Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Nov 30, 2019:

activity

time

miles

cross training

3:35:00

running

1:36:34

12.39

(7:48)

19.93

(4:51)

biking

1:10:00

15.2

(4:36)

24.46

(2:52)

Total

6:21:34

27.59

44.4

1:20

0:00

» now

Saturday Nov 30, 2019 #

biking 1:10:00 [3] 15.2 mi (4:36 / mi)

1. Back squat, 4x5 @ 85/105/130/150, 1x3 @175, 1x8 @ 135
2. Bench, same rep scheme, 65/80/100/115/135/100
3. Row, same rep scheme, same weight as bench

4 rounds of
6 pullups
8 dips

Final finisher:
3x30m farmers carry, 70#

Thursday Nov 28, 2019 #

running warm up/down 8:55 [2] 0.96 mi (9:17 / mi)

running race 21:06 [5] 5.0 km (4:13 / km)
shoes: Liberty

Turkey Trot benefitting the San Antonio Food Bank. Nice course, could have broken 21 if I'd kicked harder in the last mile.

running warm up/down 2:00 [1] 0.17 mi (11:45 / mi)
shoes: Liberty

Dragged the brother on a cooldown

Wednesday Nov 27, 2019 #

running 18:24 [2] 2.06 mi (8:56 / mi)
shoes: Liberty

Tuesday Nov 26, 2019 #

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

Both the Crossfit and 3rd floor weight rooms were taken by DPE classes, so had to use the 62 room :/

Main Lift:
1. Smith Machine Back Squat, 4x5, 50/70/90/110 (plates not total)
2. DB OH Press, 4x5, 20/25/30/35
3. Hex Bar DL, 4x5, 150/170/200/225

Finisher:
Tabata Assault Bike
Tabata Erg

Monday Nov 25, 2019 #

running 46:09 [3] 6.09 mi (7:35 / mi)
shoes: Liberty

Sunday Nov 24, 2019 #

Event: NEOC: Blue Hills Traverse

cross training (lift) 1:15:00 [4]

1. Back squat, 5x5, 95/105/130/150/170
2. Bench Press, 7x5, 75/80/100/115/130/130/135
3. Row, 5x5, 65/80/100/115/130
4. Weighted Pullups, 4x5, 26#
5A. Heavy KBS, 4x5, 55#
5B. Hollow Rocks, 4x15
6. Handstand holds, 3x30s

« Earlier | Later »