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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Feb 13:

activity # timemileskm+m
  cross training5 4:25:00
  running3 1:34:25 9.85(9:35) 15.85(5:57) 89
  orienteering1 1:10:32 5.13(13:45) 8.26(8:32) 19413c
  Total8 7:09:57 14.98 24.11 28313c
averages - weight:122lbs

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Saturday Feb 13 #

cross training 1:00:00 [2]

Mobility work

Friday Feb 12 #

Note
(rest day)

Staff duty

Thursday Feb 11 #

cross training 1:10:00 [3]

A. Strength
1. Seated Z Press, 5x3, 55#
2. Incline DB bench, 3x8, 35#
3. Strict pullups/banded pushups, 4x4.4
4. Supinated grip TRX rows, 3x8

B. Accessory
3 rounds of
6 renegade rows
20s chest to wall handstand hold
5 half kneeling landmine rotations

Note
weight:122lbs

The last scale was off, thank goodness

Wednesday Feb 10 #

running 45:05 [2] 4.69 mi (9:37 / mi)
shoes: Ricochet 2

20min easy, 5 min walk, 20min easy

Tuesday Feb 9 #

6 PM

cross training 1:45:00 [3]

A. Power
1. Power clean, 5x3, 95#

B. Strength
1. Paused back Squat, 5x3, 130#
2. Deadlift, 5x3, 170#
3. Farmers carry, 3x50ft, 53#

C. METCON just for funsies
3 rounds of
1000m row
25 burpees
60s rest
10 PM

cross training (yoga) 15:00 [1]

Monday Feb 8 #

5 PM

running 39:47 [2] 4.29 mi (9:16 / mi) +89m 8:43 / mi
shoes: hoka speedgoat

Deload week. Easy singletracks to try out the new shoes. Not a fan of the crinkly upper, and the thick soles are a lot to get used to... hopefully they break in ok.
10 PM

cross training (yoga) 15:00 [2]

Sunday Feb 7 #

running warm up/down 9:33 [2] 0.87 mi (10:59 / mi)
shoes: X-talon

orienteering 1:10:32 [3] *** 8.26 km (8:32 / km) +194m 7:39 / km
13c shoes: X-talon

FDR Red, 6.5km. Not a clean run, had a tough time connecting with the map, especially in the first 5 controls. Lost at least 5-8 minutes fumbling around the woods after overshooting or veering off course.

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