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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Nov 21:

activity # timemileskm+m
  cross training5 5:20:00
  orienteering1 1:42:27 6.88(14:54) 11.07(9:15) 29021c
  running3 1:02:52 7.55(8:20) 12.15(5:10) 143
  Total7 8:05:19 14.43 23.22 43321c
averages - sleep:6.3

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Saturday Nov 21 #

running 41:19 [2] 5.01 mi (8:15 / mi) +143m 7:34 / mi
shoes: Freedom 3

Easy hilly shakeout

Friday Nov 20 #

cross training 1:45:00 [4]

Heavy day

A. Strength
1. Back Squat, 1x2, 205#
2. Bench Press, 1x1, 165#

B. Power
1. Power Clean, 5x3, 125#
2. Test 1RM Power Clean, stop at 135#

C. Fun stuff
1. Weighted Pullups, 3x3, 25# +big heavy chain
2. Burnout chest to bar pullups (somewhere around 15)
3. Alternating knee tucks and kipping t2b

Thursday Nov 19 #

running 16:18 [2] 2.01 mi (8:07 / mi)
shoes: Ricochet 2

Easy run evening before ACFT. Except we got a message at 0200 on Friday saying it was cancelled. Oh well.

cross training (yoga) 15:00 [2]

Wednesday Nov 18 #

cross training 1:10:00 [3]

Light day

A. Strength
1. Front Squat, 2x5, 135#
2. Strict Press, 3x5, 80#

B. Accessory
1. 1-arm bent DB row, 3x8, 55#
2A. Hammer Curls, 3x10, 25#
2B. Tricep Extension, 3x10, 35# DB

Tuesday Nov 17 #

6 AM

cross training 40:00 [3]
slept:6.0

PT at Whittington

A. Intervals
6x500m erg @2:00-2:03 pace, 1:45 rest

B. ACFT Prep
Knee Tuck session

Monday Nov 16 #

cross training 1:30:00 [4]
slept:5.5

No weight belts and no caffeine

A. Strength
1. Back Squat, 5x5, 175#
2. Bench Press, 5x5, 135#
3. Deadlift, 1x5, 250#
4. Weighted Pullups, 4x5, 25# +chain

B. Power
1. Standing Power Throw, 1x3

Sunday Nov 15 #

running warm up/down 5:15 [2] 0.53 mi (9:54 / mi)
slept:7.5 shoes: X-talon

orienteering 1:42:27 [4] *** 11.07 km (9:15 / km) +290m 8:11 / km
21c shoes: X-talon

FDR Blue, 8.3k. Not the cleanest run but didn't make any major errors and felt confident the whole time so we'll call this a win.

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