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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Sep 12, 2020:

activity # timemileskm+m
  cross training4 4:34:00
  hiking2 3:35:00 9.8(21:56) 15.77(13:38)
  running7 3:31:01 23.51(8:59) 37.84(5:35) 171
  orienteering1 40:57 1.99(20:36) 3.2(12:48) 1108c
  Total12 12:20:58 35.3 56.81 2818c

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Saturday Sep 12, 2020 #

running long 1:15:35 [2] 8.24 mi (9:10 / mi) +78m 8:55 / mi
shoes: Freedom 3

Fall Line Trace, towards downtown this time

Friday Sep 11, 2020 #

5 AM

cross training 4:00 [4]

Diagnostic APFT
Pushups: 72
Situps: 80-something
Tried not going full-out to see if that would make the run easier

running tempo 14:31 [4] 2.03 mi (7:09 / mi)
shoes: Freedom 3

Zero time to warm up. Took this as a quick tempo with the goal of maintaining pace. Met that goal.
6 PM

cross training 2:00:00 [4]

A. Power
3x3 Box Jumps, 30"
3x3 Power Cleans, 120#

B. Strength
4x6 Squat, 165#
4x6 Strict Press, 75#
4x6 Deadlift, 225#

C. Conditioning
8x100ft Sled Drag

Thursday Sep 10, 2020 #

running 17:42 [2] 2.02 mi (8:46 / mi)
shoes: Freedom 3

Easy shake out jog to prep for Friday's APFT

Wednesday Sep 9, 2020 #

6 AM

running 15:11 [2] 1.71 mi (8:53 / mi) +20m 8:34 / mi
shoes: Freedom 3

Formation run for PT. Blegh.
5 PM

running 42:04 [2] 5.0 mi (8:25 / mi) +21m 8:18 / mi
shoes: Freedom 3

Paced a buddy after a brief-filled day

Tuesday Sep 8, 2020 #

11 AM

running 26:47 [2] 3.01 mi (8:54 / mi) +52m 8:27 / mi
shoes: Freedom 3

6 PM

cross training 1:45:00 [4]

A. Power
5x3 Power clean up to 120#

B. Strength
5x5 Back Squat up to 180#
5x5 Deadlift up to 245#
5x5 Bench up to 135#, then 1x3 @140#
Superset: 3x4-5 Weighted Pullups/L-sit Pullups

C. Grip/Core: 4 rounds of
~180' Farmer Carry (53#)
30s plank
15 Hollow Rocks
30s rest

Monday Sep 7, 2020 #

8 AM

hiking 35:00 [2] 2.2 mi (15:54 / mi)
shoes: Speedcross 5

Back out to cars, plus a detour to see a few rocks
6 PM

running warm up/down 6:52 [2] 0.7 mi (9:48 / mi)
shoes: Freedom 3

running hills 10:40 intensity: (9:20 @1) + (1:20 @5) 0.64 mi (16:40 / mi)
shoes: Freedom 3

8 x 10s hill sprint with 70s recovery

running warm up/down 1:39 [1] 0.16 mi (10:20 / mi)
shoes: Freedom 3

cross training 45:00 [3]

Sset: 3x8/10 Pistols/T pushups
Sset: 5x5 Pullup/Hammer grip pullup
Sset: 4x6/12 Chinup/Band row
SSet: 3x12 Curls/Tri Ext

Sunday Sep 6, 2020 #

12 PM

hiking 3:00:00 [2] 7.6 mi (23:41 / mi)
shoes: Speedcross 5

Cascade Falls hike plus heading in/out of campsite
6 PM

orienteering 40:57 [2] *** 3.2 km (12:48 / km) +110m 10:55 / km
8c shoes: Speedcross 5

Quick O-session around the campsite. Lots of spiders and a crummy map made for a less-than-smooth time.

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