Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Sep 30, 2017:

activity

time

miles

cross training

3:20:00

running

2:48:53

20.5

(8:14)

32.99

(5:07)

375

orienteering

1:00:00

Total

7:08:53

20.5

32.99

375

1:28

0:00

» now

Saturday Sep 30, 2017 #

orienteering 1:00:00 [2]

Checking controls for Orienteering Skills Weekend. Had to fix about 5 controls... we need to work on control setting.

15 minute dynamic warm-up

Superset: Lunges - 3x12-15 each leg + Pull-Ups 3x12-15 (35 lb KBs)
Superset: Step-Ups - 3x12-15 each leg + Dips - 3x12-15 (20 lb DBs)
Superset: Rear Delt Raises - 3x12-15 + Dumbbell Shoulder Press - 3x12-15 (25/20 lbs)
Superset: Reverse Hypers - 3x12-15 + Bicep Curls - 3x12-15 (20 lbs)
Superset: Calf Raises - 3x12-15 + Tricep Extensions - 3x12-15 (25/20 lbs)

running 23:30 [3] 3.04 mi (7:44 / mi) +15m 7:37 / mi
shoes: Saucony Freedom ISO

Thursday Sep 28, 2017 #

cross training 20:00 [3]

Peer-led workouts in PE215. First group led flexibility and warm-up session, second group led more of a power-centered CrossFit style workout.

running warm up/down 8:41 [2] 0.96 mi (9:03 / mi) +42m 7:58 / mi
shoes: Saucony Freedom ISO

To/from Lusk

running 24:38 [4] 3.6 mi (6:51 / mi) +28m 6:41 / mi
shoes: Saucony Freedom ISO

5 x Luskie Laps (about 1.1 km) at cruise pace (tempo).
4:54
5:00
4:56
4:52
4:45

running 9:13 [1] 0.96 mi (9:36 / mi)
shoes: Saucony Freedom ISO

Recovery in between each lap

Wednesday Sep 27, 2017 #

cross training (lift) 50:00 [4]

15 min warmup.

Hang Clean - 3x6 (bar above knees) (75 lbs)
Hang Pull - 3x6 (bar above knees) (85 lbs)
Power Clean 3x6 (weight + 10 pounds) (85)
Push Jerk - 3x6 (Power Clean weight) (85)

To end: For time, 3 rounds of:
10/side med ball shoulder tosses (20 lbs)
10 evil wheels
10 ankles to bars

running 37:56 [2] 4.52 mi (8:24 / mi) +130m 7:42 / mi
shoes: Saucony Freedom ISO

Tuesday Sep 26, 2017 #

running warm up/down 2:19 [2] 0.25 mi (9:16 / mi)
shoes: Saucony Freedom ISO

running intervals 7:41 [4] 1.25 mi (6:09 / mi)
shoes: Saucony Freedom ISO

In PE215:
Max 400 (did not go all-out bc of workout to come after class): 78 s
Broken mile (400/800/400, 15 s rest in between): 95/3:18/90

Also did 12 cadence pull-ups (slipped 2 away from the Academy record on the damn sweaty bar. I know I had at least 3 left in me. gah. so upsetting.) and 70 s 300 shuttle.

running hills 26:09 [4] 2.7 mi (9:41 / mi) +100m 8:41 / mi
shoes: Saucony Freedom ISO

Warm-up to the bottom of ODIA hill.

4 x 400 m hills at 5k effort (tried to hit ~2:15 each), 400 jog rest in between
5 x short hills at Trophy Point, sprint up to the cannon and back down, short rest at bottom in between.

Cool-down to Arvin

cross training (CORE) 10:00 [4]

2 rounds of:
20 med ball wall slam crunches
20 knees to elbows
20 med ball Russian twists
20 TRX accordions

(25 lb med ball)

Monday Sep 25, 2017 #

cross training (lift) 1:00:00 [4]

Adequate warm-up.

All these at approx. 75% 1RM
Back Squats - 3x8-12 (150 lbs)
Romanian Deadlift - 3x8-12 (165 lbs)
Bench Press - 3x8-12 (95 lbs)
Bent-Over Rows - 3x8-12/side (55 lbs)
Standing Military Press - 3x8-12 (65-60 lbs)

running 28:46 [2] 3.22 mi (8:56 / mi) +60m 8:27 / mi
shoes: Saucony Freedom ISO

Easy after practice. Around Flirty, to the rugby fields, and back up.

Sunday Sep 24, 2017 #

Note
(rest day)

#ccq shifts for dayyyzzz

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