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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 32 days ending Sep 28, 2020:

activity # timemileskm+m
  cross training17 20:54:00 1.14 1.84
  hiking5 14:21:13 34.3(25:07) 55.2(15:36) 146
  running18 9:35:43 64.4(8:56) 103.64(5:33) 563
  orienteering2 2:02:17 6.96(17:34) 11.2(10:55) 3088c
  biking1 1:30:00
  Total41 48:23:13 106.8 171.88 10178c

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Monday Sep 28, 2020 #

6 AM

cross training 40:00 [3]

Pushup/situp drill and sprint relay
6 PM

cross training 1:15:00 [4]

1. Squat, 5x5, 180
2. Bench, 5x5, 135
3. Deadlift, 1x5, 235

Saturday Sep 26, 2020 #

biking 1:30:00 [3]

Yesterday had an ache in foot that felt like the beginnings of a stress rxn. Have had too many stress injuries to play it stupid and try to do a long run. Cross training day was declared.

Friday Sep 25, 2020 #

6 AM

cross training 40:00 [2] 1.14 mi (35:05 / mi)
shoes: Freedom 3

Run to pullup bars by the DFAC
4 x 15 HRPU/8 Knee Tucks
Run back
5 PM

cross training 1:20:00 [4]

1. Back Squat, 1x5, 195
2. Strict Press, 1x1, 95
3. Bench Press, 1x1, 160
4. Power Clean, 5x3, 120

Thursday Sep 24, 2020 #

6 AM

running 22:39 intensity: (15:09 @1) + (7:30 @5) 2.2 mi (10:18 / mi)
shoes: Freedom 3

15 x 30:60s
6 PM

running 34:48 [2] 4.04 mi (8:37 / mi) +100m 8:00 / mi
shoes: Freedom 3

Wednesday Sep 23, 2020 #

cross training 1:20:00 [3]

A. Strength
1. Back Squat, 2x5, 150
2. Bench Press, 3x5, 120
3. 1-arm DB Row, 3x8, 55
4. Chest to Bar Pullups, 3x10

B. Core
Durante Core

Tuesday Sep 22, 2020 #

4 AM

hiking 4:07:02 [2] 8.5 mi (29:04 / mi) +96m 28:05 / mi

ABOLC land nav, 3 out of 4 hours at night. Very easy but map quality was atrocious. Looked like a copy of a copy of a copy so we couldn't see any of the contours and had to squint to see roads and water features. Just a grand time.
C • red diamond? 2

Monday Sep 21, 2020 #

5 AM

running 13:38 [2] 1.7 mi (8:01 / mi)
shoes: Freedom 3

More pointless PT hooray. At least we ran faster than a 9 minute pace this time.
5 PM

cross training 1:45:00 [4]

A. Strength
1. Back Squat, 5x5, 175
2. Strict Press, 5x5, 75
3. Deadlift, 1x5, 235. Plus 1x3 @260

B. Conditioning
4 rounds of
8cal Assault bike
30s rest
8 pullups
60s rest

Then 4 rounds of
100m Row
10 pushups
60s rest

Sunday Sep 20, 2020 #

running 26:28 [2] 3.11 mi (8:31 / mi) +74m 7:55 / mi
shoes: Freedom 3

Saturday Sep 19, 2020 #

orienteering 1:21:20 [3] 8.0 km (10:10 / km) +198m 9:03 / km
shoes: X-talon

Oak Mtn Red

Good flow until 9. Parallel error at 9. Stupid mistake at 12 (15min worth). Need to use my compass more.

Friday Sep 18, 2020 #

5 AM

running 17:00 [1] 1.74 mi (9:46 / mi)
shoes: Freedom 3

I love waking up at 4:30am for useless PT.
5 PM

cross training 1:30:00 [4]

1. Squat, 1x5 @190
2. Bench, 1x1 @155
3. Clean, 5x3 @120

Assorted accessory exercises

Thursday Sep 17, 2020 #

running warm up/down 6:23 [2] 0.64 mi (9:58 / mi)
shoes: Freedom 3

running tempo 16:02 [4] 2.23 mi (7:11 / mi)
shoes: Freedom 3

Mile splits: 7:18, 7:12
Officially back in business.

running warm up/down 7:55 [1] 0.77 mi (10:17 / mi)
shoes: Freedom 3

Wednesday Sep 16, 2020 #

cross training 1:00:00 [3]

Light day.

1. Back Squat, 2x5, 135#
2. Strict Press, 3x5, 70#
3. Back Extensions, 5x10
4. Chinups, 3xMax (15, 10, 8)

Tuesday Sep 15, 2020 #

6 AM

hiking (ruck march) 1:09:11 [2] 4.0 mi (17:18 / mi) +50m 16:39 / mi

4M formation ruck at a "15 minute mile pace." Definitely was not at that pace. Quite easy and would have liked this to be a release ruck.
4 PM

running 27:41 [2] 3.29 mi (8:25 / mi) +25m 8:13 / mi
shoes: Freedom 3

Monday Sep 14, 2020 #

cross training 1:40:00 [4]

Beginning TX Method lifting program

A. Strength
5x5 Squat, 170#
5x5 Bench, 125#
1x5 Deadlift, 225#
3x5 Weighted Pullups, 25# + Chain

B. Conditioning
6x100m Ski Erg Sprint

C. Core
5 min assorted plank

Sunday Sep 13, 2020 #

Note
(rest day)

Standup paddleboarding on the Chattahoochee! Fun times, would recommend again

Saturday Sep 12, 2020 #

running long 1:15:35 [2] 8.24 mi (9:10 / mi) +78m 8:55 / mi
shoes: Freedom 3

Fall Line Trace, towards downtown this time

Friday Sep 11, 2020 #

5 AM

cross training 4:00 [4]

Diagnostic APFT
Pushups: 72
Situps: 80-something
Tried not going full-out to see if that would make the run easier

running tempo 14:31 [4] 2.03 mi (7:09 / mi)
shoes: Freedom 3

Zero time to warm up. Took this as a quick tempo with the goal of maintaining pace. Met that goal.
6 PM

cross training 2:00:00 [4]

A. Power
3x3 Box Jumps, 30"
3x3 Power Cleans, 120#

B. Strength
4x6 Squat, 165#
4x6 Strict Press, 75#
4x6 Deadlift, 225#

C. Conditioning
8x100ft Sled Drag

Thursday Sep 10, 2020 #

running 17:42 [2] 2.02 mi (8:46 / mi)
shoes: Freedom 3

Easy shake out jog to prep for Friday's APFT

Wednesday Sep 9, 2020 #

6 AM

running 15:11 [2] 1.71 mi (8:53 / mi) +20m 8:34 / mi
shoes: Freedom 3

Formation run for PT. Blegh.
5 PM

running 42:04 [2] 5.0 mi (8:25 / mi) +21m 8:18 / mi
shoes: Freedom 3

Paced a buddy after a brief-filled day

Tuesday Sep 8, 2020 #

11 AM

running 26:47 [2] 3.01 mi (8:54 / mi) +52m 8:27 / mi
shoes: Freedom 3

6 PM

cross training 1:45:00 [4]

A. Power
5x3 Power clean up to 120#

B. Strength
5x5 Back Squat up to 180#
5x5 Deadlift up to 245#
5x5 Bench up to 135#, then 1x3 @140#
Superset: 3x4-5 Weighted Pullups/L-sit Pullups

C. Grip/Core: 4 rounds of
~180' Farmer Carry (53#)
30s plank
15 Hollow Rocks
30s rest

Monday Sep 7, 2020 #

8 AM

hiking 35:00 [2] 2.2 mi (15:54 / mi)
shoes: Speedcross 5

Back out to cars, plus a detour to see a few rocks
6 PM

running warm up/down 6:52 [2] 0.7 mi (9:48 / mi)
shoes: Freedom 3

running hills 10:40 intensity: (9:20 @1) + (1:20 @5) 0.64 mi (16:40 / mi)
shoes: Freedom 3

8 x 10s hill sprint with 70s recovery

running warm up/down 1:39 [1] 0.16 mi (10:20 / mi)
shoes: Freedom 3

cross training 45:00 [3]

Sset: 3x8/10 Pistols/T pushups
Sset: 5x5 Pullup/Hammer grip pullup
Sset: 4x6/12 Chinup/Band row
SSet: 3x12 Curls/Tri Ext

Sunday Sep 6, 2020 #

12 PM

hiking 3:00:00 [2] 7.6 mi (23:41 / mi)
shoes: Speedcross 5

Cascade Falls hike plus heading in/out of campsite
6 PM

orienteering 40:57 [2] *** 3.2 km (12:48 / km) +110m 10:55 / km
8c shoes: Speedcross 5

Quick O-session around the campsite. Lots of spiders and a crummy map made for a less-than-smooth time.

Saturday Sep 5, 2020 #

hiking 5:30:00 [2] 12.0 mi (27:30 / mi)
shoes: Speedcross 5

FDR State Park. Backpacked out to the campsite and then took a long hike out to the lake and back.

Friday Sep 4, 2020 #

cross training 1:00:00 [4]

Bodyweight and resistance band workout

Thursday Sep 3, 2020 #

running warm up/down 9:40 [2] 1.02 mi (9:28 / mi)
shoes: Freedom 3

running tempo 16:01 [4] 2.18 mi (7:21 / mi)
shoes: Freedom 3

Finally got down to tempo pace. Negative split as well.

running warm up/down 9:20 [2] 0.93 mi (10:02 / mi)
shoes: Freedom 3

Wednesday Sep 2, 2020 #

cross training 1:30:00 [3]

A. Strength
4x6 Front Squat
4x6 Bench Press
4x6 Push Press

B. Accessory
Superset: 3x10 Curls/Tri Ext
Superset: 3x15 T-Pushups/10 Knee Tucks

Tuesday Sep 1, 2020 #

running 38:34 [2] 4.01 mi (9:37 / mi)
shoes: Freedom 3

Very easy run with a buddy

Monday Aug 31, 2020 #

cross training 1:30:00 [3]

A. Power
5x5 Box Jumps
5x3 Power Cleans

B. Strength
4x6 Back Squat
4x6 Strict Press
4x6 Deadlift

C. Conditioning
6x250m Ski erg

Saturday Aug 29, 2020 #

Event: Billygoat / DIY Goat, Mountain Lakes
 
10 AM

running long 1:20:44 [2] 9.01 mi (8:58 / mi) +50m 8:49 / mi
shoes: Freedom 3

Friday Aug 28, 2020 #

12 PM

running 37:49 [2] 4.02 mi (9:24 / mi) +143m 8:28 / mi
shoes: Freedom 3

5 PM

cross training 1:10:00 [4]

A. Power
3x10 Squat Jumps
4x5 Burpee Tuck Jumps
4x5 Judo Roll to Jump

B. Strength
4x10 Thrusters
4x8 Good Mornings/Monster Walks
4x8 Reverse Flyes/Chinups
4x25 Pushups

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