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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Oct 17:

activity # timemileskm+m
  cross training4 3:25:00
  running4 1:50:50 12.4(8:56) 19.96(5:33) 71
  biking1 59:28 14.88(4:00) 23.95(2:29) 105
  Total7 6:15:18 27.28 43.9 176

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Saturday Oct 17 #

Note
(rest day)

Meant to do a 2M easy run but we got caught up running pre-race errands

Friday Oct 16 #

Note
(rest day)

Gunnery table 3. No training.

Thursday Oct 15 #

7 AM

cross training 55:00 [3]

Light day
A. Strength
1. Back squat, 2x5, 155#
2. Strict press, 3x5, 80#

B. Accessory
1. Weighted pullups, 3x5, 25# +chain
2. Max rep strict chinups, 3 sets, 14/8/9
5 PM

biking 59:28 [3] 14.88 mi (4:00 / mi) +105m 3:55 / mi

Wednesday Oct 14 #

running 33:24 [2] 4.09 mi (8:10 / mi) +33m 7:58 / mi
shoes: Ricochet 2

Tuesday Oct 13 #

10 AM

cross training 2:00:00 [4]

A. Power
1. Standing Power Throw, 5x1, 10#
2. Power Clean, 3x3, 125#

B. Strength
1. Back Squat, 3x5, 185#
2. Bench, 5x5, 135#
3. Deadlift, 1x5, 245#

Monday Oct 12 #

12 PM

running warm up/down 8:23 [2] 1.03 mi (8:08 / mi)
shoes: Freedom 3

running intervals 35:10 intensity: (21:02 @1) + (9:41 @4) + (4:27 @5) 3.52 mi (9:59 / mi)
shoes: Freedom 3

Track workout to make up for deciding to sleep instead of orienteer this weekend. 3x (3x400) at 5k goal pace, pace minus 2-4s, pace minus 4-6s. 400m rest between sets. Splits were all over the place (on the faster side) but it was fun, so i guess that's what counts.

Set 1: Goal 100s. 100m rest.
99/101/97
Set 2: Goal 96-98s. 200m rest.
95/94/95
Set 3: Goal 92-94s. 300m rest.
90/89/88

running warm up/down 2:30 [1] 0.27 mi (9:15 / mi)
shoes: Freedom 3

6 PM

running 19:31 [2] 2.12 mi (9:12 / mi) +38m 8:43 / mi
shoes: Ricochet 2

cross training (hips/core) 20:00 [3]

Sunday Oct 11 #

running 11:52 [2] 1.37 mi (8:40 / mi)
(rest day) shoes: Freedom 3

quick recovery day jog

cross training (yoga) 10:00 [2]

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