Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Nov 6, 2017:

activity

time

miles

orienteering

4:45:21

18.46

(15:27)

29.71

(9:36)

763

70c

cross training

3:40:00

running

2:27:04

17.11

(8:36)

27.54

(5:20)

334

Total

10:52:25

35.57

57.25

1097

70c

averages - sleep:4.1

2:27

0:00

» now

Monday Nov 6, 2017 #

10 AM

cross training 1:15:00 [3]
slept:3.75

Mil Move: Horizontal rope 1 (5 points) and handstand (0 points... got it after class tho). 3:38 in the IOCT, 3 seconds away from tabbing (agh!)

Then CrossFit:
Substantial warm up.
A. 5 x 10 Front Squats @ 60% (140 lbs. Perfect form.)
4 x 12 RDL (115 lbs)
B. 5 Rounds For Time:
10 x Single KB OHS (24/16kgs) *5 ea. side
15 x KBS (24/16kgs)
25 x DUs

2 PM

orienteering 1:12:30 [2] *** 4.57 km (15:52 / km) +148m 13:39 / km
9c shoes: Salomon Speedcross

Course setting for the entire week in Deep Hollow.

Sunday Nov 5, 2017 #

running warm up/down 4:15 [2] 0.43 mi (9:53 / mi)
shoes: Salomon ||v|| X 4

orienteering race 2:07:26 [3] *** 14.39 km (8:51 / km) +305m 8:00 / km
21c shoes: Salomon ||v|| X 4

Bad race. Clean but slow in the beginning (feet were cramping bc shoes aren't 100 percent broken in), and then everything went haywire on 14. Didn't go in with a solid plan, thought some houses in the distance were the ones on the map (they weren't) and ended up straying off the map for a solid 20 minutes. A leg that should have taken me 3 minutes or less ended up taking 24. Awful. Next leg was bad too, ended up much further down the hill from the control than I anticipated (again due to bad/nonexistent planning and not using compass), and had to haul ass up the hill. Probably a 10 minute mistake. Very upsetting.

Mount Penn - Long Red - Splits

Saturday Nov 4, 2017 #

Event: DVOA National Event Nov 4-5

10 AM

running warm up/down 10:02 [2] 1.16 mi (8:39 / mi)
shoes: Salomon ||v|| X 4

orienteering race 22:14 [4] *** 3.44 km (6:28 / km) +70m 5:52 / km
13c shoes: Salomon ||v|| X 4

Red course. Not great. Wasn’t in the right mindset and couldn’t seem to get my legs to turn over fast enough. Made a lot of minor mistakes and a few large ones (3 and 6 in particular).

3 PM

running warm up/down 10:26 [2] 1.23 mi (8:29 / mi)
shoes: Saucony Freedom ISO

orienteering race 16:54 [4] *** 3.0 km (5:38 / km) +50m 5:12 / km
14c shoes: Saucony Freedom ISO

Much better. Mostly smooth, but made a few minor mistakes that really added up and bumped me from a potential 3rd place to 4th. 5, 6, and 11 in particular.

Hawk Mountain - Sprint 1 Red - Splits

Penn State Berks - Sprint 2 Red - Splits

Friday Nov 3, 2017 #

3 PM

running 19:09 [2] 2.15 mi (8:54 / mi) +57m 8:14 / mi
slept:2.5 shoes: Saucony Freedom ISO

Very easy shake-out run along Flirty. Stopped near the end at Daly Field to do hanging leg raises and toes-to-bars

Thursday Nov 2, 2017 #

10 AM

cross training 1:15:00 [3]
slept:3.75

Mil Move: High Bars 1 (2 points, it was tricky), and Vaulting 2 (0 points, gotta figure out how to apply enough force to the springboard to propel my tiny self high enough). Then 3:42 in the IOCT. Ima tab that thing like nobody's business.

Then some CrossFit for funsies.

A. 6 x 8 Bench Press @ 65% (85 lbs)
4 x 12 Lying DB Tricep Ext. (15 lbs)

B. 3 Rounds For Time of:
30 cal Erg
30 x HSPUs
30 x Ab-mat Situps
Initially was 50 of each, had to modify it after the first round b/c limited time. 20:50

C. A bit o' core
40 yd Suitcase Carry (55 lb DB)
40 yd Farmers Carry (same weight)

5 PM

running warm up/down 11:25 [2] 1.27 mi (8:59 / mi) +60m 7:50 / mi
shoes: Saucony Freedom ISO

running intervals 36:19 4.87 mi (7:27 / mi) +14m 7:23 / mi
shoes: Saucony Freedom ISO

Luskie Laps. 4 x 1.1 km laps at tempoish pace with a lap recovery in between each (7 total). It was dark.
Splits: 4:49, 4:42, 4:44, 4:45

Wednesday Nov 1, 2017 #

4 PM

running 55:28 [3] 6.0 mi (9:15 / mi) +203m 8:22 / mi
slept:5.0 shoes: Salomon Speedcross

Trail run at Black Rock. Ran up to the lookout point, stopped for a bit and enjoyed the view. Nice, cool, rainy afternoon.

Tuesday Oct 31, 2017 #

10 AM

cross training 1:10:00 [3]
slept:5.5

Mil move: Grapevine climb (5 points), headstand (0 points but I can do it!!!!)
Then diagnostic IOCT. 3:57, after being held up by slow people. I can tab this thing.

Then some CrossFit fun, because lifting would have taken too dang long.
A. 8 x 3 Squat with pause at 85% 1RM (170 lbs)
6 x 3 Deadlift at 80% 1RM (185 lbs)

B. 3 rounds for time of:
9 Clusters (75 lbs)
15 OTB Burpees
21 Wall Balls (20 lb)
-->12 min, wasn't feeling too hot

4 PM

orienteering 46:17 [3] *** 4.31 km (10:44 / km) +190m 8:48 / km
13c shoes: Salomon ||v|| X 4

Round Pond course, good mix of short and long legs. Great course, tried to focus on clean orienteering and fast pace (as much as possible with the undergrowth), and spiked almost every control.

« Earlier | Later »