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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Aug 17:

activity # timemileskm+m
  military training1 4:19:00 12.29(21:04) 19.78(13:06)
  cross training4 3:02:00 2.0 3.22
  running3 1:33:42 10.52(8:54) 16.93(5:32)
  hiking1 1:00:00 2.75(21:49) 4.43(13:33)
  Total8 9:54:42 27.56 44.35

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Saturday Aug 17 #

hiking 1:00:00 [2] 2.75 mi (21:49 / mi)

Short Harriman hike to get the blood flowing and lower stress levels after fighting the school shopping crowds at Target.

Friday Aug 16 #

5 AM

running 36:00 [1] 3.7 mi (9:44 / mi)
shoes: Liberty

Brigade motivation run. Hooah.
5 PM

running 26:10 [3] 3.15 mi (8:18 / mi)
shoes: Liberty

Lee gate. Lower body still hurting from leg day.

cross training (core) 7:00 [4]

Thursday Aug 15 #

cross training 45:00 [2] 2.0 mi (22:30 / mi)
(rest day) shoes: Liberty

Ultimate with the team. Legs sore af.

Wednesday Aug 14 #

cross training 1:10:00 [3]

A. Lift
DB Bench Press, build to 3RM (60#)
Neutral Grip Floor Press, 4 x 8/8/6/5, build to 50#
DB Row, 3x8, 60#
Superset A: DB Lat Raise, 3x10, 15#
Superset B: KB Clean, 3x10, 35#
TRX Curl, 3x8

B. Cardio
10 min Echo Bike with tabatas
10 min spin bike cooldown

Tuesday Aug 13 #

10 AM

cross training (lift) 1:00:00 [4]

A. Strength
Back Squat 4x8 @ 125# (60% 1RM)
Hex Bar DL 4x10 @ 168#
Weighted Pullups 4x5 w/ 10# plate
Burnout Pullups

B. METCON
8 AMRAP
50 single unders
8 pullups
15 KBS (35#)
5 PM

running 31:32 [2] 3.67 mi (8:36 / mi)
shoes: Liberty

Easy Thayer Gate

Monday Aug 12 #

military training (rucking) 4:19:00 [3] 12.29 mi (21:04 / mi)

March back with the New Cadets. Glad to be finally done. Need a long nap.

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