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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Mar 23, 2018:

activity # timemileskm+m
  cross training5 3:50:00
  orienteering4 3:07:30 11.51(16:18) 18.52(10:07) 27946c
  running4 1:59:02 12.99(9:10) 20.91(5:42) 162
  Total8 8:56:32 24.5 39.43 44146c
averages - sleep:5.4

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Friday Mar 23, 2018 #

Event: GCO: California Orienteering Week (COW), Part 2
 
1 PM

running warm up/down 10:22 [2] 1.3 mi (7:58 / mi)
shoes: Saucony Liberty

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

orienteering race 13:18 [4] *** 2.59 km (5:08 / km)
16c slept:9.0 shoes: Saucony Liberty

So I'm pretty happy with this race. I had a few bobbles here and there (13 being the largest one, probably a 20 second mistake because I got caught up in racing against Caroline and Sarah and didn't check the clue sheet), but other than that I felt very connected with the map and was able to visualize what was coming ahead. I think it helps that I was going at a slower pace than I was capable of, which allowed my navigation to keep up with my running.

running warm up/down 12:25 [1] 1.23 mi (10:06 / mi)
shoes: Saucony Liberty


Sprint - Green - JWOC Trials - Splits

Thursday Mar 22, 2018 #

5 AM

running 18:00 [1] 2.0 mi (9:00 / mi)
slept:3.75 (rest day) shoes: Saucony Liberty

Easy to loosen up the legs.

Wednesday Mar 21, 2018 #

4 PM

running 30:42 [2] 3.8 mi (8:05 / mi)
slept:5.0 shoes: Saucony Liberty

cross training 45:00 [3]

Ladder/hurdle drills for 30 minutes or so, end with 15 minutes of core.

Tuesday Mar 20, 2018 #

7 AM

cross training (Crossfit) 45:00 [3]
slept:4.5

My substitute for a second cup of coffee.

Warmup:
1 min row
3 rounds of progressions in
STOH
Pullups
Box jumps

A. 5 x 8 Bench Press @ 70% (95#)
4 x 12 Seated OH Triceps Extension (30# DB, felt much too light...)

B. 14 min AMRAP
9 Chest to Bar Pullups
12 Push Press (65#)
50 Single unders (supposed to be box jumps but someone took the box)

Score: 5 rounds + 12 push press
4 PM

orienteering warm up/down 25:36 [2] 3.81 km (6:43 / km) +72m 6:08 / km
shoes: Saucony Liberty

Warmed up with a line-O through cadet area and a little off-trail on Flirty.

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

orienteering 19:26 [3] *** 3.36 km (5:47 / km) +67m 5:16 / km
21c shoes: Saucony Liberty

Sprint O-tervals around post. Would run hard for 3 controls and then jog to the next. I don't think I got enough out of this training because I'm so familiar with the map.

Monday Mar 19, 2018 #

orienteering 1:20:29 [3] *** 4.82 km (16:42 / km) +70m 15:34 / km
9c slept:5.0 shoes: Salomon ||v|| X 4

Poling at Harriman. The snow was absolutely ridiculous--to my waist in some places--so the going was extremely slow. A pretty good workout, too, I must add.

Sunday Mar 18, 2018 #

Note
(rest day)

Traveling back

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.

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