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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Feb 1:

activity # timemileskm+m
  cross training7 4:15:00
  running4 3:01:23 21.44(8:28) 34.51(5:15) 100
  biking1 50:00 15.0(3:20) 24.14(2:04)
  Total9 8:06:23 36.44 58.65 100

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Saturday Feb 1 #

5 AM

cross training 40:00 [2]

Battalion PT
12 PM

biking 50:00 [3] 15.0 mi (3:20 / mi)

Legs sore. Cross-training day.

Friday Jan 31 #

cross training 50:00 [4]

1. Back squat, 4x5 incr to 165, 1x3 @190, 1x8 145
2. Bench press, 4x5 incr to 125, 1x3 @140, text 1RM to 160, 1x8 @105
3. Row, 4x5 incr to 110, 1x3 @125, 1x8 @105

running 26:16 [2] 3.0 mi (8:45 / mi)
shoes: Liberty

Thursday Jan 30 #

cross training 1:00:00 [4]

ACFT Training

1. Warmup
1x Arvin lap
Tuck jump/push press form work

2. Deadlift
3x5 moderate weight

3. Power throw work
3 rounds of
10 Tuck jumps
10 Push press
10 Iron mikes
60s rest

4. Stair sprints
5 rounds of
STH to 3rd Floor
15 T-pushups
Walk down recovery

5. Core
5 rounds of
30s plank
15s/side bird dogs
30s bent leg raise
30s seated leg tuck
60s rest

6. 3x Max reps Leg tucks

Wednesday Jan 29 #

9 AM

cross training (lift) 40:00 [4]

1. Front squat, 4x5, incr to 125
2. Strict press, 4x5, incr to 85
3. Deadlift, 4x5, incr to 250
4 PM

running 40:09 [2] 4.05 mi (9:55 / mi) +100m 9:12 / mi
shoes: Saucony Ride

Recovery run with map

cross training (core/hips) 10:00 [3]

Tuesday Jan 28 #

running warm up/down 14:13 [2] 1.73 mi (8:13 / mi)
shoes: Liberty

running intervals 13:22 [4] 2.0 mi (6:41 / mi)
shoes: Liberty

4x800 at about 10k pace.

3:24/3:24/3:15/3:19

running warm up/down 4:32 [1] 0.4 mi (11:20 / mi)
shoes: Liberty

cross training 10:00 [3]

3 rounds of:
5 pullups
15 T-pushups
7 knee tucks
30s rest

Monday Jan 27 #

9 AM

cross training (lift) 45:00 [3]

1. Back squat, 5x5, incr to 190 (last set only 4)
2. Bench press, 5x5, incr to 135
3. Row, 5x5, incr to 125
4 PM

running long 1:22:51 [3] 10.26 mi (8:04 / mi)
shoes: Saucony Ride

Ft. Montgomery and back

Sunday Jan 26 #

Note
(rest day)

Short walk along the Charles before driving back to West Point

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