Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Apr 20:

activity # timemileskm+m
  orienteering4 3:41:43 14.49(15:18) 23.32(9:30) 480
  cross training6 2:36:00 1.08 1.74
  running4 2:26:42 17.26(8:30) 27.78(5:17) 120
  Total11 8:44:25 32.83 52.84 600
averages - sleep:4.3

«»
2:14
0:00
» now
SuMoTuWeThFrSa

Saturday Apr 20 #

Note
slept:4.0 (rest day)

CCQ shift all day + MS300 practicum. 20M run tomorrow, should be fun.

Friday Apr 19 #

10 AM

cross training (lift) 50:00 [4]
slept:5.5

1. Bench Press, 5x5, 125#
2. Strict Press, 5x5, 70#
3. L-sit Pullups, 5x5

Circuit: 3 rounds of
10 Plank Rotations
Suitcase Carry, 65#
10 KBS, 53#
10 T2B
4 PM

running warm up/down 8:49 [2] 1.03 mi (8:33 / mi)
shoes: Saucony Ride

running tempo 38:30 [4] 5.0 mi (7:42 / mi) +30m 7:34 / mi
shoes: Saucony Ride

5M tempo, goal pace of 7:38 (a bit slower than HMR pace). Would typically be a 3 effort but I felt a lot more tired than usual.

running warm up/down 10:02 [1] 1.01 mi (9:56 / mi)
shoes: Saucony Ride

Thursday Apr 18 #

Note

2 weeks 2 days and 22 minutes until the Providence RI Marathon!
1 PM

cross training (spin bike) 35:00 [3]

Taking stress off the quad for a day, just to be safe before this weekend.

10 min w/u
3 x (2 min hard/3 min recover)
10 min c/d
4 PM

cross training (core) 10:00 [4]

Wednesday Apr 17 #

Note

I need to get more sleep
5 AM

cross training 46:00 intensity: (30:00 @2) + (16:00 @3) 1.08 mi (42:36 / mi)
slept:4.0

Morning TAC PT. Long warmup then short hill sprints.
3 PM

running 40:20 [3] 5.0 mi (8:04 / mi) +90m 7:38 / mi
shoes: Saucony Ride

4 PM

orienteering 48:03 [2] 5.46 km (8:48 / km) +105m 8:02 / km
shoes: Salomon ||v|| X 4

setting

Tuesday Apr 16 #

3 PM

running warm up/down 4:57 [2] 0.57 mi (8:41 / mi)
slept:4.0 shoes: Saucony Freedom 2.0

cross training warm up/down 5:00 [3]

running intervals 17:59 [4] 2.25 mi (8:00 / mi)
shoes: Saucony Freedom 2.0

quick before practice
6x400 w 200 recovery
96/92/93/93/92/89

running warm up/down 6:48 [1] 0.62 mi (10:58 / mi)
shoes: Saucony Freedom 2.0

4 PM

orienteering 1:02:00 [2] 5.65 km (10:58 / km) +100m 10:05 / km
shoes: Salomon ||v|| X 4

vetting

Monday Apr 15 #

orienteering 58:20 [2] 5.0 km (11:40 / km) +100m 10:36 / km
slept:4.0 shoes: Salomon ||v|| X 4

Course setting/vetting. Easy recovery day.

Sunday Apr 14 #

9 AM

running warm up/down 11:40 [2] 1.13 mi (10:19 / mi)
shoes: Salomon ||v|| X 4

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

orienteering race 53:20 [4] 7.21 km (7:24 / km) +175m 6:36 / km
shoes: Salomon ||v|| X 4

running warm up/down 7:37 [1] 0.65 mi (11:43 / mi)
shoes: Salomon ||v|| X 4

« Earlier | Later »