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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Apr 21:

activity # timemileskm+m
  cross training3 2:40:00
  orienteering2 2:36:50 7.09(22:07) 11.41(13:45) 390
  hiking2 2:11:00 8.19(16:00) 13.18(9:56) 230
  running3 2:01:58 15.29(7:59) 24.61(4:57) 190
  Total10 9:29:48 30.57 49.2 810
averages - sleep:4.6

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Saturday Apr 21 #

orienteering 1:52:00 [2] 8.5 km (13:11 / km) +307m 11:10 / km
slept:5.0 shoes: Salomon Speedcross

Total time setting Epunch, fixing controls, and picking controls and trash up.

Friday Apr 20 #

7 AM

cross training (Crossfit) 50:00 [3]
slept:3.25

A. Lift
Split Jerk
7 x 2 @ 85% 1RM Clean and Jerk (100-105#)

B. 3 rounds for time (15 min time cap):
200 single unders
21 T2B
15 HSPU

Thursday Apr 19 #

running 55:13 [3] 7.04 mi (7:51 / mi) +50m 7:40 / mi
slept:5.0 shoes: Saucony Liberty

Wednesday Apr 18 #

7 AM

cross training (Crossfit) 50:00 [4]
slept:4.5

A. Lift
Strict Press
5 x 8 @ 65-75%

B. 20 min AMRAP
7 C2B Pullups
5 Burpee box jump overs
Stairway to Heaven

Score: 6 rounds
3 PM

running 26:45 [2] 3.2 mi (8:22 / mi) +85m 7:43 / mi
shoes: Saucony Liberty

Buffalo Soldier and up by the Redoubts

Tuesday Apr 17 #

1 PM

running 40:00 [3] 5.05 mi (7:55 / mi) +55m 7:40 / mi
slept:5.0 shoes: Saucony Liberty

Lee Gate and Flirty Walk
5 PM

orienteering 44:50 [3] 2.91 km (15:24 / km) +83m 13:29 / km
shoes: Salomon Speedcross

Hauled more water out in Harriman. Only about 65# in my ruck this time around. New goal is to be able to easily hit 15 minute miles with this weight on my back by the time I graduate.

Monday Apr 16 #

cross training (Crossfit) 1:00:00 [4]

A. Lift
Back Squat
2 x 4 @ 80% (145)
3 x 2 @ 85-90% (150-165)
Front Squat
2 x 5 @ 75% (110)
3 x 3 @ 80-85% (125)

B. WOD
For time (10 min limit):
25 burpees
25 push-press
25 cal row
25 push-press
25 burpees

Rest 2 min

8 min EMOM

10 hollow rocks
10 T2B
10 sec plank
4 PM

hiking 15:00 [3] 0.75 mi (20:00 / mi) +30m 17:47 / mi
shoes: Salomon ||v|| X 4

Placing water controls out at Blackcap. Hardly any mileage, but I was carrying over 85 pounds in my ruck. Which is over 73% of my bodyweight. Fun times.

Sunday Apr 15 #

hiking 1:56:00 [3] 7.44 mi (15:35 / mi) +200m 14:23 / mi
shoes: Salomon ||v|| X 4

Hiking/running from the cave shelter to the Anthony Wayne parking lot. About 30 degrees colder than yesterday, but not rainy (thank god). I should have brought my black sleeping bag, instead of the green one, because I don't know if I actually ever fell asleep last night, it was so cold.

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