Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jan 13, 2018:

	activity	#	time	miles		km		+m
	cross training	7	2:59:00
	running	5	2:15:37	17.04	(7:57)	27.43	(4:57)	268
	orienteering	2	1:49:40	8.64	(12:42)	13.9	(7:53)	314	16c
	swimming	3	1:40:00	0.34		0.55
	Total	11	8:44:17	26.02		41.88		582	16c
averages - sleep:5.3

1:46

0:00

» now

Saturday Jan 13, 2018 #

running warm up/down 6:55 [1] 1.07 km (6:28 / km)
shoes: Salomon ||v|| X 4

cross training warm up/down 10:00 [3]

orienteering race 1:26:32 [3] *** 10.07 km (8:36 / km) +190m 7:51 / km
16c slept:7.0 shoes: Salomon ||v|| X 4

Day 1 race. Attackpoint calculates 16 minutes lost, and I agree. Did not run great, but apparently I placed decently so there's that. Biggest mistakes occurred on 10 and 11, with lack of a good attackpoint and bad map contact being the main issues there. Lots of little dumb errors here and there. 6 was frustrating because I somehow thought it was a good idea to scale the hill instead of going around it, which was slow. Anyways. Could have done much better.

Routegadget: http://www.gaorienteering.org/Local_Events/gadget/...

Red Saturday - Splits

Friday Jan 12, 2018 #

Event: Georgia O-Fest 2018

Note

21 credit hours on top of everything else is gonna kill me

C • Coffee 1

5 AM

swimming 25:00 [3] 0.55 km (45:27 / km)
slept:3.0

Pool was packed. Couldn't do as much as I wanted to because of how many damn people I was sharing the lane with, and how much slower they were going. Ended up doing this:
100m free w/u
25 fast/25 ez
50 fast/25 ez
75 fast/25 ez
100 fast/25 ez
And back down.
End with 25 m c/d, 2 min tread, and exhalation drills

Thursday Jan 11, 2018 #

7 AM

swimming 45:00 [3]

Survival swim. 5 minute swim pre-test (270 yds... could do a helluva lot better), then working on Survival Gate 1

4 PM

cross training (abs) 10:00 [4]

orienteering 23:08 [3] 3.83 km (6:02 / km) +124m 5:12 / km
shoes: Saucony Freedom ISO

On-post sprint. Hella slick. Wiped out a lot.

Wednesday Jan 10, 2018 #

7 AM

cross training (Lift) 55:00 [3]

Warmup routine from last time

Upper-body wkout:
1. DB Squat Jumps @ 10lbs, 4 x 6
2. Deadlift: 72.5% (165#) x 8, 77.5% (180#) x 6, 82.5% (190#) x 4
3a. Hyperextensions: 3 x 15 w/ 25-35# plate
3b. Russian Twists: 3 x 20 w/ 25-35# plate
4. 1 mile row for time. 6:58.

4 PM

running 42:24 [3] 5.24 mi (8:05 / mi) +143m 7:28 / mi
shoes: Saucony Freedom ISO

Delafield loop with the team

Tuesday Jan 9, 2018 #

7 AM

swimming 30:00 [3]
slept:5.0

First Survival Swim class (eek!). In the High level class (even more eek since I haven't stepped foot in a pool since my stress fracture). Did 150 yd assessment, I think 2:30, not as bad as expected but very very rusty. Then buoyancy drills and stuff. I gotta work on breath control cuz I get panicky easily.

C • breath control 1

4 PM

cross training 10:00 [4]

Gino's Abs

running warm up/down 13:30 [2] 1.72 mi (7:51 / mi)
shoes: Saucony Freedom ISO

running hills 7:51 [4] 1.05 mi (7:29 / mi) +110m 5:38 / mi
shoes: Saucony Freedom ISO

5 x MSE hill sprints with jog down and <120 sec break. Paced off Sam, which was a good idea. Felt mostly consistent and strong. 1:33, 1:35, 1:35, 1:37, 1:31

running 7:22 [1] 0.84 mi (8:46 / mi)
shoes: Saucony Freedom ISO

Jog down

Monday Jan 8, 2018 #

7 AM

cross training (Lift) 1:00:00 [4]
slept:6.0

A. Warm-up:
Foam roll
Supine Bridge (10x)
Split Stance Dynamic Adductor Mobilization (10x)
Quadruped Extension-Rotation (10x)
Rocking Ankle Mobilization (10x)
Scapular Wall Slides (10x)
Walking Spiderman with Reach and Hip Lift (10x)
High Knee Skips (40yd)

B. Upper Body Wkout
1. Bench Press: 72.5% x 8 (100#), then x 6, 82.5% x 5 (110#)
2. Flat DB Press: 2x Max Reps @ 35#
3a. Seated Cable Rows: 4 x 15 @ 85#
3b. Cable Triceps Pushdown: 4 x 15 @ 30#
4a. DB Shrugs (2 sec Hold): 3 x 15 @ 40#
4b. DB Lat Raise: 3 x 15 @ 10#
5. BARBELL COMPLEX (deadlift, bent row, hang clean, push press, back squat): 2 sets, 10 reps of each exercise

4 PM

running 42:50 [3] 5.53 mi (7:45 / mi) +15m 7:41 / mi
shoes: Saucony Freedom ISO

First O-Team practice of 2018! Eased it in with a snowy Cragston run.

cross training (Abzzz) 4:00 [4]

C • Abzzz 2

Sunday Jan 7, 2018 #

running 14:45 [3] 2.0 mi (7:22 / mi)
shoes: Saucony Freedom ISO

The run portions of the WOD. 7:01 and 7:44

cross training 30:00 [4]

Cash-in: 1 mile run on indoor track

WOD:
30 min AMRAP
300 m row
25 KBS @ 16kg
20 WBS @ 10 lbs (somebody snagged the 15er, boo)
15 T2B

Rounds completed: 5. I was dying inside for some reason.

Cash-out: 1 mile run

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