Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Nov 25, 2019:

activity

time

miles

cross training

3:35:00

running

2:43:07

19.72

(8:16)

31.74

(5:08)

orienteering

54:32

3.74

(14:35)

6.02

(9:04)

130

13c

Total

7:12:39

23.46

37.76

130

13c

1:54

0:00

» now

Monday Nov 25, 2019 #

running 46:09 [3] 6.09 mi (7:35 / mi)
shoes: Liberty

Sunday Nov 24, 2019 #

Event: NEOC: Blue Hills Traverse

cross training (lift) 1:15:00 [4]

1. Back squat, 5x5, 95/105/130/150/170
2. Bench Press, 7x5, 75/80/100/115/130/130/135
3. Row, 5x5, 65/80/100/115/130
4. Weighted Pullups, 4x5, 26#
5A. Heavy KBS, 4x5, 55#
5B. Hollow Rocks, 4x15
6. Handstand holds, 3x30s

Saturday Nov 23, 2019 #

Note
(rest day)

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

Friday Nov 22, 2019 #

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, 2019 #

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 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, 2019 #

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, 2019 #

4 PM

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

running intervals 38:11 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

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