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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Mar 30:

activity # timemileskm+m
  cross training9 5:15:00
  orienteering4 2:22:07
  swimming1 30:00 0.68(43:53) 1.1(27:16)
  Total10 8:07:07 0.68 1.1
averages - sleep:5

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Saturday Mar 30 #

5 AM

cross training 30:00 [3]

Company PT, led by yours truly.

Station 1: “ACFT Madness”
3 Rounds AFAP of:
15 HRPU
15 Knee Tucks
1x Sprint across Daly Field and back

Station 2: “Arms, Legs, ‘n Abs”
3 Rounds AFAP of:
10 Dips
15 Air Squats
20 Hollow Rocks

Station 3: “How ‘bout them burpees?”
As a platoon, complete
5x Buddy Carry down Daly Field and back (ALL soldiers must participate at some point!)
200 Burpees


Quad isn't happy. Ugh. Will abstain from aqua running/elliptical/vetting today, do not want to get recovery pushed back any longer than necessary.
1 PM

swimming 30:00 [3] 1.1 km (27:16 / km)

Friday Mar 29 #

5 AM

cross training (water running) 30:00 [3]
slept:5.0

10 min w/u

15 min of 1min hard/1 min medium

5 min c/d
5 PM

cross training 30:00 [3]

5 min erg warmup, 2:15/500m pace

Active Recovery:
3 Rounds of
1. Dumbbell goblet squat, 8 reps
2. Yoga pushup complex, 3 reps per side (pu/dd/side angle twist)
3. TRX inverted row, 10 reps
4. Lateral lunge with pulse, 5 per side (Do with KB, press out)
5. Core activated deadbug, 5 reps per side
6. Single-leg hip thrust, 10 reps per leg
7. Rocked back adductor stretch with extension-rotation, 8 reps per side
8. Turkish getup, 1 rep side
9. Mountain Climbers, 10 reps

Thursday Mar 28 #

11 AM

cross training (Crossfit) 40:00 [3]

A. Lift 1
Strict Press
3x5 @ 70-75% (75#)

B. Lift 2
Push-press
3x3 @ 80-90% (90#)

C. Metcon
3 rounds for time-
20 1-arm dumbbell power snatch 30#
10 burpee box jump overs 20"
(12 minute time cap.)
Score: 7:43
4 PM

orienteering 25:00 [2]

Picking up controls from the sprint course. Quad's a tad sore.

cross training 15:00 [3]

Core/glute/hip

Wednesday Mar 27 #

cross training 30:00 [3]

Elliptical before practice

orienteering 40:00 [2]

Vetting Sandhurst controls at Bull Pond. Tested out running in woods and on road. Feels good.

Tuesday Mar 26 #

cross training 30:00 [4]

Quick warmup then...

Legless Deck of Death AFAP
Hearts: HRPU
Clubs: Pullups
Diamonds: Dips
Spades: Hollow Rocks

cross training intervals (water running) 35:00 [3]

10 min w/u

:30, 1:30, 3:00, 6:00, 3:00, 1:30, :30
Simulating 200-400-800-1600-800-400-200

5 min c/d

Note
(sick)

Fun

Monday Mar 25 #

orienteering 30:00 [2]

Poled 3 controls for the middle.

cross training (elliptical) 45:00 [3]

Feels okay to run for a little bit now but trainers orders are still to not run for the rest of the week and stick w low-impact crosstraining. Ugh. Trying not to think about the fitness I may be losing.

Sunday Mar 24 #

orienteering 47:07 [2]

Walked yellow because it was safest for the quad. No pain, feels weak when I jog on it tho.

cross training 30:00 [2]

Core/hip/glute and stretching

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