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

Training Log Archive: Bridge

In the 7 days ending Oct 6, 2019:

activity # timemileskm+m
  orienteering3 3:40:40 17.12(12:53) 27.55(8:01) 49238c
  running6 3:05:32 19.82(9:22) 31.9(5:49) 140
  cross training4 2:55:00
  Total11 9:41:12 36.94 59.45 63238c
averages - sleep:4.5

«»
2:36
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 6, 2019 #

orienteering race 1:08:50 [3] ** 10.78 km (6:23 / km) +160m 5:57 / km
17c shoes: Speedcross 5

Webster mass start blue. Fun, fast race pretty much all on trails. Made a few minor mistakes but nothing like yesterday. I think the team benefitted from having this as a confidence booster, personally would have preferred a more technical event, but I can't complain.
C • Races 1

Blue - Splits

Saturday Oct 5, 2019 #

Event: ROC - Alasa Farms NRE
 

running warm up/down 8:55 [1] 0.96 mi (9:17 / mi)
shoes: Speedcross 5

orienteering race 1:40:10 [3] *** 11.56 km (8:40 / km) +255m 7:48 / km
21c shoes: Speedcross 5

Alasa Farms blue course. Horrible race navigationally. Overshot one, and from there just never got fully connected with the map. Goal was to be deliberate with route planning and compass, hit neither of those. Ugh. Mad because I felt physically great and could have run a really fast race if I hadn't been so imprecise and disconnected.

Blue - Splits

Friday Oct 4, 2019 #

3 PM

running 18:20 [1] 2.03 mi (9:02 / mi)
shoes: Saucony Ride

cross training 20:00 [2]

Stretching and dynamics

Thursday Oct 3, 2019 #

10 AM

cross training 50:00 [4]
slept:3.0

Lifted after taking a CGR recovery nap

1. Romanian DL, 4x6, 145#
2. Front Squat, 4x6, 125#
3. 1-arm DB Rows, 4x5-6, 70#
4. DB bench Press, 4x6, 50#
5. STOH, 3x10, 75#
4 PM

running warm up/down 11:40 [2] 1.38 mi (8:27 / mi)
shoes: Liberty

running hills 48:18 intensity: (34:48 @2) + (12:00 @4) + (1:30 @5) 4.11 mi (11:45 / mi)
shoes: Liberty

Hill workout at South Dock with the team.

5x60s moderately hard, jog recovery
3 min rest at bottom
5x45s faster, jog recovery
3 min rest
3x30s fastest, jog recovery
3 min rest
Climb all the way back up to the top

Jog back cooldown
Time includes rest

Wednesday Oct 2, 2019 #

running 47:25 [2] 5.15 mi (9:12 / mi) +70m 8:50 / mi
shoes: Saucony Ride

Tuesday Oct 1, 2019 #

5 AM

cross training 45:00 [3]

Morning workouts crew

A. Warmup
15/side Turkish Getups

B. METCON: 5RFT of
10 Power Cleans (85#)
8 Jingle Jangles

C. APFT Development: 10 rounds, not for time of
11 Pushups
11 Situps
10 AM

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

Just big lifts.

1. Deadlift, 5x5, 205#
2. Back Squat, 5x5, 155#
3. Bench Pres, 5x5, 130#
4. Weighted Pullups, 4x4-5, 26#
5 PM

orienteering 51:40 [3] 5.21 km (9:55 / km) +77m 9:14 / km
shoes: Speedcross 5

Corridor/Window-O training. Much more technical than anticipated from setting in PurplePen, especially with a map that really needs to be updated.

Monday Sep 30, 2019 #

5 AM

running warm up/down 9:15 [1] 1.0 mi (9:15 / mi)
shoes: Liberty

running race 23:50 [4] 3.12 mi (7:38 / mi) +70m 7:08 / mi
slept:6.0 shoes: Liberty

Michie 5k time trial route, solo running. Definitely could have hit a faster time running with other people, based off how fast we went for most of the RPFT 5-mile.
5 PM

running 17:49 [3] 2.07 mi (8:36 / mi)
shoes: Liberty

To/from Bog Meadow time trial start and finish. Played coach and recorded the team's times. They've all improved, which is phenomenal!
C • Time Trial 5

« Earlier | Later »