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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending May 19:

activity # timemileskm+m
  running5 3:36:49 24.91(8:42) 40.09(5:25) 400
  orienteering1 2:07:26 9.05(14:05) 14.56(8:45) 30524c
  cross training2 1:40:00
  agility1 10:00
  Total7 7:34:15 33.96 54.65 70524c
averages - sleep:6.9

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Saturday May 19 #

Note
(rest day)

Goal HMR time for tomorrow: 1:34. Let's see if I have the mental strength and the health to pull it off.

Friday May 18 #

Note
(rest day)

Total rest day today and tomorrow, trying to get better before the half marathon on Sunday. Chilling with the O-bros in rural Jersey instead of in the barracks, so that makes things much more enjoyable.

Thursday May 17 #

10 AM

running 58:20 [2] 7.02 mi (8:19 / mi) +200m 7:38 / mi
slept:7.0 (sick) shoes: Saucony Freedom ISO

After physics TEE. Beginning to think that I may have erred in not taking a few days off to deal w chest congestion, even though it's more of an annoyance than anything.

Wednesday May 16 #

10 AM

cross training (Crossfit) 55:00 [4]
slept:6.5

Lift:
10 minute alternating EMOM:
Odd: 3 bench press @ 80% (105)
Even: 8-10 strict pull-ups

WOD: (13 minute time cap.)
For time-
60 sec handstand hold
28 KB swings 35#
28 1-arm push-press 25#
28 hand release push-ups
28 1-arm push-press
28 KB swings
60 sec handstand hold

Score: 10:00

Grip Strength Finisher:
4 x Farmers Carry laps (53#)
4 EMOM max length dead hang hold
3 PM

running warm up/down 19:40 [1] 2.3 mi (8:33 / mi)
shoes: Saucony Liberty

running intervals 19:06 [4] 3.0 mi (6:22 / mi)
shoes: Saucony Liberty

Cutdown Triples. 3 x 400 at threshold pace, 5k pace, 2 mile pace, 1 mile pace, with 60 sec rest. Much more fun than doing 12 x 400 at 5k pace. Goal times: 1:45, 1:40, 1:35, 1:30. Met or exceeded most.

1:48/1:43/1:42
1:39/1:39/1:39
1:33/1:33/1:35
1:28/1:30/1:27

agility warm up/down 10:00 [3]

Tuesday May 15 #

running 50:22 [2] 6.03 mi (8:21 / mi) +200m 7:34 / mi
shoes: Saucony Liberty

Easy. Crap still coming out of lungs. Tired.

Monday May 14 #

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 intensity: (15:00 @2) + (11:30 @4) 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 #

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.

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

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