Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Apr 8, 2019:

	activity	#	time	miles		km		+m
	cross training	5	3:31:00	6.34		10.2
	hiking	1	3:00:00	6.0	(30:00)	9.66	(18:38)	400
	running	4	1:40:47	11.51	(8:45)	18.52	(5:26)	182
	orienteering	2	1:35:34	6.75	(14:10)	10.86	(8:48)	368	6c
	Total	9	9:47:21	30.6		49.24		950	6c
averages - sleep:3.8

3:00

0:00

» now

Monday Apr 8, 2019 #

running warm up/down 13:30 [2] 1.31 mi (10:18 / mi) +70m 8:50 / mi
slept:4.5 shoes: Salomon ||v|| X 4

orienteering 57:12 [3] 5.39 km (10:37 / km) +203m 8:56 / km
shoes: Salomon ||v|| X 4

National meet course running. It's a rough time.

C • Rough 2

Sunday Apr 7, 2019 #

6 PM

running 52:17 [2] 6.26 mi (8:21 / mi) +70m 8:04 / mi
shoes: Saucony Ride

Testing out the quad after getting back from dropping Lupe off at her bus in Manhattan (also, admittedly, a de-stresser after having to drive through the hell that is NYC traffic). Quad feels good, thank god.

Saturday Apr 6, 2019 #

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, 2019 #

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, 2019 #

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, 2019 #

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, 2019 #

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]

« Earlier | Later »