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Training Log Archive: silkychrome

In the 7 days ending Nov 22:

activity # timemileskm+ft
  Bike3 3:30:04 47.91(13.7/h) 77.1(22.0/h)
  Strength3 1:30:00
  Orienteer2 1:12:15 2.75(26:16) 4.43(16:19) 753
  Run2 1:07:26 6.6(10:13) 10.62(6:21) 256
  Total10 7:19:45 57.26 92.15 1009

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MoTuWeThFrSaSu

Sunday Nov 22 #

2 PM

Bike 2:00:00 [3] 27.4 mi (13.7 mph)
ahr:142 max:164 shoes: LeMond Tourmalet

Baxter on TrainerRoad, watching The Morning Show.
4 PM

Strength 30:00 [3]

Standard WU

Circuit A – 3 rounds @ :20 work / :10 rest
A1 In and Out Reverse Hip Lift
A2 Mountain Climber
A3 Super Person Hold
Rest 2:00 and then move on to Circuit B

Circuit B – 3 rounds @ :20 work / :10 rest
B1 3 Way Mountain Climber
B2 Glute Bridge
B3 Hyper with Twist

Standard CD

Saturday Nov 21 #

8 AM

Orienteer 46:00 [3] 1.67 mi (27:32 / mi) +544ft 21:03 / mi
ahr:122 max:176

set CPs for AR201. we rolled into the park about 8:15am and were surprised by the "Managed Archery Hunt in progress - all users stay on trails" signs. since we don't apply for permits for AR201, plus i don't believe hunting has been allowed in Greensfelder County Park in ages, we didn't know about this.

fortunately, we quickly analyzed our course and moved two of the CPs to on-trail locations. then we spoke with a ranger who advised there were 5-6 hunters in the area and we needed to stay "close" to the trails, but not specifically on them.

then, we had a substantially smaller group show up (~40 people 2 weeks ago, 6 people today) and we informed them of the hunting situation. everyone was fine sticking more to trail routes and the trails in GF are good for this.

i'm happy to report no one was shot by an archer today. not sure the deer were as successful.
1 PM

Orienteer 26:15 [3] 1.08 mi (24:18 / mi) +209ft 20:33 / mi
ahr:125 max:169

pick up CPs from AR201.

Friday Nov 20 #

6 PM

Bike 1:00:00 [3] 13.69 mi (13.7 mph)
ahr:141 max:167 shoes: LeMond Tourmalet

Ericsson on TrainerRoad

Thursday Nov 19 #

7 PM

Run 34:26 [3] 3.34 mi (10:19 / mi) +128ft 9:57 / mi
ahr:151 max:172 shoes: Brooks Glycerin18 W9.5-D

w Tess :D groin so sore from a handful of air squats #soreseason
8 PM

Strength 30:00 [3]

Standard WU

Circuit A – 2 rounds continuous at your own pace
A1 Lunge x 5 reps each side
A2 Handstand Kick ups x 4 reps on each leg
A3 Accordion Crunch x 8 reps
Rest 2:00 and then move on to Circuit B

Circuit B – 2 rounds continuous at your own pace
B1 Half Turkish Get Up (weight optional) x 4 reps each side
B2 Plank Hold x :20
B3 Glute Bridge x 10
Rest 2:00 and then move on to Circuit C

Circuit C – As fast as possible
Alternate back and forth between two exercises, reducing your rep count by one rep with each new set. Start by doing 5 reps of each exercise, then 4 reps of each exercise, then 3, and so on. Go as fast as you can until you complete all of the reps:
C1 Burpee Sprawl x 5, 4, 3, 2, 1 reps
C2 Strict Sit Ups x 5, 4, 3, 2, 1 reps

Standard CD

Wednesday Nov 18 #

8 PM

Bike (TrainerRoad) 30:04 [3] 6.82 mi (13.6 mph)
ahr:131 max:174 shoes: LeMond Tourmalet

Ramp Test - FTP 153W which is back to my pre-RPI program levels. this is probably by base "off the couch" FTP.

Week 1, 11/18 - 153
Week 7, 12/30 - goal 164
Week 13, 2/13 - goal 176
Week 17, 3/10 - goal 184

Tuesday Nov 17 #

6 PM

Run 33:00 [3] 3.26 mi (10:07 / mi) +128ft 9:46 / mi
ahr:149 max:169 shoes: Brooks Glycerin18 W9.5-D

w Tess :D
7 PM

Strength 30:00 [3]

Uphill Athlete, At-Home Program, Level 1, Week 1, Workout 1

Warm Up
Strict Sit up x 5-10 reps
Hyper with Twist x 5 reps each side
90/90 x 10 reps each side (reps only, no hold)
Bicep Stretch x 10 reps (reps only, no hold)
Lunge Stretch x 10 reps each side (reps only, no hold)
Painter Stretch x 10 reps each side (reps only, no hold)
Air Squats x 10 reps
Super Person Hold x :20
Plank Hold x :20

Circuit A – 2 rounds continuous at your own pace
A1 Air Squats x 10 reps
A2 Push Ups x 5-10 reps
A3 In and Out Reverse Hip Lift x 5-10 reps
Rest 2:00 and then move on to Circuit B

Circuit B – 2 rounds continuous at your own pace
B1 Single Leg RDL (weight optional) x 5 reps each leg
B2 3 Way Mountain Climber x 3 rounds each leg
B3 Hyper with Twist x 5 reps each side
Rest 2:00 and then move on to Circuit C

Circuit C – As fast as possible
Alternate back and forth between two exercises, reducing your rep count by one rep with each new set. Start by doing 5 reps of each exercise, then 4 reps of each exercise, then 3, and so on. Go as fast as you can until you complete all of the reps:
C1 Single Leg Lateral Hop x 5, 4, 3, 2, 1 reps each leg
C2 Mountain Climbers x 5, 4, 3, 2, 1 reps each leg

Cool Down
Lat Stretch x 1:00 each side
Bicep Stretch – 3 x 10 reps + :20 hold each side
Calf Stretch x 1:00 each side
Lunge Stretch – 3 x 10 reps + :20 hold each side
90/90 – 3 x 10 reps + :20 hold each side
Pike Stretch x 1:00-2:00 hold

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