Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Apr 14, 2018:

	activity	#	time	miles		km		+m
	cross training	4	2:30:00
	orienteering	3	2:03:14	9.23	(13:21)	14.85	(8:18)	365	21c
	hiking	1	1:55:45	4.5	(25:43)	7.24	(15:59)	275
	running	2	1:36:27	12.05	(8:00)	19.39	(4:58)	200
	walking	1	25:00
	Total	10	8:30:26	25.78		41.49		840	21c
averages - sleep:4.9

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Saturday Apr 14, 2018 #

hiking 1:55:45 [3] 4.5 mi (25:43 / mi) +275m 21:37 / mi
slept:6.5 shoes: Salomon ||v|| X 4

Hiking out to a cave "shelter" in Harriman with Riley, Joey, and Spencer. Took turns lugging two big bundles of firewood, because apparently the abundant logs and sticks around us wasn't enough. All in all, a pretty fun time, and a very beautiful day.

C • On the map? 3

Friday Apr 13, 2018 #

Note
slept:4.75 (rest day)

Sandhurst tasking from 0700-2230. Coulda run in the morning but I was so exhausted I slept through my alarms.

Thursday Apr 12, 2018 #

7 AM

cross training (Crossfit) 40:00 [3]
slept:3.75

Oly Lift Skills Day!

Lift:
4 rounds of
1 power snatch + 1 hang squat snatch + 2 OHS
2 min rest MAX
Build to 55#. Kept the weight low and I didn't fall over this time!

WOD:
5 rounds for time of
3 clean and jerk @70% (85#)
6 strict HSPU
9 wall balls (20)
15 min time cap
Score: 9:29

3 PM

running 56:41 [3] 7.04 mi (8:03 / mi) +200m 7:24 / mi
shoes: Saucony Liberty

Wednesday Apr 11, 2018 #

9 AM

cross training 55:00 [4]

A. Lift
4x3 push-press, climb to 105#
2 min rest betw. sets
4x3 Bench press, climb to 120#
Rest 2 min betw sets

B. WOD:
10 min AMRAP

10 pullups
10 HRPU
10 Box jumps
Score: 6 rounds

C. Grip/Core
5-4-3-2-1 Med Ball Shoulder-overs (45#)
25m Farmers Carry (55# DBs)

5 PM

orienteering 35:31 [3] 4.1 km (8:40 / km) +100m 7:43 / km
shoes: Salomon ||v|| X 4

Checking three controls. They are good now.

Tuesday Apr 10, 2018 #

5 AM

running 39:46 [3] 5.01 mi (7:56 / mi)
slept:4.75 shoes: Saucony Liberty

5 PM

orienteering 32:00 [3] 3.2 mi (10:00 / mi)
shoes: Saucony Liberty

Setting W/Y courses

Monday Apr 9, 2018 #

10 AM

cross training (Crossfit) 45:00 [4]

Lift: Deadlift
2x4 @ 185
2x3 @ 205
3x1 @ 225
1 min rest between each set

WOD: For time
21-15-9
Thruster (25# DBs)
KBS (20kg)
200m run
12 min time cap

4 PM

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

orienteering (O-tervals) 28:39 [3] *** 3.04 km (9:25 / km) +135m 7:43 / km
14c shoes: Salomon ||v|| X 4

Couldn't go out to Harriman because we didn't get an OIC, so we did stuff at the ski slope instead. This was a short o-tervals session. Sent people out in groups of 3-4, and had them race three controls in a row then regroup and recover to the 4th, where they'd start again. I think it was a good training session.

orienteering 27:04 [3] *** 2.56 km (10:34 / km) +130m 8:26 / km
7c shoes: Salomon ||v|| X 4

Part 2 of practice: 2/3 of the Brown middle course from the 2013 A Meet.

Sunday Apr 8, 2018 #

walking 25:00 [1]
(rest day)

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