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

Training Log: Bridge

In the last 7 days:

activity # timemileskm+m
  orienteering3 19:42:49 46.04(25:42) 74.09(15:58) 2725
  conditioning4 3:05:00
  running1 57:38 7.0(8:14) 11.27(5:07) 175
  Total6 23:45:27 53.04 85.36 2900
«
11:00
0:00
WeThFrSaSuMoTu

Tuesday Oct 17 #

conditioning (lif) 1:20:00 [4]

Right back at it again.

A. Warm-up: STTH lap, stabilizer exercises

B. The lift
Back Squats - 1-rep max (6 x 185, so 215 is new max)
Romanian Deadlifts - 3x8 (185 lbs)
Bench Press - 1-rep max (130 lbs)
Bent-Over Rows - 3x8 (95 lbs)
Standing Military Press - 3x8 (65 lbs)

C. Core work. 2 rounds of:
5 x Turkish Getups (15 lbs)
40 yd suitcase carries (53 lb KB)

Monday Oct 16 #

Note
(rest day)

Sunday Oct 15 #

orienteering 7:25:58 [3] 16.34 mi (27:18 / mi) +1000m 22:56 / mi
shoes: Salomon Speedcross

Stockville Day 2. Not quite so bad because we stuck to trails. Still arduous tho.
Injury count for the weekend:
3 x wasp stings
2 x mild cases of trench foot
1 x badly bruised shin and 1 triumphant rock
Innumerable x gashes, cuts, and scrapes from rhododendron, mountain laurel, brambles, etc.
0 x broken ankles (thank god)

I swear this wasn't half as bad last year. Idk what changed.

Saturday Oct 14 #

orienteering 11:00:00 [3] 25.0 mi (26:24 / mi) +1400m 22:29 / mi
shoes: Salomon Speedcross

Stockville. Estimated mileage because my watch died at 18.5 miles halfway up a mountain. It was quite long.

Friday Oct 13 #

conditioning 40:00 [3]

IOCT stuff in the morning. I really need to work on all the obstacles, I have no flow.

Then retesting in PE215: got 3 reps of 220 DL (probably could've banged out one or two more!), improved both seated power throw and standing long jump

Thursday Oct 12 #

conditioning (CrossFit) 30:00 [3]

Rolling Rows to warm up

A. Strict Press->Push Press
4 x 5-5 @ 25, 30, 30, 35 lb DB

B. Partner WOD
70 toes-to-bars
While partner is doing TTB, other partner is doing isometric deadlift hold (155 lbs on bar)

*my grip strength sucks

orienteering 1:16:51 [2] 7.56 km (10:10 / km) +325m 8:22 / km
shoes: Salomon Speedcross

Setting/taking down controls

Wednesday Oct 11 #

conditioning 35:00 [3]

IOCT practice.

running 57:38 [2] 7.0 mi (8:14 / mi) +175m 7:38 / mi
shoes: Saucony Freedom ISO

Easy release 3 Gates run

« Earlier



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789101112131415161718
19
Oct 21
Oct 14
Oct 7
Sep 30
Sep 23

Week
Ending
Training hours by activity
0123456789101112131415161718
19
Oct 21
Oct 14
Oct 7
Sep 30
Sep 23

Week
Ending
Training miles by activity
051015202530354045
50
Oct 21
Oct 14
Oct 7
Sep 30
Sep 23

all weeks | months | years | as calendar