Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jun 16, 2018:

activity	#	time	miles		km		+m
running	7	3:31:22	24.41	(8:40)	39.28	(5:23)	95
orienteering	2	2:24:27	9.04	(15:59)	14.55	(9:56)	410	33c
hiking	1	2:10:00	6.0	(21:40)	9.66	(13:28)	200
cross training	4	2:05:00	1.0		1.61
agility	5	40:00
Total	10	10:50:49	40.45		65.1		705	33c

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Saturday Jun 16, 2018 #

8 AM

running warm up/down 4:53 [2] 0.5 mi (9:46 / mi)
shoes: Salomon ||v|| X 4

agility warm up/down 10:00 [3]

orienteering 1:25:58 [3] *** 8.56 km (10:03 / km) +310m 8:30 / km
20c shoes: Salomon ||v|| X 4

Manitou training. Focused on compass, and learned that I have a lot to improve on. Absolutely beautiful forest, though, and really good terrain for working on distance estimation, as well, because of how easy it is to make parallel errors.

Map link: http://3drerun.worldofo.com/?id=-496285&type=i...
^^kinda funky, quickroute was giving me trouble

C • Map 4

10 AM

running warm up/down 6:21 [2] 0.56 mi (11:21 / mi)
shoes: Salomon ||v|| X 4

agility warm up/down 5:00 [3]

orienteering 58:29 [3] *** 5.99 km (9:46 / km) +100m 9:01 / km
13c shoes: Salomon ||v|| X 4

Rainbow Falls training. Goal was to run fast to attackpoint and slow down and read into the control circle. Running fast was tough at this point, because I didn't refuel after the first training. Made some mistakes, lots of parallel errors, and hesitated more than I would have liked.

Map link: http://3drerun.worldofo.com/index.php?type=info&am...

Friday Jun 15, 2018 #

6 PM

agility warm up/down 10:00 [3]

running 39:54 4.94 mi (8:05 / mi) +23m 7:58 / mi
shoes: Saucony Liberty

Easy run to the track, then 8x150 strides. Yesterday’s rest day helped immensely.

running warm up/down 11:28 [2] 1.32 mi (8:41 / mi)
shoes: Saucony Liberty

cross training 5:00 [3]

Screwing around on the pull-up bars

Thursday Jun 14, 2018 #

Note
(rest day)

Out in the field all day and night so couldn't get in any training today. Did get to do a lot of cool things with tanks, though!

C • Wow. 3

Wednesday Jun 13, 2018 #

6 AM

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

Platoon PT at Mckibben Gym: lift on your own.

1. 3 x 6 Front Squat @ 115#, 90s rest
2. 3 x 4 Bench Press @ 115#, ""
3. 3 x 4 Deadlift @ 185--> 205#, ""
4. 3 x 6 L-Pullups, ""
5. 4 x Farmers Carries @ 60#, ""
6. 3 x 10 Hanging Leg Raises,
7. 3 x 10 Bodyweight Dips
8. 3 x 8 DB Curls @ 25#

6 PM

running warm up/down 11:40 [1] 1.3 mi (8:58 / mi)
shoes: Saucony Liberty

running intervals 12:35 [4] 2.0 mi (6:17 / mi)
shoes: Saucony Liberty

200-400-600-800-600-400-200. Worst damn track workout I've had in ages. Idk if it was the lift in the morning or if I just have to suck it up and dig harder but I just could not turn over my legs fast enough on the longer reps. 200s and 400s supposed to be @ current calculated mile pace, 600s and 800 at 3200 pace.

A rep-by-rep overview of the workout:
200: 41, a little fast but no prob
400: 91, a tad too slow
600: 2:27, way too slow
800: 3:16, ugh
600: 2:31, what the even f
400: 91, eh
200: 36, pissed off

running 10:41 [2] 1.3 mi (8:13 / mi)
shoes: Saucony Liberty

agility warm up/down 10:00 [3]

Tuesday Jun 12, 2018 #

6 AM

cross training 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Saucony Liberty

Morning PT. Did half the Murph: 800m run, 50 pull-ups, 100 push-ups, 150 air squats, 800m run. Much easier than the full Murph. Then ended with core.

7 PM

running 44:10 [2] 5.03 mi (8:47 / mi) +23m 8:39 / mi
shoes: Saucony Liberty

Easy evening miles

agility warm up/down 5:00 [3]

Monday Jun 11, 2018 #

6 AM

running warm up/down 7:55 [2] 1.0 mi (7:55 / mi)
shoes: Saucony Liberty

running tempo 20:38 [4] 2.6 mi (7:56 / mi) +35m 7:37 / mi
shoes: Saucony Liberty

Platoon PT. Tried to go at tempo pace plus +/-15 sec, struggled a lot until the turnaround point, where we took a minute or two break, and after which it felt a lot easier.

cross training (core) 15:00 [3]

8 PM

running warm up/down 14:40 [1] 1.61 mi (9:07 / mi) +7m 8:59 / mi
shoes: Saucony Liberty

running hills 12:19 0.65 mi (18:57 / mi)
shoes: Saucony Liberty

12 x 10-12ish sec all out hill sprints on Commo Hill, with very slow walk down for recovery.
12.4/17.7?/11.8/13.1/12.6/12.2/12.8/13.4/12.9/12.8/12.9/12.5

running warm up/down 14:08 [1] 1.6 mi (8:50 / mi) +7m 8:43 / mi
shoes: Saucony Liberty

Sunday Jun 10, 2018 #

hiking 2:10:00 [2] 6.0 mi (21:40 / mi) +200m 19:38 / mi
(rest day) shoes: Salomon ||v|| X 4

Got out to Garden of the Gods and spent a few hours exploring. Absolutely incredible, words cannot do this place justice. I can totally see myself retiring here in Colorado after getting out of the Army.

C • Retiring 4

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