Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Feb 24, 2018:

	activity	#	time	miles		km		+m
	cross training	7	5:05:00	1.0		1.61		360
	orienteering	3	3:31:04	12.66	(16:41)	20.37	(10:22)	440
	swimming	4	2:55:00
	running	3	1:31:44	10.8	(8:30)	17.39	(5:17)	244
	Total	14	13:02:48	24.46		39.37		1044
averages - sleep:5.5

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Saturday Feb 24, 2018 #

Event: WCOC/HVO Winter Course #4

7 AM

running warm up/down 9:07 [1] 1.63 km (5:36 / km) +14m 5:22 / km
shoes: Salomon ||v|| X 4

orienteering 1:13:44 [3] 7.18 km (10:16 / km) +190m 9:04 / km
slept:5.0 shoes: Salomon ||v|| X 4

Red course. Screwed up first two controls really bad, but was somewhat smoother the rest of the way. Issue with first control was that I came upon a road that had not been added to the map yet, which completely threw me and my confidence. Second control was simply bad control exit due to not checking compass, plus bad route planning and sticking to that bad route because of stubbornness. Couldn't really connect well with the map and run at speed afterwards. Still good training.

3DReRun Link: http://3drerun.worldofo.com/index.php?type=info&am...

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

8 AM

orienteering 30:20 [3] 3.52 km (8:37 / km) +50m 8:03 / km
shoes: Salomon ||v|| X 4

Did the brown course right after for more training. Many of the legs were the same, and I used this opportunity to redo the legs cleanly. Used 2-3 to compare trail route with woods route used in red 2-3.

3DReRun link: http://3drerun.worldofo.com/?id=-471650&type=i...

9 AM

Note

A note: Routes are not perfect on 3DRerun, still trying to figure out how to line up things on Quickroute well

C • The maps need to be oriente... 3

6 PM

cross training 10:00 [3]

Pedestal core

Friday Feb 23, 2018 #

5 AM

cross training (Crossfit) 50:00 [3] 0.5 mi (1:39:58 / mi)

A. 6 x 4 Back Squats @ 135#
Pause 3 seconds at bottom

B. 800 m run in 3:30
Then 3 rounds of
2 rope climbs
10 Walking lunges with 14kg KBs
1 min Airdyne bike

1 PM

swimming 30:00 [3]

ACU and slick training, prepping for the 10 minute swim.

Thursday Feb 22, 2018 #

7 AM

swimming (Survival Swim) 40:00 [3]
slept:5.0

Got through the first hoop of SG3 after three failed attempts. Actually was pretty pumped about this, feel like I coulda gone a little further but I wasn't sure I could do it at all so.

5 PM

cross training (O-team practice) 50:00 [4] 0.5 mi (1:39:58 / mi) +360m 30:53 / mi

22FEB Arvin Stair Sprint WOD
Warmup:
10 min on bike with maps
Dynamics as a team

Workout:
3 rounds of
S2H, every step, AFAP
15 pushups
Jog down
S2H, skip a step, AFAP
20 Mountain Climbers
Jog down
S2H, Skater Steps
30 bicycles
Jog down

Cash-out:
5 min on bike with maps
100 pushups
100 crunches

*Estimated mileage, I have no clue how far exactly 9 reps of stairway to heaven is

Wednesday Feb 21, 2018 #

5 AM

cross training (Crossfit) 50:00 [4]
slept:4.0

A. 5 x 6 Weighted Pull-ups (15# DB)
4 x 8 Bentover BB Rows (105#)

B. 4 Rounds For Time of:
8 x Hang Snatch (45) *working on form
16 x OTB Burpees
12 x C2B Pull-ups
24 x Ab-mat Sit-ups

Time: 17:20

1 PM

swimming 1:00:00 [3]

FINALLY got the ditch down

4 PM

cross training warm up/down 15:00 [3]

Core and dynamics

running long 1:04:37 [3] 8.17 mi (7:55 / mi) +230m 7:16 / mi
shoes: Saucony Liberty

Round Pond out-and-back for practice. All uphill the way out, then cruising down the way back.

Tuesday Feb 20, 2018 #

7 AM

swimming (Yuk Drowning Class) 45:00 [3]
slept:5.0

1 PM

orienteering 1:47:00 [3] 9.67 km (11:04 / km) +200m 10:02 / km
shoes: Salomon ||v|| X 4

Finished streamering at Harriman. Mountain laurel and other vegetation is gross, but the terrain is super fun. I'm excited.

4 PM

running 18:00 [1] 1.62 mi (11:07 / mi)
shoes: Salomon ||v|| X 4

Up/down from the lots

Monday Feb 19, 2018 #

Note
slept:8.5 (rest day)

Much deserved rest day, just spending as much time with Lupe as possible before having to go back to West Point. Lots of walking, lots of bookstores, and lots of coffee.

Sunday Feb 18, 2018 #

cross training 2:00:00 [2]

Climbed at Brooklyn Boulders! Super crowded and the scaling system was weird because they had a competition the previous day, but we still had fun.

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