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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Nov 23:

activity # timemileskm+m
  cross training5 3:50:00
  running3 1:56:58 13.63(8:35) 21.94(5:20)
  orienteering2 54:32 3.74(14:35) 6.02(9:04) 13013c
  Total10 6:41:30 17.37 27.96 13013c
averages - sleep:3

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Saturday Nov 23 #

Note
(rest day)

All-day trip section to NYC with Spectrum to visit LGBTQ historic sites

Friday Nov 22 #

9 AM

cross training 30:00 [3]

PE450 Anaerobic workout.

A. Partner Stair AMRAP 10
Partner A completes 1 STH while Partner B does air squats

B. Partner EMOM
EMOM 4:
Partner A does 40s sprint on Assault bike
Partner B does 10 burpees
Switch after 4 min complete
10 AM

cross training (lift) 50:00 [4]

1. Back squat, 4x5 @ 95/105/125/145, 1x3 @ 170, 1x8 @125
2. Bench Press, 4x5 @ 65/80/95/110, 1x3 @135, 1x8 @ 95
3. Row, 4x5 @ 75/80/95/110, 1x3 @135, 1x8 @ 95

Thursday Nov 21 #

11 AM

running 21:00 [2] 2.47 mi (8:30 / mi)
shoes: Saucony Ride

4 PM

running warm up/down 17:42 [2] 2.09 mi (8:28 / mi)
shoes: Liberty

running tempo 10:03 [4] 1.45 mi (6:56 / mi)
shoes: Liberty

Part 1 of workout

running 4:27 [1] 0.42 mi (10:36 / mi)
shoes: Liberty

recovery jog

running hills 11:52 intensity: (8:52 @1) + (3:00 @5) 0.9 mi (13:11 / mi)
shoes: Saucony Ride

Part 2 of workout. 4 x 45s MSE hills at RPE 9-10 with full walk recovery

Wednesday Nov 20 #

10 AM

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

PE450 workout segwaying in to prescribed workout

PE450:
A. Main lift
1. Back Squat 4x6 @125#

B. Supplementary
1. OH Plate Lunge, 4x8, 25#
2. Weighted T-pushups, 4x10, 15#
3. 3 rounds of 30s/ea Russian twist/Flutterkicks

Madcow Program:
Skipped squats (same thing as in 450 basically)
1. OH Press, 4x5, 50/60/70/80
2. Deadlift, 4x5, 140/165/195/220 + 3 reps at 230
3 PM

orienteering 30:00 [2] 2.3 km (13:03 / km) +30m 12:15 / km
shoes: Speedcross 5

Setting
4 PM

orienteering 24:32 [3] *** 3.72 km (6:36 / km) +100m 5:49 / km
13c shoes: Speedcross 5

Golf Course Night Sprint. Hilly and cold but fun.

Tuesday Nov 19 #

4 PM

running warm up/down 5:52 [2] 0.71 mi (8:16 / mi)
shoes: Saucony Ride

running intervals 38:11 intensity: (15:21 @1) + (22:50 @5) 4.88 mi (7:49 / mi)
shoes: Liberty

5 x Luskie Laps (1140 m) with 1/2 lap recovery. Interval pace, so goal of 5k pace or faster. Didn't pace well but hit that goal.
4:28 (much too quick) / 4:35 / 4:33 / 4:38 / 4:36

running warm up/down 7:51 [1] 0.71 mi (11:03 / mi)
shoes: Liberty

Monday Nov 18 #

11 AM

cross training (lift) 45:00 [3]
slept:3.0

Starting Week 1 of the StrongLifts Madcow program. Easy session but I'm glad because I was up til 3 last night.

1. Squat 5x5: 85/105/125/145/165
2. Bench 5x5: 65/80/95/110/125
3. Row 5x5: 65/80/95/110/125
4 PM

cross training 45:00 [3]

Kevin vetoed my plan to run outside because of rain (which was merely a drizzle so I thought we'd be just fine, but I don't have final say so it be what it be). Had to come up with a last-minute Arvin workout as a result. Should have made it longer.

Warmup:

10min cardio machine
3 rounds of
5 inchworms
10 T-pushups
15 Air squats

Workout:

Start @ bottom of STH
1. Stairs to 4th floor
10 burpees
10 hollow rocks
Jog to boxing hallway
Bear crawl down hallway
Recovery jog down stairs

2. Stairs to 3rd floor
12 Air Squats
12 T-pushups
Jog to Hayes Track
1 lap med ball
1 lap baton
1 lap free
Recovery jog down stairs

3. Stairs to 2nd floor
15 Iron Mikes
15 bicycles
Jog to Hayes
3 rounds of:
1 rope climb
10 Kettlebell Swings
½ lap run
Recovery jog down stairs

4. Stairs to 1st floor
20/ea lunges
20 APFT pushups
Jog down stairs

5. One final summit of STH

Cooldown:
5 min cardio machine

Sunday Nov 17 #

Note
(rest day)

Forced rest day due to Mil Art paper

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