Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Sep 18, 2019:

activity

time

miles

running

3:12:25

22.41

(8:35)

36.06

(5:20)

266

cross training

2:07:00

orienteering

31:27

1.99

(15:49)

3.2

(9:50)

22c

Total

5:50:52

24.4

39.26

333

22c

averages - sleep:6

1:51

0:00

» now

Wednesday Sep 18, 2019 #

cross training 4:00 [5]

RPFT

Pushups: 72
Situps: 110

One of the RIs who was there was impressed, so that's reassuring

C • RPFT 2

running 35:16 [4] 4.77 mi (7:24 / mi)
shoes: Liberty

Well that sure wasn't five miles

10 chinups afterwards

Tuesday Sep 17, 2019 #

running warm up/down 3:01 [2] 0.26 mi (11:37 / mi)
shoes: Speedcross 5

orienteering 31:27 [3] *** 3.2 km (9:50 / km) +67m 8:54 / km
22c shoes: Speedcross 5

Control pick at the Ski Slope. Great training exercise, tried to focus on precise compass (which needs more work). Will try to get map up soon.

running warm up/down 14:04 [2] 1.54 mi (9:08 / mi)
shoes: Speedcross 5

A. Main Lift
1. Deadlift, 5x5, 190#
2. Back Squat, 5x5, 145#
3a. Chinups, 4x7, perfect form
3b. Pushups, 4x15, perfect form (chest to ground)

B. Auxiliary
1. Sled push, 3x30m, with 2x35# plates
2. Heavy Kettlebell Swings, 3x10, 53#
3. Handstand hold, 3x30s

4 PM

running 44:19 [2] 4.58 mi (9:41 / mi) +126m 8:55 / mi
shoes: Speedcross 5

Silvermine trail run. Breaking in the new shoes, very stiff and clunky on the rocks

running hills 3:18 [4] 0.26 mi (12:42 / mi)
shoes: Speedcross 5

5 x 10s hill sprints to finish it off, full walking recovery in between

cross training (core) 4:00 [4]

Sunday Sep 15, 2019 #

Note
(rest day)

Saturday Sep 14, 2019 #

5 AM

running long 1:18:45 [3] 9.0 mi (8:45 / mi) +140m 8:21 / mi
slept:6.0 shoes: Saucony Ride

Took advantage of brigade policy (no Saturday classes = no need to go to formation) and got in a nice long 3 gates run.

Friday Sep 13, 2019 #

Note

Decided to forego an easy run in lieu of homework that definitely would not have been touched this weekend. Present me feels guilty, but future me will be happy.

7 AM

cross training (lift) 55:00 [4]

A. Main lift
1. Deadlift, 4x5-6, increase to 185#
2. Back Squat, 4x5-6, increase to 145#
3a. Bench, 4x5-6, increase to 125#
3b. L-sit pullups, 4x5-6

Auxiliary:
1. Overhead squat, 3x10, 35#
2. Turkish Getups, 3x3-5/side, 18-25#

Thursday Sep 12, 2019 #

cross training 4:00 [5]

APFT

Pushups: 96
Situps: 107

I don't think my grader was being tough enough, scores are probably gonna be a lot lower during the RPFT next week.

running tempo 13:42 [4] 2.0 mi (6:51 / mi)
shoes: Liberty

Not a good time but much better than my previous three APFTs so I'm happy to see improvement. Had a lot left in the tank at the end.

C • Nice 3

« Earlier | Later »