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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Nov 30, 2020:

activity # timemileskm+m
  cross training4 3:40:00
  running3 1:43:25 11.18(9:15) 17.99(5:45) 40
  hiking1 1:36:19 4.46(21:36) 7.18(13:25) 181
  orienteering1 54:01 4.05(13:20) 6.52(8:17) 21514c
  Total8 7:53:45 19.69 31.69 43614c
averages - weight:119lbs

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Sunday Nov 29, 2020 #

Event: GAOC Local Meet :: Red Top Mountain State Park
 

Note

In the field for the next 3 weeks. Little to no training will happen, unfortunately
10 AM

running warm up/down 10:01 [2] 1.02 mi (9:49 / mi)
shoes: X-talon

orienteering race 54:01 [3] *** 6.52 km (8:17 / km) +215m 7:07 / km
14c shoes: X-talon

Red Top Red, 5.5km. Everything clicked today and it was glorious. Few mistakes and those that were made were minimal.
4 PM

cross training (yoga) 30:00 [2]


Red - Splits

Saturday Nov 28, 2020 #

8 AM

cross training 1:45:00 [4]

Heavy day
A. Strength
1. Back Squat, 1x4, 205#
2. Strict Press, 1x2, 95#
3. Hex Bar Deadlift, 1x1, 288#

B. ACFT Work
1. 2x Sprint-Drag-Carry Lite
2. Kipping Knee Tucks, 4x10

Friday Nov 27, 2020 #

hiking 1:36:19 [2] 4.46 mi (21:36 / mi) +181m 19:11 / mi
(rest day) shoes: Speedcross 5

Dowdell's Knob loop

Thursday Nov 26, 2020 #

running tempo 48:12 intensity: (25:44 @2) + (22:28 @4) 6.0 mi (8:02 / mi) +40m 7:52 / mi
shoes: Freedom 3

Riverwalk tempo-ish. 3 miles out easy, 3 miles back at a quicker pace (7:32 average). Goal was to negative split and maintain pace the entire second half. Succeeded.

Wednesday Nov 25, 2020 #

cross training 1:00:00 [3]

Light day

A. Strength
1. Front Squat, 2x5, 135#
2. Paused Bench Press, 3x5, 125#

B. Accessory
1. Back Extensions, 3x10
2. Chinups, 3xMax Reps (16ish, 8, 8)

Tuesday Nov 24, 2020 #

Note
weight:119lbs

10 AM

running warm up/down 9:44 [2] 1.08 mi (9:01 / mi)
shoes: Ricochet 2

running hills 30:02 intensity: (20:17 @1) + (9:45 @4) 2.57 mi (11:41 / mi)
shoes: Ricochet 2

3x90s, 3x60s, 3x45s. Focus on hitting the same distance each time.

running warm up/down 5:26 [2] 0.51 mi (10:39 / mi)
shoes: Ricochet 2

5 PM

cross training (yoga) 25:00 [2]

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