Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Mar 9, 2019:

activity

time

miles

running

4:35:47

30.9

(8:55)

49.73

(5:33)

339

cross training

2:52:00

biking

50:00

12.5

(4:00)

20.12

(2:29)

Total

8:17:47

43.4

69.85

339

averages - sleep:4

2:37

0:00

» now

Saturday Mar 9, 2019 #

running long 2:37:30 [2] 17.0 mi (9:16 / mi) +112m 9:05 / mi
shoes: Saucony Ride

Realized about 3 minutes into this that the high heat and humidity of San Antonio, combined with dead legs from this week, would result in a very very slow run. So instead of getting annoyed I made this into an adventure around all the old running spots.

Locations visited:
Central Market for a GU pickup (flashbacks to urgent restroom stops)
Olmos Basin Park
Contour Rd (tbh much more fun on a bike)
Main St Strip--finally got to see the rainbow crosswalk
Providence High School (glad to be long out of there)
Riverwalk!
YMCA
Brackenridge Park

C • Nice Run 3

Friday Mar 8, 2019 #

running 26:50 [2] 3.1 mi (8:39 / mi)
shoes: Saucony Ride

EZ treadmill with strides before hopping on a plane for hours

Thursday Mar 7, 2019 #

cross training 1:20:00 [4]
slept:4.0

Spraaaang Break Workout
Warm Up
5 min on Cardio Machine
Stretch as needed

Part 1:
Assault Bike or Rower: 15 Cal AFAP, 45sec rest x8
EMOM: Hayes Lap w/ Medicine Ball x8

Part 2: 4 Rounds of
60% of Pull Ups
50x 4 Count Flutter Kicks
60% Dips
1 Lap Briefcase Carry
X8 Dumbbell Press
X8 Dumbbell Row

Part 3:
Run the IOCT
Run Stairway to Heaven

Note

Avg Hrs Sleep/Night this week: 4.5

Wednesday Mar 6, 2019 #

biking 50:00 [3] 12.5 mi (4:00 / mi)

Incredibly sore, decided to cross-train instead. 20 min warmup into 2 x RPM pyramids.

Tuesday Mar 5, 2019 #

10 AM

cross training 50:00 [4]

A. Strength
Front squat - Work up to heavy double (140#)

B. Accessory
Single leg RDL 3x10 (53# KB)
Front rack box step up 3x10 (20# DBs)
Chin up 3x8

C. Metcon
10 AMRAP
8 power clean (85#)
8 cal Erg

4 PM

running warm up/down 5:53 [2] 0.67 mi (8:47 / mi)
shoes: Saucony Freedom 2.0

running tempo 32:13 [3] 4.16 mi (7:45 / mi)
shoes: Saucony Freedom 2.0

Luskie Laps. Abbreviated because of memorial service. 4 x 1.1km at a bit slower than 5k pace with 550m recovery in between. Deep snow and ice in one section made for rough going.

4:37 (too fast)
4:51
4:52
4:55 (feeling it, also picked awful route thru snow)

running warm up/down 5:18 [2] 0.56 mi (9:28 / mi)
shoes: Saucony Freedom 2.0

Monday Mar 4, 2019 #

running warm up/down 16:13 [2] 2.01 mi (8:04 / mi)
shoes: Saucony Freedom 2.0

Warmup with the O bros before hills. Met Kevin's mom!

running hills 26:52 2.88 mi (9:20 / mi) +227m 7:30 / mi
shoes: Saucony Freedom 2.0

8 x ODIA Hill Repeats (320 m). Zach paced me after the halfway point because he worked out hard this morning, and it helped so much (he's the best). All in all a damn good workout, as can be seen from the splits.

Splits:
96, 93, 93, 97, 90, 93, 91, 88

running warm up/down 4:58 [1] 0.52 mi (9:33 / mi)
shoes: Saucony Freedom 2.0

cross training (core) 12:00 [4]

5 sets not for time of:
20 V-Ups
15 Tuck Crunches
20 Second Hollow Hold
20 Second Arch Hold

Sunday Mar 3, 2019 #

cross training 30:00 [2]

Active Recovery day
10 min foam roll
10 min Spin Bike
10 min erg

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