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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Apr 13:

activity # timemileskm+m
  orienteering5 3:54:27 15.36(15:16) 24.72(9:29) 573
  running5 2:16:46 15.79(8:40) 25.41(5:23) 259
  cross training3 1:20:00
  Total9 7:31:13 31.15 50.13 832
averages - sleep:4.3

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Saturday Apr 13 #

10 AM

running warm up/down 12:30 [2] 1.3 mi (9:37 / mi)
shoes: Salomon ||v|| X 4

cross training warm up/down 10:00 [3]

orienteering race 40:29 [4] 5.13 km (7:53 / km) +80m 7:19 / km
shoes: Salomon ||v|| X 4

running warm up/down 5:23 [1] 0.4 mi (13:27 / mi)
shoes: Salomon ||v|| X 4

3 PM

orienteering race 25:35 [3] 3.57 km (7:10 / km)
shoes: Salomon ||v|| X 4

Friday Apr 12 #

running 17:16 [2] 2.05 mi (8:25 / mi) +49m 7:50 / mi
slept:4.0 shoes: Saucony Ride

shake out at Flirty

Thursday Apr 11 #

running 35:50 [2] 4.47 mi (8:01 / mi) +70m 7:39 / mi
slept:5.0 shoes: Saucony Ride

EZ with the boys.

cross training 20:00 [2]

core/hip/glute

Wednesday Apr 10 #

Note
slept:4.0

lol sleep? what's that?
4 PM

orienteering 1:05:00 [3] 5.63 km (11:33 / km) +190m 9:53 / km
shoes: Salomon ||v|| X 4

Finishing course running. There be ticks in them thar woods. Lots of ticks...

Tuesday Apr 9 #

10 AM

cross training (Crossfit) 50:00 [3]
slept:4.0

A. Lift
Back Squat 5x5 @ 65% (125#)
Rest 1-2 minutes between sets.

B. Metcon
9 minute AMRAP:
7 handstand push-ups
7 toes to bar
7 KB swings 53#

C. Core
3 rounds of:
10 Hollow Rocks
30 ft Farmers Carry 60#
10 OTS Med Ball Toss
30 ft Farmers Carry 60#
4 PM

orienteering 46:11 [3] 5.0 km (9:14 / km) +100m 8:24 / km
shoes: Salomon ||v|| X 4

Long legs practice at Harriman

Monday Apr 8 #

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.

Sunday Apr 7 #

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.

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