Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 10 days ending Aug 25, 2018:

	activity	#	time	miles		km		+m
	cross training	11	5:26:00
	running	6	3:41:57	25.72	(8:38)	41.39	(5:22)	389
	hiking	1	1:44:21	7.15	(14:36)	11.51	(9:04)	100
	orienteering	1	27:38	1.29	(21:23)	2.08	(13:17)	60
	Total	16	11:19:56	34.16		54.98		549
averages - sleep:5

2:29

0:00

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Saturday Aug 25, 2018 #

Note

Control Challenge final count: 351
All maps up except EYOC and JWOC races. Working on that.

9 AM

cross training 45:00 [3]

Frisbee for company PT

5 PM

hiking (rucking) 1:44:21 [3] 7.15 mi (14:36 / mi) +100m 13:59 / mi

Rucked for a while instead of going on a run of equal length, keeping at a fast walk. Approximately 30-35#, not very heavy. Why ruck instead of run:
1. I volunteered to help out my company Sandhurst team again for the fall competition. From the way it sounds, this is going to be a rough one, and I haven't touched a ruck in months, so it's about time to get back into it.
2. Competitive MIAD tryouts will be early this year, at least according to one of the briefs we had to sit through. So if I want any chance of getting to Sandhurst CLDT or Pre-ranger or whatever else will fit in the schedule, I gotta get back into rucking shape again, and fast.

Friday Aug 24, 2018 #

4 PM

running 36:12 [2] 4.19 mi (8:38 / mi) +50m 8:20 / mi
shoes: Saucony Liberty

Easy day

cross training 30:00 [3]

IOCT practice

Thursday Aug 23, 2018 #

5 AM

running warm up/down 8:52 [2] 1.0 mi (8:52 / mi)
shoes: Saucony Freedom 2.0

running tempo 19:54 [4] 2.78 mi (7:09 / mi) +15m 7:02 / mi
shoes: Saucony Freedom 2.0

Negative split tempo. Hard to keep a fast, consistent pace for some reason. Slower than it should have been.

running warm up/down 4:47 [1] 0.53 mi (9:01 / mi)
shoes: Saucony Freedom 2.0

8 AM

cross training (combatives) 30:00 [3]

4 PM

cross training (core) 10:00 [4]

While waiting for the prospective orienteers to get back from their time trial

Wednesday Aug 22, 2018 #

9 AM

cross training (crossfit) 50:00 [4]

Warmup:
500m row
3 rounds of
10 PVC OHS
10 Pushups
Hang Clean drills

A. Bench Press
3 x 3 @ 70% (90#)
3 x 3 @ 79% (105#)
2 x 3 @ 88% (115#)

B. 25 min AMRAP
25 cal Airdyne bike
25 Hang Power Clean (65#)
20 Bar Facing Burpees

3 PM

orienteering 27:38 [1] 2.08 km (13:17 / km) +60m 11:37 / km
shoes: Saucony Liberty

Setting controls for tryouts out at Fort Putnam, mostly walking around and getting peeved about the quality of the map. Good thing, though, there are nice woods for intervals.

Tuesday Aug 21, 2018 #

5 AM

running 44:26 [2] 5.12 mi (8:41 / mi) +90m 8:14 / mi
shoes: Saucony Freedom 2.0

Easy Lee/Washington Gate

8 AM

cross training (Combatives) 30:00 [4]

Yeah this class is a smoker

C • Good to see one thing hasn't changed 2

6 PM

cross training (core) 12:00 [4]

Monday Aug 20, 2018 #

running warm up/down 9:10 [1] 0.96 mi (9:33 / mi)
shoes: Saucony Freedom 2.0

running intervals 15:32 [4] 2.5 mi (6:13 / mi)
shoes: Saucony Freedom 2.0

10 x 400 repeats a tad faster than 5k pace, with 60s rest.
94/95/95/92/94/93/92/93/93/91

running warm up/down 5:58 [1] 0.64 mi (9:19 / mi)
shoes: Saucony Freedom 2.0

cross training 4:00 [4]

Bring Sally Up

Saturday Aug 18, 2018 #

cross training 1:00:00 [4]

A. Warmup: 3 rounds of
100 m row
10 air squats

B. WOD 1

Midline:
4 sets
25 hollow rocks
25 arch rocks
1:00 plank

Conditioning:
3K Row in 13:30

C. WOD 2

Midline:
4 sets
15 strict hanging knee tucks (knees as high as possible)
10 KB Romanian Deadlift (moderate weight)

Conditioning:
16 minute AMRAP:
8-12 unbroken wall balls
10 second rest
10 burpees
10 second rest

Friday Aug 17, 2018 #

Event: NAOC 2018

6 AM

running 33:45 [2] 3.3 mi (10:14 / mi)
slept:4.0 shoes: Saucony Liberty

Brigade run. Nobody fell out, thank god.

7 PM

cross training 45:00 [3]

To de-stress.

A. Warmup:
2 min Jabobs ladder
10 min slow Turkish getups with light weight

B. Strength Work: 10 min EMOM
Min 1 – 5 double kettlebell swings + 3 cleans, light (19#)
Min 2 – 5 double kettlebell swings + 1 clean, medium to heavy (26#)

Repeat until cap; then

3 min, 30 s clock
– 1 double kettlebell clean, medium to heavy (36#)

C. WOD: Tabatas
– Russian swings (24/16 kg)
– Snatches
– Goblet squat
– Walking lunges (bodyweight)

Thursday Aug 16, 2018 #

running 43:21 [2] 4.7 mi (9:13 / mi) +234m 7:59 / mi
slept:6.0 shoes: Saucony Liberty

Checked out this year's time trial route, which goes up MP trail. Route looks good except for a few fallen trees. Felt physically beat up. Hopefully extra sleep this weekend will help.

cross training (core) 10:00 [3]

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