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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Feb 20:

activity # timemileskm+m
  cross training6 4:30:00
  running4 3:38:26 20.34(10:44) 32.73(6:40) 351
  orienteering1 53:17 4.41(12:05) 7.1(7:30) 16015c
  Total9 9:01:43 24.75 39.83 51115c

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Saturday Feb 20 #

running long 1:32:00 [3] 8.7 mi (10:34 / mi) +267m 9:39 / mi
shoes: hoka speedgoat

Wolfden Loop at FDR plus some extra. Mostly easy with some surges based on the terrain. Found a cool big tree and saw the waterfalls again.

Friday Feb 19 #

cross training 1:45:00 [4]

A. Plyo
1. Deficit Plyo Pushups, 6x3

B. Strength
1. Tall Kneeling Landmine Press, 6x3, incr to 95#
2. Weighted Chinups, 6x5, incr to 25#
3. Floor Press, 2x(5,3,1), incr to 125#
4. Lawnmower Rows, 4x8, incr to 55#

C. Accessory
3 rounds of
8 TRX Straight Arm Lat Raise
50ft Uneven KB Walk (25#)
15s/side Copenhagen plank

Thursday Feb 18 #

cross training 15:00 [2]

Recovery protocol

Wednesday Feb 17 #

12 PM

running 1:00:08 [2] 6.0 mi (10:01 / mi) +84m 9:36 / mi
shoes: hoka speedgoat

Easy amble on the windy singletracks at Flat Rock. Shoes hurt my feet around 20min in, but after 30 min they were ok.
9 PM

cross training (yoga) 15:00 [1]

Tuesday Feb 16 #

10 AM

cross training 1:45:00 [4]

A. Plyometrics/Power
1. Kneeling squat jump to Box jump, 6x1, build to 30"
2. Below the knee Power Clean, 3/2/1/1/1, build to 125#

B. Strength
1. Zercher Squat, 5x2, build to 135#
2. Sumo Deadlift, 5x5, build to 225#
3. Farmers Carry, 3x100', 62#

C. Accessory
3 rounds of
6 KB Curtsy lunge
6 single leg hip thrust
30s KB front rack wall sit
9 PM

cross training (yoga) 15:00 [2]

Monday Feb 15 #

running warm up/down 8:38 [2] 1.0 mi (8:38 / mi)
shoes: Ricochet 2

running 38:08 intensity: (23:44 @1) + (14:24 @4) 2.5 mi (15:15 / mi)
shoes: Ricochet 2

10x200 w/ 200m walk recovery
Splits: 42/43/42/42/39/42/41/41/42/40

running warm up/down 9:43 [2] 1.0 mi (9:43 / mi)
shoes: Ricochet 2

Sunday Feb 14 #

running warm up/down 9:49 [2] 1.14 mi (8:37 / mi)
shoes: X-talon

orienteering race 53:17 [4] *** 7.1 km (7:30 / km) +160m 6:45 / km
15c shoes: X-talon

Bert Adams red, 6.3km. Better than last week, but had a few bobbles here and there.

cross training (yoga) 15:00 [2]

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