Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending May 14, 2018:

activity

time

miles

running

4:37:08

31.41

(8:49)

50.54

(5:29)

758

orienteering

3:01:37

12.53

(14:29)

20.17

(9:00)

480

38c

cross training

1:35:00

Total

9:13:45

43.94

70.71

1238

38c

averages - sleep:6.5

2:23

0:00

» now

Monday May 14, 2018 #

9 AM

cross training (Crossfit) 45:00 [3]
slept:7.0

Quick in between studying for TEEs. Congestion is finally making its way outta my lungs, yay.

Lift: Deadlift
2×4 @ 75% (180)
2×2 @ 80% (192)
3×1 @ 90% (215) *pretty easy. Kinda disappointingly so.

~ rest 1-2 minutes between sets

WOD:
10 minute AMRAP:
5 pull-ups
10 tricep push-ups
15 ABMAT sit-ups
Score: 10ish?

4 PM

running warm up/down 9:20 [1] 1.05 mi (8:53 / mi)
shoes: Salomon Speedcross

running intervals 26:30 3.28 km (8:05 / km)
shoes: Salomon Speedcross

Terrain intervals in the woods by the Colonels' houses. 10:30 of 30/60s, then 16 min of 60/60s.

running warm up/down 17:20 [2] 2.0 mi (8:40 / mi)
shoes: Salomon Speedcross

Sunday May 13, 2018 #

Event: 2018 Billygoat XL

running warm up/down 8:33 [1] 0.87 mi (9:50 / mi)
shoes: Salomon ||v|| X 4

orienteering race 2:07:26 [3] *** 14.56 km (8:45 / km) +305m 7:55 / km
24c slept:7.0 (sick) shoes: Salomon ||v|| X 4

Billygoat! Didn't get my splits printout, so time is what I got on my watch. Still sick and I could definitely tell that my physical performance was affected. Overall, though, super fun race, and a great training experience too. More detailed analysis to come after I'm done cramming for TEEs.

C • Splits 2

running warm up/down 7:38 [1] 0.6 mi (12:43 / mi)
shoes: Salomon ||v|| X 4

Billy Goat - Splits

Saturday May 12, 2018 #

Note
slept:12.0 (rest day)

Yeah I was not expecting to sleep that long. And I was still tired afterwards.

Friday May 11, 2018 #

3 PM

running long 1:30:46 [3] 11.01 mi (8:15 / mi) +518m 7:12 / mi
slept:6.0 shoes: Saucony Liberty

Long run after a really inspiring brief/discussion with CPT Griest, one of the first female graduates of Ranger School. Was really motivated and positive during the whole run, as a result, even up the hills.

Thursday May 10, 2018 #

5 AM

running 52:14 [2] 6.05 mi (8:38 / mi) +30m 8:30 / mi
slept:6.0 (sick) shoes: Saucony Liberty

Woke up feeling like absolute crap, definitely caught a cold. Getting out of bed was an effort, and the first 3 miles of this run were painfully slow. Glad I went out, though, it was a beautiful morning.

Wednesday May 9, 2018 #

7 AM

cross training 50:00 [4]
slept:3.5

Lift: 5 rounds
8 strict Press @ 70% (70#)
10 Deep Body Rows
1-2 min rest

METCON: 3 rounds for time
20 GHD Situps
30 DB Power Snatch (30#)
100 SUs
13 min time cap

Score: 10:50

I really like DB Snatches. They're so much easier than barbell snatches.

2 PM

running warm up/down 12:00 [1] 1.3 mi (9:14 / mi)
shoes: Saucony Liberty

running intervals 21:01 [4] 3.25 mi (6:28 / mi)
shoes: Saucony Liberty

At Shea Stadium. First time doing a track workout in a while, so did a pyramid:
200-400-800-1200-1200-800-400-200
with 1:1 rest
Target times were 45, 90, 3:15, and 5:00 (from mile pace to 5k pace). I think I hit these pretty well.
43/91/3:15/4:59/4:59/3:11/90/42

Tuesday May 8, 2018 #

4 PM

running warm up/down 15:14 [1] 1.92 km (7:56 / km) +210m 5:08 / km
slept:4.0 shoes: Salomon Speedcross

Up to Redoubt 4

orienteering 54:11 [3] *** 5.61 km (9:40 / km) +175m 8:21 / km
14c shoes: Salomon Speedcross

Ran the Ski Slope blue course from 2009. Gratifyingly tricky in some places, made some mistakes in two areas by undershooting (#2), and veering too far right (#11). Lost some time going to 12 because one of the gates was closed and I had to jog over and find an open one.

3DRerun here: http://3drerun.worldofo.com/?id=-488699&type=i...
^kinda funky track bc I had trouble orienting the map upon upload

running warm up/down 16:32 [2] 3.29 km (5:02 / km)
shoes: Salomon Speedcross

« Earlier | Later »