Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Mar 17, 2018:

activity	#	time	miles		km		+m
cross training	8	5:07:41
running	9	4:17:03	28.45	(9:02)	45.79	(5:37)	362
orienteering	2	1:23:17	5.34	(15:36)	8.59	(9:42)	114
Total	11	10:48:01	33.79		54.38		476

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Saturday Mar 17, 2018 #

9 AM

running warm up/down 24:51 [2] 2.35 mi (10:34 / mi) +130m 9:01 / mi
shoes: Saucony Liberty

To Prospect Park and then through knee-deep snow to start

orienteering 48:41 [3] 3.94 km (12:21 / km) +70m 11:21 / km
shoes: Salomon Speedcross

Snow was calf- to thigh-deep, which meant that running was practically impossible for the majority of the time. Because of this, I could only do about 1/4 of the course. Decent training, though, as it forced me to really pay attention to the contours (since all point features like boulders were covered in snow), and trudging around was quite strenuous at times.

running warm up/down 22:42 [2] 2.31 mi (9:50 / mi) +32m 9:25 / mi
shoes: Saucony Liberty

And back

2 PM

cross training 2:00:00 [3]

Climbing at Somerville again!
Got in a lot of bouldering and up to a 5.10a.

Friday Mar 16, 2018 #

running warm up/down 11:13 [1] 1.26 mi (8:54 / mi)
shoes: Saucony Liberty

To the gym

cross training warm up/down (Crossfit) 20:00 [3]

Warming up for the Open 18.4

cross training 7:41 [5]

CrossFit Open 18.4! Elected to do the scaled version because I can't do handstand walks, and deadlifting 205# 45 times seemed a bit excessive.

18.4
9 minute time cap
21-15-9
Deadlift 95#
Hand release pushups
21-15-9
Deadlift 135#
50 ft bear crawl

I think I might have been the only person in the class to actually finish this within the time cap. So that's pretty cool.

C • The Open 4

running 11:18 [1] 1.26 mi (8:58 / mi)
shoes: Saucony Liberty

Back to Brandeis

Thursday Mar 15, 2018 #

9 AM

running 12:43 [1] 1.26 mi (10:05 / mi) +80m 8:26 / mi
shoes: Saucony Liberty

To the gym. Lots of snow on the sidewalks, had to trudge very slowly through it at points so as to not get hit by a car.

cross training (crossfit) 45:00 [4]

Extensive warmup and then this beauty of a WOD:

Double Dragon
Teams of 2
50-40-30-20-10
Calorie Row
Box Jump Over (24/20″)
Kettlebell Swing (53/35#)

Time: 19:50. Couldn't row fast for the life of me.

running 13:37 [1] 1.26 mi (10:48 / mi) +70m 9:13 / mi
shoes: Saucony Liberty

Again, trudging through the snow.

Wednesday Mar 14, 2018 #

12 PM

running warm up/down 8:00 [2] 1.0 mi (8:00 / mi)
shoes: Saucony Liberty

Warm-up for time trial. And then we got kicked off the indoor track by the dang baseball team, of all things.

7 PM

running warm up/down (treadmill) 8:20 [2] 1.0 mi (8:20 / mi)
shoes: Saucony Liberty

Found the one time the track would be open today, and headed over to find that it was reserved. Of course. So out went the plans for a time trial on the track. It was too dark and sketchy to go run outside safely, so I decided to make do with the "dreadmill."

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

running race (treadmill) 12:48 [5] 2.0 mi (6:24 / mi)
shoes: Saucony Liberty

A painful yet satisfying end to a frustrating day. 3k time was 12 minutes on the dot.

running warm up/down 9:30 [2] 1.0 mi (9:30 / mi)

Very easy cool down

8 PM

cross training (core) 10:00 [3]

Tuesday Mar 13, 2018 #

running 34:45 [2] 4.0 mi (8:41 / mi)
shoes: Saucony Liberty

On the treadmill because snow.
Easy to shake out legs before 3k time trial tomorrow.

C • 3k 2

cross training 25:00 [3]

Ladder drills

Monday Mar 12, 2018 #

11 AM

running warm up/down 9:17 [2] 1.06 mi (8:45 / mi)
shoes: Saucony Liberty

Down to the hill

running hills 19:34 2.12 mi (9:14 / mi)
shoes: Saucony Liberty

8 x ~210 m hill sprints. Started at the bottom of Prospect Hill Drive and stopped at the first side street. Nice because the grade started out easy, and then got much harder halfway in, so I could really accelerate into the hill.
Splits: 54/55/52/54/52/52/52/50

running warm up/down 9:29 [2] 1.07 mi (8:52 / mi) +20m 8:23 / mi
shoes: Saucony Liberty

4 PM

running warm up/down 22:41 [1] 2.5 mi (9:04 / mi) +30m 8:45 / mi
shoes: Saucony Liberty

To/from crossfit gym

cross training (Crossfit) 45:00 [4]

Found a nice gym closeby. They have a dog!
Extensive warmup, then the WOD.
AMRAP 14:
40 Abmat situps
20 cal row
20 burpees

3 rounds finished plus 10 cal row

Sunday Mar 11, 2018 #

running warm up/down 26:15 [2] 3.0 mi (8:45 / mi)
shoes: Saucony Liberty

Running to/from Franklin Park

orienteering 34:36 [3] 4.65 km (7:26 / km) +44m 7:06 / km
shoes: Salomon Speedcross

Training at Franklin Park with Vilppu and Tyra. Really good session, warmed up into the map with a line-O and shifted into some O-tervals. Nice to be able to really orienteer at speed again!

cross training 25:00 [4]

At North Station, waiting for the train to come.
Continuous rounds of combinations of pistol squats, deep air squats, lunges, dips, push-ups, etc., with jogging for recovery.

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