Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Sep 18, 2017:

activity

time

miles

orienteering

5:00:14

16.43

(18:16)

26.44

(11:21)

896

37c

cross training

2:32:00

running

1:33:20

10.49

(8:54)

16.88

(5:32)

237

Total

9:05:34

26.92

43.32

1133

37c

2:08

0:00

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Monday Sep 18, 2017 #

cross training warm up/down 10:00 [3]

running 23:19 [2] 3.01 mi (7:45 / mi) +15m 7:38 / mi
shoes: Saucony Freedom ISO

Easy shake-out run, since there's an APFT tomorrow. Inserted 6 x mile pace pick-ups in the middle.

cross training (core) 10:00 [3]

Sunday Sep 17, 2017 #

running warm up/down 12:00 [1] 1.35 mi (8:53 / mi)

cross training warm up/down 10:00 [3]

orienteering race 1:16:02 [3] *** 8.72 km (8:43 / km) +255m 7:36 / km
20c shoes: Salomon Speedcross

Day 2 of Letchworth. Decent race overall, made a lot of minor mistakes here and there that really added up (calculated at least 10 minutes of mistakes), but had no major issues with navigation and knew where I was at all times. Now I know that if I run fast and navigate cleanly, with better microroute decisions, I may be able to place in F-21+

Day 2 - Red Y - Splits

Saturday Sep 16, 2017 #

Event: Falls Classic - Letchworth State Park

running warm up/down 9:56 [2] 1.0 mi (9:56 / mi) +10m 9:38 / mi
shoes: Salomon Speedcross

cross training warm up/down 10:00 [3]

orienteering race 1:48:56 [3] *** 10.6 km (10:17 / km) +325m 8:55 / km
17c shoes: Salomon Speedcross

Red Y. Goal today was to go slow and focus on perfect navigation, and for the most part I met this goal. Knew exactly where I was the entire time, and made only 2 or 3 time-costing mistakes (as in >1-2 min). Did not push myself at all physically, so I know that if I did, I would have placed very well.
For tomorrow I need to focus on picking up the pace while maintaining clean navigation, as well as microroute choices.

Day 1 - Red Y - Splits

Thursday Sep 14, 2017 #

cross training (CrossFit) 40:00 [4]

Black&Gold Club.

Warm-up, then
A. Hang Cleans, working on perfecting form (tougher than expected)
5 x 2 at increasing weight
B. Partner WOD
10 min AMRAP:
10 burpees
25 lb plate hold

running warm up/down 13:01 [2] 0.88 mi (14:48 / mi) +77m 11:38 / mi
shoes: Salomon Speedcross

orienteering 54:11 [3] 3.1 km (17:29 / km) +121m 14:37 / km
shoes: Salomon Speedcross

Star Course at Putnam. Orienteered for half the time, the rest was doing calisthenics

Wednesday Sep 13, 2017 #

running warm up/down 18:44 [1] 2.05 mi (9:08 / mi) +85m 8:06 / mi
shoes: Saucony Freedom ISO

running tempo 16:20 [4] 2.2 mi (7:25 / mi) +50m 6:56 / mi
shoes: Saucony Freedom ISO

Out on Bog Meadow trails. Intent was to go at 7:07 pace, some hills and sore hamstrings made it harder than expected. I need to push myself harder, too.

cross training 12:00 [3]

Team ab circle

Tuesday Sep 12, 2017 #

orienteering 1:01:05 [2] 4.02 km (15:12 / km) +195m 12:14 / km
shoes: Salomon Speedcross

Precise compass/precise map practice at Harriman. Need to make sure controls are set correctly, at least two were off and Trey and I spent at least 25 minutes searching for them.

cross training (CrossFit) 1:00:00 [4]

9 min cardio machine warmup in PE215.

A. Back Squat
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%

B. For Time:
800m Run (used weird self-propelled treadmill that was 10x harder than expected)
100 x WBS (14lbs)
50 x Floor Push-ups
50 x Weighted Crunches (30 lb med ball)
100 x Lunge Steps (20 lb med ball)
800m Row

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