi (9:04 / mi) +30m 8:45 / mi
shoes: Saucony Liberty

To/from crossfit gym

cross training (Crossfit) 45:00 [4]

Found a nice gym closeby. They have a dog!
Extensive warmup, then the WOD.
AMRAP 14:
40 Abmat situps
20 cal row
20 burpees

3 rounds finished plus 10 cal row

Sunday Mar 11, 2018 #

running warm up/down 26:15 [2] 3.0 mi (8:45 / mi)
shoes: Saucony Liberty

Running to/from Franklin Park

orienteering 34:36 [3] 4.65 km (7:26 / km) +44m 7:06 / km
shoes: Salomon Speedcross

Training at Franklin Park with Vilppu and Tyra. Really good session, warmed up into the map with a line-O and shifted into some O-tervals. Nice to be able to really orienteer at speed again!

cross training 25:00 [4]

At North Station, waiting for the train to come.
Continuous rounds of combinations of pistol squats, deep air squats, lunges, dips, push-ups, etc., with jogging for recovery.

Saturday Mar 10, 2018 #

Note

Walked a lot today, at least 6 miles.

11 AM

running 48:43 [2] 6.01 mi (8:06 / mi) +88m 7:45 / mi
shoes: Saucony Liberty

Managed to find the trail along the Charles. Got a few strides in, mostly chill because there was snow and ice.

2 PM

cross training 3:00:00 [3]

Rock climbing at Brooklyn Boulders Somerville! We got auto belay certified this time, so we were able to do a lot more than just bouldering. A fun time, got genuinely tired at the end:)

Friday Mar 9, 2018 #

Note
(rest day)

Travel day

Thursday Mar 8, 2018 #

10 AM

cross training (lift) 40:00 [4]
slept:5.0

Quick lift
A. Superset
4 rounds of
5 Bench Press @ 115#
5 Back Squat increasing w each set to 155#

B. Bear Complex: 5 rounds of 7 of
Power Clean
Front Squat
Push Press
Back Squat
Behind the Head Push Press
Don't drop the bar.

Weights: 45/55/65/75/85 lbs
Ended up having to break up final round, was concerned I was going to drop the bar on my head during the second push press

4 PM

running 51:54 [1] 6.02 mi (8:37 / mi) +60m 8:22 / mi
shoes: Saucony Liberty

Took a cue from the elite marathoners and went on a very easy run. Saw a cat. It was a good time.

C • Cat 1

Wednesday Mar 7, 2018 #

7 AM

running warm up/down 17:38 [2] 2.13 mi (8:17 / mi)
shoes: Saucony Liberty

running hills 22:36 2.38 mi (9:30 / mi) +175m 7:44 / mi
slept:6.0 shoes: Saucony Liberty

7 x MSC Hill repeats @ 5k-10k effort. Before the snow started to come down heavier, which was nice.
1:33/1:43/1:43/1:41/1:44/1:45/1:40

running warm up/down 4:42 [1] 0.52 mi (9:02 / mi) +20m 8:04 / mi
shoes: Saucony Liberty

5 PM

cross training 1:00:00 [4]

Arvin practice for orienteering bc of snowstorm.

Start in 62 room
1 set:
10 pullups
15 burpees
10 pullups
15 burpees
15 prone row

Stairway to Heaven (every step)
40 pushups at top
Run down to Hayes

3 rounds of
10 Arnold Press @15-20# (whichever weight was available)
10 KB Cleans (16-20kg)
10 Bent Over DB Row (40#)

Run to 62 Room
5 min bike
50 crunches

Repeat entire workout

*In second round of workout only got to 2 rounds of arm complex bc limited time

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