Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jan 17, 2020:

activity

time

miles

cross training

3:30:00

orienteering

2:54:08

10.87

(16:01)

17.49

(9:57)

350

28c

running

2:47:45

19.57

(8:34)

31.49

(5:20)

100

Total

9:11:53

30.44

48.99

450

28c

averages - sleep:5

2:35

0:00

» now

Friday Jan 17, 2020 #

Event: Georgia Navigator Cup 2020

running warm up/down 15:07 [2] 1.55 mi (9:45 / mi)
shoes: Speedcross 5

orienteering 43:10 [3] *** 5.63 km (7:40 / km) +140m 6:49 / km
12c shoes: Speedcross 5

Nice

BLUE - Splits

Thursday Jan 16, 2020 #

cross training 30:00 [2]

Active recovery for practice.

15min on bike with map
Dynamics
Stretching

Wednesday Jan 15, 2020 #

5 AM

cross training (lift) 50:00 [4]
slept:5.0

1. Pause squat, 4x5, incr to 145#
2. Strict press, 4x5, incr to 85#
3. Deadlift, 4x5, incr to 245#

no cheat reps

4 PM

orienteering 25:58 [2] 1.58 mi (16:26 / mi)
shoes: Saucony Ride

Setting for tryouts

running 34:19 [2] 4.18 mi (8:13 / mi)
shoes: Saucony Ride

Tuesday Jan 14, 2020 #

running warm up/down 6:49 [2] 0.82 mi (8:19 / mi)
shoes: Liberty

running intervals 39:19 7.0 km (5:37 / km)
shoes: Liberty

4x(3x400) at the track at HMR, 10K, 5K, and 3K paces. 200m recovery between each 400. Had to run in lanes 7 and 8 because the track team wouldn't let us share any extra space even though they were really only using lanes 1 and 2... nice...

Splits (some wonky because of lanes):
1:45/1:55/1:50 (goal 1:50)
1:45/1:45/1:44 (goal 1:44)
1:36/1:43/1:40 (goal 1:40)
1:37/1:27/1:27 (goal 1:35, speed felt fun though)

C • This kind of thing.... 2

running warm up/down 2:15 [1] 0.25 mi (9:00 / mi)

Monday Jan 13, 2020 #

10 AM

cross training (lift) 45:00 [4]

1. Back squat, 4x5 incr to 170, 1x4 @ 195
2. Bench, same rep scheme, 1x4 @140
3. Row, same rep scheme, 1x4 @140

4 PM

running 1:09:56 [2] 8.42 mi (8:18 / mi) +100m 8:01 / mi
shoes: Saucony Ride

Sunday Jan 12, 2020 #

cross training 35:00 [2]

Active recovery circuit and stretching

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

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