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Attackpoint - performance and training tools for orienteering athletes

Training Log: Bridge

In the last 7 days:

activity # timemileskm+m
  cross training7 4:15:39 12.85 20.68
  biking1 1:10:00 18.0(3:53) 28.97(2:25)
  Total8 5:25:39 30.85 49.65
averages - sleep:2.5
«
1:35
0:00
SaSuMoTuWeThFr

Wednesday Sep 19 #

8 AM

cross training 3:00 [5]

1-2, lost to the same girl from last time by points, not submission. She was just too quick for me to keep a grip on for very long. Damn good fight though.
9 AM

cross training 45:00 [3]

1. DB Chest Press, 5x5, 2 min rest, 50#
2a. Military Press, 5x5, 60s rest, 75#
2b. Bent Barbell Row, 5x5, 60s rest, 115#
3. Exercise Ball Elbow Stir-the-pots, 4x60s, 60s rest
3 PM

cross training 30:00 [3] 8.5 mi (3:32 / mi)

30 min on the bike

Tuesday Sep 18 #

Note

Results of PT appointment: No running for at least the next week. Will begin training on the Alter-G next week, but until then, I'm restricted to the erg, bike, and pool.

Sucks not to be able to run and orienteer when we've had so many beautiful days outside. Really am not a fan of injuries.
8 AM

cross training 45:00 [4]

1a. 5x5 Bench Press, 115#, 60s rest
1b. 5x5 Weighted Pullups, 25#, 60s rest
2. 5x5 Deadlift, 1.5x BW (185#), 2 min rest
3. 4x15 Cable Crunch, 50#, 60s rest
4 PM

cross training 50:00 [3]

37 minutes on the indoor bike, about 8 miles or so, with some surges. Worked on Erin's armchair-O.

Then 10 minutes of abs and muscle-ups just for kicks.

Monday Sep 17 #

cross training (combatives) 6:00 [5]

Currently 1-1 at the end of Day 1 of midrounds, and ready to get after it again

cross training intervals (erg) 31:39 intensity: (10:40 @2) + (20:59 @5) 7.0 km (4:31 / km)
slept:2.5

1000m warmup then
10x500m hard (between 2:04-2:07 per interval) with 1 min rest
1000m cooldown

Sunday Sep 16 #

cross training (rassilin') 45:00 [3]

Me about combatives before writing introspective paper for PL300: I love this class 'cuz it's a lot of fun!
Me about combatives after writing introspective paper for PL300: Perhaps my excitement about this class is the physical manifestation of pent-up anger and aggression tied to episodes of bullying and harassment since elementary school.

Conclusion: Nah, it's just a helluva lot of fun.

Side note: I finally did a muscle-up!

Saturday Sep 15 #

5 PM

biking long (indoor bike) 1:10:00 [3] 18.0 mi (3:53 / mi)

After the football game. 30 minutes easy to moderate warmup, then 5 x 5 minute climbs with 2 minute recovery. Then finished up with an easy cooldown. Plus side of stationary bike over the erg is that you can get in some good armchair-O at the same time.

A side note: I need to wear sunscreen to football games, the sunburn from today is particularly atrocious.

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