Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jun 24, 2018:

activity

time

miles

running

4:27:04

30.36

(8:48)

48.86

(5:28)

383

cross training

3:10:00

orienteering

1:57:02

8.3

(14:06)

13.36

(8:46)

400

22c

agility

25:00

Total

9:59:06

38.66

62.22

783

22c

2:07

0:00

» now

Sunday Jun 24, 2018 #

cross training 1:00:00 [3]

Quick lift in the hotel gym.

Abs/Core:
2 x 10 Front Plank Alternating Reach
2 x 20 Superset w/ V-Ups

Chest/Back/Shoulders:
3 x 10 3-Way Pushups
3 x 10 DB Bent Row (45#)
3 x 10 Seated OH Press (25#)
3 x 10-15 Chest Press/Flye Combo (20#)
3 x 10 Rear Delt DB Flye (20#)
3 x 10-15 DB Front Raise/Lat Raise (15#)

Took a quick break to watch the last 800 of the USATF national outdoor champs women's 5k. Super exciting, didn't realize how much I miss track.

Saturday Jun 23, 2018 #

Event: RMOC Dell Gulch Wild Goat

running warm up/down 3:08 [1] 0.31 mi (10:06 / mi)
shoes: Salomon ||v|| X 4

orienteering race 1:57:02 [3] *** 13.36 km (8:46 / km) +400m 7:37 / km
22c shoes: Salomon ||v|| X 4

Wild Goat! Really fun race, pretty fun map (other than the extensive recently cleared woods, which made for weird footing at times), and a good physical challenge. Not super technical, however, so the main issue I had other than dumb mistakes when following people was maintaining a good pace... I walked waaay too much. All in all, though, I thoroughly enjoyed this and wish I could have more time up here to train and race!

Map coming as soon as Routegadget comes up.

http://www.rmoc.org/gadget/rg2/#115

C • Goat 3

Goat 3 Loops - Splits

Friday Jun 22, 2018 #

7 AM

running 34:23 [2] 4.03 mi (8:32 / mi) +35m 8:18 / mi
shoes: Saucony Liberty

Easy run with 8 x 30s strides, 1:2 rest

Thursday Jun 21, 2018 #

6 AM

cross training (crossfit) 45:00 [3]

Platoon PT.

Barbell Complex, 4 rounds of:
6 Shoulder Press (45# plate)
6 Front Squat (95#)
6 Bent BBell Row (105#)
6 Back Squat (95#)
6 Deadlift (135#)

METCON, 4 rounds of:
30 ropes
15 KBS (35#)
25 pushups
1 lap

End with 10 min abs

8 PM

agility warm up/down 5:00 [3]

running 27:57 [2] 3.2 mi (8:44 / mi) +23m 8:33 / mi
shoes: Saucony Liberty

Easy evening run. Dwelling on how much cooler this potential Space Force would be if its mission were centered on seeking out new life and new civilizations and boldly going where no one has gone before.

Wednesday Jun 20, 2018 #

6 AM

running 26:00 [3] 3.13 mi (8:18 / mi) +10m 8:14 / mi
shoes: Saucony Liberty

Platoon PT. Gotta love tankers and their "long runs."

C • Long runs 1

cross training (core) 5:00 [3]

7 PM

running warm up/down 14:01 [1] 1.55 mi (9:03 / mi) +31m 8:31 / mi
shoes: Saucony Liberty

running hills 25:05 1.73 mi (14:30 / mi) +170m 11:07 / mi
shoes: Saucony Liberty

6 x Commo Hill Repeats, about 230ish meters each. About 100 of those meters were a gentle slope, and then the next 130 were an absolutely ridiculous grade that I was not so much running as bounding up. Then slow walk/jog back down, trying not to slip and fall on the loose rocks.

Splits: 1:47/2:05/2:03/2:00/1:58/2:00

agility warm up/down 10:00 [3]

running warm up/down 15:03 [1] 1.58 mi (9:31 / mi) +15m 9:15 / mi
shoes: Saucony Liberty

Tuesday Jun 19, 2018 #

6 AM

cross training 1:15:00 [3]

Morning PT at Waller. Started out with pushup endurance session.

100 Bench Press (bar only)
100 tricep DB Press (25#)
100 Front-Lat Raise (5# DB)
100 Seated Shoulder Press (30# and 20# bar)

Took like 20 min so moved on to multiple rounds of:
Legless Rope Climb (from seated position)
10 Ab Wheel Rollouts
10 Assorted Abs
10 Med Ball Shoulder-overs (40#)

As well as farmers carries, ski erg stuff, handstands, and foam rolling

C • Ski ergs 2

7 PM

running 52:21 [2] 6.03 mi (8:41 / mi) +57m 8:26 / mi
shoes: Saucony Liberty

Easy evening miles, right after the tornado watch ended. Super windy and beautiful out. Saw the most spectacular anvil-shaped thunderhead, as well as many small bunnies (but no snakes).

Monday Jun 18, 2018 #

6 AM

running 21:20 [3] 2.7 mi (7:54 / mi) +42m 7:32 / mi
shoes: Saucony Liberty

Morning PT. Ran down the tank trail to the hill and did some small sprints.

cross training (Core) 5:00 [3]

Planks

7 PM

running warm up/down 11:27 [2] 1.3 mi (8:48 / mi)
shoes: Saucony Liberty

agility warm up/down 10:00 [3]

running tempo 14:47 [4] 2.0 mi (7:23 / mi)
shoes: Saucony Liberty

Track workout. 2 mile tempo at altitude-adjusted threshold pace (goal of 7:15-7:20/mile), rest 5 min, then 6x400 at around 5k pace (97-100sec).
Tempo was slower than goal pace, but felt very fluid and strong, so I’d say it was a success.

running intervals 9:50 [4] 1.5 mi (6:33 / mi)
shoes: Saucony Liberty

The 6x400. 100/97/99/98/99/97. Would have liked a tad more consistency.

running warm up/down 11:42 [1] 1.3 mi (9:00 / mi)
shoes: Saucony Liberty

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