Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jan 11, 2020:

activity	#	time	miles		km		+m
orienteering	2	2:44:36	9.21	(17:52)	14.83	(11:06)	263	16c
cross training	4	2:25:00
running	3	2:11:55	15.5	(8:31)	24.94	(5:17)	100
biking	1	1:10:00	20.0	(3:30)	32.19	(2:10)
Total	9	8:31:31	44.72		71.96		363	16c

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Saturday Jan 11, 2020 #

10 AM

orienteering 1:45:00 [3] *** 9.32 km (11:16 / km) +210m 10:08 / km
16c shoes: Speedcross 5

Took advantage of cancelled SAMI to go out and train at Blue Mountain with Alex and Corri. Great course, went slow but was very precise and made few mistakes. Also skipped 5.

4 PM

cross training 50:00 [4]

1. Back squat, 4x5 incr to 165#, 1x3 @ 195#, 1x8 @145#
2. Bench, 4x5 incr to 125#, 1x3 @ 140#, 1x8@105#
3. Row, same rep and weight scheme as bench

Friday Jan 10, 2020 #

biking 1:10:00 [3] 20.0 mi (3:30 / mi)

Quick spin sesh, 10 min w/u, 3x (5 climb/5 flat tempo/5 recover), 5 min EZ, 5 min tempo, cooldown

Thursday Jan 9, 2020 #

7 AM

cross training (lift) 45:00 [4]

1. Pause squat, 4x5, incr to 145#
2. Strict press, 4x5, incr to 90# but failed last two reps
3. Deadlift, 4x5, incr to 255#

4 PM

running 41:50 [3] 5.47 mi (7:39 / mi)
shoes: Saucony Ride

Cragston Run with Sam, or the Fuck Yeah Feminism Run as I like to call it, since the Molly Corbin sign is also at the turnaround point and is easier to reach.

C • I love it. 1

cross training (core) 5:00 [4]