Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending May 29, 2018:

activity

time

miles

running

2:41:22

19.47

(8:17)

31.33

(5:09)

220

cross training

2:00:00

biking

45:00

orienteering

18:50

2.17

(8:40)

3.5

(5:23)

18c

agility

5:00

Total

5:50:12

21.64

34.83

255

18c

2:00

0:00

» now

Tuesday May 29, 2018 #

11 AM

running warm up/down 16:47 [2] 2.0 mi (8:23 / mi)
shoes: Saucony Liberty

No shirt, no problem. Loving this Texas heat.

running hills 23:26 [4] 3.05 mi (7:41 / mi) +100m 6:58 / mi
shoes: Saucony Liberty

Ran one repetition of the Three Bears (once out-and-back), plus 4x100m uphill sprint. Was going to do two reps, but the heat combined with lost fitness from being sick really got to me.

running warm up/down 20:28 [1] 2.3 mi (8:54 / mi)
shoes: Saucony Liberty

Died a little going back home

4 PM

cross training (lift) 1:00:00 [4]

Full-body lift.

Superset 1:
4x6 Deadlift @ 165#
4x6-8 Pullups

Superset 2:
4x6 Front Squat @ 95--> 115#
4x8 Bodyweight dips

Superset 3:
4x8 (each leg) Walking Lunge (50# KBs)
4x8 Barbell Bent Row @ 95#

Superset 4:
4x10 Hamstring Curl @ 60#
4x8 Incline DB Press @ 30-->40-->35#

Monday May 28, 2018 #

9 PM

running 49:44 [3] 6.14 mi (8:06 / mi) +50m 7:54 / mi
shoes: Saucony Liberty

Evening run after getting back from dropping Lupe off in College Station. Felt like a wild animal under the light of the full moon.

Sunday May 27, 2018 #

biking 45:00 [3]

I needed to get some training in. Lupe needed us to spend as much time together as possible before she had to leave for her REU. An evening ride was our compromise. It was time well spent :)

cross training (core) 10:00 [4]

Partner core!

Saturday May 26, 2018 #

Note
(sick) (rest day)

Grad day and traveling back to SA

Friday May 25, 2018 #

Event: Westchester County Challenge

running warm up/down 10:04 [1] 1.21 mi (8:19 / mi)
shoes: Saucony Liberty

orienteering race 18:50 [4] *** 3.5 km (5:23 / km) +35m 5:07 / km
18c shoes: Saucony Liberty

Sprint race at SUNY Purchase. Fun race, took it slow and careful because I was worried I'd get into a coughing fit and have my throat close up like has happened before, which would be a bit painful and awkward for all involved. Only major error was 6-7, because I tried to go through the tunnel and didn't see it was forbidden until I almost stepped in.

C • Control Challenge 2

running warm up/down 6:28 [1] 0.74 mi (8:44 / mi)
shoes: Saucony Liberty

Thursday May 24, 2018 #

agility warm up/down 5:00 [3]

running 34:25 [2] 4.03 mi (8:32 / mi) +70m 8:06 / mi
shoes: Saucony Liberty

Testing out lungs. Went down to Flirty and to Thayer Gate and back. Felt pretty good so I will for sure be racing tomorrow, I just have to medicate like crazy and control my breathing.

Wednesday May 23, 2018 #

cross training 50:00 [3]

Upper body and core workout. Steering clear from aerobic activity because that gets me in a coughing fit real quick.

Circuit: 4 rounds no rest betw. exercises, 60 sec rest after rounds
1. Bench press x 6 @ 80ish% (90-108#)
2. Bodyweight dips x10
3. 60 sec plank taps
4. Chin up to leg raise x6
5. Hammer Curls x10 (18-20#)
6. 60 sec feet elevated plank

Finisher:
50 reps Cable Pushdowns @ 42.5#
50 reps Cable Curls @ 30#

Note
(sick)

I think I have bronchitis. Productive cough, fatigue, and post-nasal drip all fit the bill, and I think I would have gotten over a cold by now. Going to go get it checked out in the morning at sick call.

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