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Attackpoint - performance and training tools for orienteering athletes

Training Log: Bridge

In the last 7 days:

activity # timemileskm+m
  conditioning5 3:05:00
  running3 1:11:45 8.93(8:02) 14.37(5:00) 56
  Total5 4:16:45 8.93 14.37 56
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1:22
0:00
SaSuMoTuWeThFr

Thursday Aug 17 #

running 27:40 [3] 3.52 mi (7:52 / mi) +56m 7:29 / mi
shoes: Saucony Freedom ISO

Ran at 2100 when there was finally time

conditioning (core) 10:00 [5]

Wednesday Aug 16 #

conditioning (CrossFit) 50:00 [4]

Warmup: stairway to heaven lap plus lunges and bear crawl
Plus 3x (40 sec handstand, 10 single arm KB swing, 10 pull up bar swings)

A. 5 x 7 Strict Pull-ups
4 x 8 Single DB Bentover Rows (ea.side)
** heaviest possible. Ish. 45 lbs.

B. 15 min AMRAP of:
10 x Pull-ups
20cal Airdyne Bike
50m KB Farmers Walks (32/24kg ea.)

Tuesday Aug 15 #

conditioning (CrossFit) 1:00:00 [4]

Warmup, 2 rounds of:
Stairway to Heaven
KB Deadlift
KB Squat
KB Full Swing

A. Back Squats
1 x 5 @ 70%
1 x 5 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
Front Squats
1 x 5 @ 65%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 75%

B. “DT”
5 Rounds For Time of:
12 x Deadlifts (75 lbs)
9 x Hang Power Cleans (75 lbs)
6 x Push Jerks (75 lbs)

Finish with 30 x 30 lb med ball crunches + 60 sec plank

Monday Aug 14 #

running 16:20 [2] 2.08 mi (7:51 / mi)
shoes: Saucony Freedom ISO

Short run in the morning with Morgan

conditioning 10:00 [4]

Followed by 4 rounds of
10 pullups
10 burpees
10 V-ups
10 pushups

Sunday Aug 13 #

Note
(rest day)

Back to West Point. No workout, but hauled all my crap back up to the 4th floor from the trunk room without using the elevator once.

Saturday Aug 12 #

running warm up/down 13:00 [2] 1.65 mi (7:53 / mi)

conditioning (CrossFit) 55:00 [4]

At the Y

A. Back Squats
1 x 4 @ 75%
3 x 4 @ 80%
Front Squats
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%

B. CrossFit Open 17.5
10 Rounds For Time of:
9 x Thrusters (95/65lbs)
35 x DUs

End with core

running warm up/down 14:45 [2] 1.68 mi (8:47 / mi)

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