Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Mar 13:

activity # timemileskm+m
  running4 8:14:00 44.17(11:11) 71.08(6:57) 1077
  cross training5 3:35:00
  mobility3 1:00:00
  Total12 12:49:00 44.17 71.08 1077

«»
6:17
0:00
» now
SuMoTuWeThFrSa

Saturday Mar 13 #

running race 6:17:23 [4] 31.5 mi (11:59 / mi) +850m 11:03 / mi
shoes: Speedcross 5

Flatlanders Canyon Crash 50k. Not the most pain-free time of my life but I had fun and got a cool medal by winning 2nd overall female so that was neato. Also there were dogs I got to pet after the race!
Ran with my old Salomons instead of the Hokas because during the warmup the Hokas started to make my feet hurt. I kinda wish I'd pushed through that discomfort because the cushioning in the Salomons is super broken down and my legs got absolutely obliterated by the downhills. Started to stiffen up around the halfway point and it just continued to get worse from there on out, probably in part because the temperature kept climbing. Will I do another one of these though? Absolutely, just gotta get better shoes and train a little more!

Friday Mar 12 #

12 PM

running 17:58 [2] 2.01 mi (8:56 / mi) +50m 8:18 / mi
shoes: hoka speedgoat

Easy trail shakeout at Standing Boy. Feeling a bit tired and tight but ok otherwise.

Tomorrow is going to be interesting
8 PM

mobility 20:00 [2]

Thursday Mar 11 #

2 PM

cross training 1:00:00 [3]

A. Strength
1. Seated Z-press, 5x3, incr to 75#
2. Incline DB Bench Press, 3x8, 35#
3a. Strict Pullups, 4x4.4
3b. Strict Pushups, 4x7.7
4. Supinated Grip TRX Rows, 3x8

B. Accessory
3 rounds of
6 renegade rows
20s handstand hold (wall assisted)
6-10 leg tucks
10 PM

mobility 20:00 [2]

Wednesday Mar 10 #

11 AM

running 36:08 intensity: (22:56 @2) + (8:12 @3) + (5:00 @5) 4.29 mi (8:25 / mi)
shoes: Freedom 3

1mile warmup, 10x30/30s, 2 mile cooldown
6 PM

mobility 20:00 [2]

Tuesday Mar 9 #

10 AM

cross training 1:30:00 [3]

deload deload deload

A. Plyo
1. Iron Mikes, 3x4

B. Strength
1. Front foot elevated KB Split Squat, 3x5, 25#
2. Back Squat, 3x5, 135#
3. Deadlift, 5x3, 175#
4. Dead hang, 3x As long as possible

C. Accessory
3 rounds of
5 Cossack Squats
100' Sled Drag
5 weighted dead bugs
11 PM

cross training (yoga) 15:00 [1]

Monday Mar 8 #

11 AM

running 1:02:31 [2] 6.37 mi (9:49 / mi) +177m 9:02 / mi
shoes: hoka speedgoat

Testing out the Providence Canyon backcountry loop for Saturday's 50k. Pretty chill but may not be as fun to run 5 times. Oh well, it'll buff.
5 PM

cross training (mobility) 35:00 [2]

Sunday Mar 7 #

cross training (yoga) 15:00 [2]
(rest day)

« Earlier | Later »