Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jun 19, 2018:

activity

time

miles

running

3:38:59

26.75

(8:11)

43.05

(5:05)

122

cross training

2:25:00

orienteering

2:24:27

9.04

(15:59)

14.55

(9:56)

410

33c

agility

45:00

Total

9:13:26

35.79

57.6

532

33c

2:50

0:00

» now

Tuesday Jun 19, 2018 #

6 AM

cross training 1:15:00 [3]

Morning PT at Waller. Started out with pushup endurance session.

100 Bench Press (bar only)
100 tricep DB Press (25#)
100 Front-Lat Raise (5# DB)
100 Seated Shoulder Press (30# and 20# bar)

Took like 20 min so moved on to multiple rounds of:
Legless Rope Climb (from seated position)
10 Ab Wheel Rollouts
10 Assorted Abs
10 Med Ball Shoulder-overs (40#)

As well as farmers carries, ski erg stuff, handstands, and foam rolling

C • Ski ergs 2

7 PM

running 52:21 [2] 6.03 mi (8:41 / mi) +57m 8:26 / mi
shoes: Saucony Liberty

Easy evening miles, right after the tornado watch ended. Super windy and beautiful out. Saw the most spectacular anvil-shaped thunderhead, as well as many small bunnies (but no snakes).

Monday Jun 18, 2018 #

6 AM

running 21:20 [3] 2.7 mi (7:54 / mi) +42m 7:32 / mi
shoes: Saucony Liberty

Morning PT. Ran down the tank trail to the hill and did some small sprints.

cross training (Core) 5:00 [3]

Planks

7 PM

running warm up/down 11:27 [2] 1.3 mi (8:48 / mi)
shoes: Saucony Liberty

agility warm up/down 10:00 [3]

running tempo 14:47 [4] 2.0 mi (7:23 / mi)
shoes: Saucony Liberty

Track workout. 2 mile tempo at altitude-adjusted threshold pace (goal of 7:15-7:20/mile), rest 5 min, then 6x400 at around 5k pace (97-100sec).
Tempo was slower than goal pace, but felt very fluid and strong, so I’d say it was a success.

running intervals 9:50 [4] 1.5 mi (6:33 / mi)
shoes: Saucony Liberty

The 6x400. 100/97/99/98/99/97. Would have liked a tad more consistency.

running warm up/down 11:42 [1] 1.3 mi (9:00 / mi)
shoes: Saucony Liberty

Sunday Jun 17, 2018 #

Note

Control challenge: 75

Note
(rest day)

Scheduled rest day. Got to go to the Denver Pridefest, which was a super cool experience, especially having not gone to anything like it before! Walked a ton and got sunburned too (oops).

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]

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