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

Training Log: Bridge

In the last 7 days:

activity # timemileskm+m
  cross training5 4:40:00
  biking1 1:30:00
  orienteering1 1:00:00
  swimming1 30:00 0.75(40:14) 1.2(25:00)
  running1 26:00 3.0(8:40) 4.83(5:23)
  Total9 8:06:00 3.75 6.03
averages - sleep:5
«
2:10
0:00
WeThFrSaSuMoTu

Monday Nov 19 #

9 AM

cross training 1:10:00 [4]

Lift
1a. Bench Press, 5x5, 60s rest, 125#
1b. Weighted Pullups, 5x5, 60s rest, 26# KB
2. Deadlift, 5x5, E2MOM, 165#
3a. GHD Situps, 4x15, no rest
3b. Standing Weighted Oblique Crunch, 4x15, 53# KB, no rest

Rest 5 min then

METCON Finisher:
5 rounds for time
10 Cal Assault Bike
10 KBS (35#)
10 Med Ball OTS (45#)

Score: 12:56

Sunday Nov 18 #

12 PM

orienteering 1:00:00 [1]
(rest day)

Surveying the land around Camp Shea for the National Meet. Map around Camp Shea itself needs serious updates, there's an entirely new training area with roads and buildings that needs to get mapped.

Saturday Nov 17 #

4 PM

biking long 1:30:00 [3]

Long ride on the spin bike after the game. After 26 min warmup, went into:

3x3min, 3x2, 3x1, 3x30s, 3x1, 3x2, 3x3 all between 100-115 RPM, easy gear, focus on going quick with good form, with 1 min rest in between

Finished up with easy spin to get to 90 minutes

Friday Nov 16 #

4 PM

cross training 1:10:00 [4]

After classes. Gym was ridiculously crowded.

Lift:
1. Bench Press, build to heavy single, 2-3 min rest. Built to 160#, finally
2a. Leg Press, 5x5-8, minimal rest 160#
2b. Weighted Pullups, 5x5, minimal rest, 25# plus chain
3a. Weighted incline situps, 4x15, minimal rest, 35# plate
3b. Leg Raises, 4x15, minimal rest

Rest 10 min, then METCON:

Jackie--Benchmark WOD

1000m row
50 DB Thrusters (25#)
30 Pullups

Score: 13:30 (took it slower and easier to keep stress off foot)

Thursday Nov 15 #

3 PM

cross training (climbing) 40:00 [3]
slept:5.0

4 PM

running (Alter-G) 26:00 [2] 3.0 mi (8:40 / mi)
shoes: Saucony Freedom 2.0

4 min warmup, 20min run, 2 min c/d

Wednesday Nov 14 #

9 AM

cross training 50:00 [3]
slept:5.0

Upper body lift w Courtney

1. Isometric Bench Press, 5x5, 120s rest, increase to 158#
2a. 1-arm Shoulder press, 5x5, no rest, 35#
2b. Kneeling Row, 5x5, 60s rest, 65#
3a. TRX Jackknives, 4x15, no rest
3b. Plank, for as long as other person takes to do jackknives, no rest
3 PM

cross training (climbing) 50:00 [3]

7 PM

swimming 30:00 [2] 1.2 km (25:00 / km)

« Earlier

Recent Comments

Recent
Camp Shea 4  
more...

Injuries

R FootStress Fracture87+days
complete history

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
012345678910
11
Nov 24
Nov 17
Nov 10
Nov 3
Oct 27

Week
Ending
Training hours by activity
012345678910
11
Nov 24
Nov 17
Nov 10
Nov 3
Oct 27

Week
Ending
Training miles by activity
051015202530354045
50
Nov 24
Nov 17
Nov 10
Nov 3
Oct 27

all weeks | months | years | as calendar