Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Apr 21, 2019:

	activity	#	time	miles		km		+m
	running	4	4:57:25	35.48	(8:23)	57.1	(5:13)	323
	orienteering	3	2:48:23	10.01	(16:49)	16.11	(10:27)	305
	cross training	5	2:26:00	1.08		1.74
	Total	11	10:11:48	46.57		74.95		628
averages - sleep:4.8

2:50

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Sunday Apr 21, 2019 #

6 AM

running long 2:50:00 [3] 20.0 mi (8:30 / mi) +203m 8:14 / mi
slept:7.0 shoes: Saucony Freedom 2.0

Long run with Zach! Abby also joined for the first 8, so that was even more fun! Beautiful day for a long run, and felt amazing, too--no pain, pretty energetic and strong. Started at Pershing, ran down to the rugby fields, back up the hill to Lee Gate, then to Washington Gate, then Thayer Gate and to Bear Mtn Bridge and back. Really happy this went so well after so many setbacks.

C • Way to go! 2

Saturday Apr 20, 2019 #

Note
slept:4.0 (rest day)

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

Friday Apr 19, 2019 #

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, 2019 #

Note

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

C • The Days 3

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, 2019 #

Note

I need to get more sleep

5 AM

cross training 46:00 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, 2019 #

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, 2019 #

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.

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