Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Nov 12, 2017:

	activity	#	time	miles		km		+m
	cross training	6	5:02:00	1.0		1.61
	orienteering	3	4:23:19	16.67	(15:48)	26.82	(9:49)	633	43c
	running	4	1:24:05	10.21	(8:14)	16.43	(5:07)	146
	Total	11	10:49:24	27.88		44.86		779	43c
averages - sleep:3.7

2:27

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Sunday Nov 12, 2017 #

running warm up/down 9:14 [2] 1.03 mi (8:58 / mi)

orienteering race 1:27:23 [3] *** 10.61 km (8:14 / km) +245m 7:23 / km
14c shoes: Salomon ||v|| X 4

Much better course, quite smooth for the most part. Messed up on 1 because I was too focused on going fast and didn't pay attention to the terrain and on finding my attackpoint, but otherwise it went so smoothly. If I had perfected my micro-route choices and increased my speed earlier, it would've gone even better.

http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

Day 2 - Red - Splits

Saturday Nov 11, 2017 #

Event: QOC Quinquagenary @ Quantico National Meet

orienteering race 1:43:26 [3] *** 11.64 km (8:53 / km) +240m 8:03 / km
20c shoes: Salomon ||v|| X 4

Day 1 Red. Made several mistakes, could not seem to connect with the map at all. 1-2 threw me off because I came across blue streamer, which I thought was denoting the out-of-bounds area, and became very uncertain as to my present location, even though everything matched up perfectly with where I thought I was on the map. 8-9 was horrible, huge parallel error, thought I was one place where I actually was another. Idk what happened with 11-12. Just overall was not at all confident and connected with the map, which was disappointing because of how fast the terrain was.

Routegadget:
http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

C • streamers 1

running warm up/down 9:30 [2] 1.01 mi (9:25 / mi)
shoes: Salomon ||v|| X 4

Day 1 - Red - Splits

Friday Nov 10, 2017 #

running 25:09 [2] 3.16 mi (7:57 / mi)
shoes: Saucony Freedom ISO

Thursday Nov 9, 2017 #

5 AM

cross training 22:00 [3]
slept:0.0

Morning practice: 10 min bike, 1 SWTH, 10 burpees, 10 min bike
#who needs sleep when there's caffeine and burpees?

5 PM

cross training 1:15:00 [3]

CrossFit

W/U: 3 rounds of
200 m row
10 pushups
10 KBS
5 pullups

A. 6 x 6 Bench Press @ 70%1RM (90 lbs)
4 x 8 Dips

B. For time:
4 rope climbs
10 wallballs (14 lbs)
10 burpees
3 rope climbs
20 wallballs
10 burpees
2 rope climbs
30 wallballs
10 burpees
1 rope climb
40 wallballs
10 burpees

Finish with mil move practice

Wednesday Nov 8, 2017 #

10 AM

cross training 40:00 [3]
slept:6.0

Mil Move. High Bars #2 and Vault #3. High bars are super fun, vault not so much.

11 AM

running 40:12 [3] 5.01 mi (8:01 / mi) +146m 7:21 / mi
shoes: Saucony Freedom ISO

Lee Gate to Washington Gate to Lusk

Tuesday Nov 7, 2017 #

7 AM

cross training (CrossFit) 1:00:00 [4] 1.0 mi (1:00:01 / mi)
slept:5.0

Adequate warm-up (500 m row, 3 rounds of (10 KB Swing, 10 walking lunge, 5 pull-ups), mobility work)

A. 4 x 3 Position Clean (65 lbs)
B. For Time:
800 m run
30 Hang Cleans (65 lbs)
400 m run
20 Hang Cleans (75 lbs)
400 m run
10 Hang Cleans (85 lbs)
20 minutes (running up/down from 62 room treadmills ate up a lot of time)
Should have increased the weight for the hang cleans, did not feel like I was working all that hard.
C. CORE
2 rounds of:
5x/side Turkish Getups (10 lb DB)
30m Suitcase Carry (55 lb DB)
30m Farmers Walk (55 lb DBs)

3 PM

cross training 30:00 [3]

Mil Move/IOCT stuff

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.

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