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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jan 25:

activity # timemileskm+m
  orienteering4 4:00:32 16.54(14:33) 26.62(9:02) 35033c
  cross training5 3:20:00
  running3 1:09:14 8.35(8:18) 13.44(5:09)
  biking1 40:00 12.0(3:20) 19.31(2:04)
  Total10 9:09:46 36.89 59.37 35033c

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Saturday Jan 25 #

cross training 1:00:00 [3]

The Brandeis weight room is pretty shabby and depressing, so Lupe and I decided to get free day passes to Planet Fitness.

Workout:
1. Back squat, 4x5 incr to 160, 2x2 180, 1x8 135
2. Bench press, 4x5 incr to 120, 1x3 135, 1x8 100
3. Negative pullups, 5x5

Friday Jan 24 #

biking (spin) 40:00 [3] 12.0 mi (3:20 / mi)

Legs feeling meh. Cross-training day.

Thursday Jan 23 #

5 AM

cross training 40:00 [3]

Company PT:

30 min AMRAP of
5 Knee tucks
10 T-pushups
1 Stairway 2 heaven
9 AM

cross training (lift) 45:00 [3]

1. Pause squat, 4x5, incr to 135
2. Strict press, 4x5, incr to 85
3. Deadlift, 4x5, incr to 225
4 PM

running 44:16 [3] 5.61 mi (7:53 / mi)
shoes: Saucony Ride

Mostly easy run with 8x30s pickups

Wednesday Jan 22 #

3 PM

orienteering 13:08 [2] 1.16 mi (11:19 / mi)
shoes: Liberty

Setting
4 PM

running warm up/down 9:54 [2] 1.21 mi (8:11 / mi)
shoes: Liberty

orienteering 14:53 [4] *** 2.83 km (5:16 / km)
11c shoes: Liberty

Winter Sprint Series #1

running warm up/down 4:53 [1] 0.53 mi (9:13 / mi)
shoes: Liberty

cross training (core) 10:00 [4]

Tuesday Jan 21 #

cross training (lift) 45:00 [3]
(rest day)

De-load week

1. Back squat, 5x5, incr to 185
2. Bench, 5x5, incr to 135
3. Row, 5x5, incr to 125

Monday Jan 20 #

orienteering 1:55:24 [3] 10.0 km (11:32 / km) +125m 10:52 / km
shoes: Speedcross 5

Extreme-O with the boyz

Sunday Jan 19 #

running 10:11 [2] 1.0 mi (10:11 / mi)
shoes: Speedcross 5

orienteering race 1:37:07 [3] *** 11.92 km (8:09 / km) +225m 7:27 / km
22c shoes: Speedcross 5

Pretty ok

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