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

Training Log Archive: Bridge

In the 7 days ending Sep 28:

activity # timemileskm+m
  running6 3:13:38 22.37(8:39) 36.0(5:23) 614
  orienteering3 2:56:34 9.74(18:07) 15.68(11:16) 435
  cross training2 2:00:00
  Total9 8:10:12 32.11 51.68 1049

«»
2:23
0:00
» now
SuMoTuWeThFrSa

Saturday Sep 28 #

Note
(rest day)

Rest day, lots of walking in Manhattan and Long Island

Friday Sep 27 #

running long 1:22:20 [2] 9.2 mi (8:57 / mi) +379m 7:56 / mi
shoes: Saucony Ride

4 gates long run, slow and hilly. Took some trails including MP trail and the one down to USMAPS. Good weather to run, and the animals thought so too; saw a garter snake, a groundhog, and heard a hawk, among other things.

Thursday Sep 26 #

running warm up/down 5:46 [2] 0.72 mi (8:00 / mi)
shoes: Liberty

running intervals 18:51 [4] 3.0 mi (6:17 / mi)
shoes: Liberty

12x400 with the team, goal of 5k pace but turned into 5 sec faster than 5k pace
94/94/94/95/94/95/95/94/94/95/95/92

running warm up/down 6:11 [1] 0.57 mi (10:51 / mi)
shoes: Liberty

Wednesday Sep 25 #

5 AM

running 15:50 [2] 2.0 mi (7:55 / mi)
shoes: Liberty

Running out to the APFT turnaround point. Standing at the APFT turnaround point. Running back from the APFT turnaround point.
9 AM

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

A. Main lift
1. Good mornings, 4x6, 85#
2. Front squats, 4x6, 130#
3. DB One-armed row, 4x6, 65#
4. DB Chest Press, 4x6-7, 40#

B. Auxiliary:
3x30m Sled push, then
5RFT of
20 Hollow Rocks
15 4-ct flutter kicks
10 Oblique Crunches
5 PM

running warm up/down 8:11 [2] 0.68 mi (12:02 / mi)
shoes: Speedcross 5

orienteering 50:38 [3] 4.7 km (10:46 / km) +100m 9:44 / km
shoes: Speedcross 5

Memory Duo

running warm up/down 8:42 [2] 0.7 mi (12:25 / mi) +35m 10:45 / mi
shoes: Speedcross 5

Tuesday Sep 24 #

running warm up/down 2:47 [2] 0.3 mi (9:16 / mi)
shoes: Speedcross 5

orienteering 46:16 [3] 4.7 km (9:51 / km) +130m 8:39 / km
shoes: Speedcross 5

Precision map long leg practice at Route 6. Overshot 2, everything else was spot-on.

Monday Sep 23 #

10 AM

cross training 1:00:00 [3]

A. Main lift
1. Deadlift, 5x5, increase to 190#
2. Back Squat, 5x5, increase to 150#
3. L-sit pullups, 5x5
4. Bench Press, 5x5, increase to 130#

B. Auxiliary
1. OH Walking Lunges, 3x10, 35# plate
2a. Heavy KBS, 3x10, 53#
2b. Plank, 3x30s
4 PM

running 45:00 [2] 5.2 mi (8:39 / mi) +200m 7:44 / mi
shoes: Liberty

Team trail run at Black Rock Forest. Absolutely beautiful day for a run, and I got to enjoy it more by taking it at a more relaxed pace. (also distance and time are estimated, watch stopped twice)

Sunday Sep 22 #

orienteering 1:19:40 [2] 6.28 km (12:41 / km) +205m 10:54 / km
shoes: Speedcross 5

Setting at the Route 6 circle for practice this week. Beautiful woods out there. Also not so beautiful wasps.

« Earlier | Later »