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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Apr 6:

activity # timemileskm+m
  cross training6 3:46:00 6.34 10.2
  hiking1 3:00:00 6.0(30:00) 9.66(18:38) 400
  orienteering2 2:09:30 8.76(14:47) 14.09(9:11) 3966c
  running3 54:41 6.31(8:40) 10.15(5:23) 42
  Total10 9:50:11 27.4 44.1 8386c
averages - sleep:4

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Saturday Apr 6 #

hiking 3:00:00 [2] 6.0 mi (30:00 / mi) +400m 24:51 / mi

Hiking at Bear Mountain with Lupe, estimated mileage. A good time and an absolutely beautiful day.

Friday Apr 5 #

cross training (Crossfit) 50:00 [3]

A. Warmup: 3 Rounds
10 cal bike + Kettlebell complex + 15 BW Squats
Dynamic Stretches

B. Strength: 3 rounds
8 Military Press @ 65% (65#)
10 DB Lateral Raises

C. 4 Rounds For Time
20 KB Swings
20 AB Mat Sit Ups
20e Shoulder Taps
200m Row

Thursday Apr 4 #

cross training 1:20:00 [4] 10.2 km (7:51 / km)

No running today... this quad is the bane of my existence. Instead did erg intervals.

10 min w/u (2k)

2 x (6 x 400 with 200m recovery, between 1:58-2:05ish/500 pace) (7.2k)

6 min c/d (1k)


End with 15 minutes of core.

Note
slept:3.0

18 hours til I can take pass and sleep... until then, it's physics problem sets galore...

Wednesday Apr 3 #

11 AM

cross training 30:00 [2]

Erg warmup into core/hip/glute rehab work. A break from writing the SOSH paper.
5 PM

running 30:00 [2] 3.41 mi (8:48 / mi) +42m 8:28 / mi
shoes: Saucony Ride

Quad is sore while running

Tuesday Apr 2 #

cross training (Crossfit) 45:00 [4]
slept:4.0

A. Lift: Bench press
2x5 @ 70% (115#)
2x3 @ 75-80% (125#)
3x1 @ 80-85% (135-140#)
Rest 1-2 minutes between sets

B. METCON:
15 minute AMRAP:
15 wall-balls 15#
10 pull-ups
5 power snatch 65#
Score: 6 rounds + 15 WBS and 6 pullups
4 PM

running warm up/down 5:00 [1] 0.53 mi (9:26 / mi)

orienteering intervals 38:22 [3] *** 5.47 km (7:01 / km) +165m 6:06 / km
6c shoes: Salomon ||v|| X 4

The O version of mile repeats. 3 x 1.5km loops at the PX with 3 min rest in between. Legs were sluggish but my footing was perfect even with all the rocks, leaves, and underbrush.

13:06/12:50/12:25

cross training (core) 6:00 [3]

Monday Apr 1 #

11 AM

running 19:41 [2] 2.37 mi (8:18 / mi)
slept:5.0 shoes: Saucony Ride

Tested out quad. It's ok
3 PM

orienteering 50:00 [2] 3.52 km (14:12 / km) +168m 11:28 / km
shoes: Salomon ||v|| X 4

Setting for today's course at the ski slope

orienteering 41:08 [3] 5.1 km (8:04 / km) +63m 7:36 / km
shoes: Salomon ||v|| X 4

Ran the course (4.2km). Smooth running, could have gone faster.
6 PM

cross training 15:00 [3]

core/glute/hip

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