Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jan 21, 2020:

activity

time

miles

orienteering

6:37:42

26.69

(14:54)

42.95

(9:16)

825

54c

cross training

2:05:00

running

1:10:24

7.83

(9:00)

12.6

(5:35)

Total

9:53:06

34.52

55.55

825

54c

averages - sleep:5

2:06

0:00

» now

Tuesday Jan 21, 2020 #

cross training (lift) 45:00 [3]
(rest day)

De-load week

1. Back squat, 5x5, incr to 185
2. Bench, 5x5, incr to 135
3. Row, 5x5, incr to 125

Monday Jan 20, 2020 #

orienteering 1:55:24 [3] 10.0 km (11:32 / km) +125m 10:52 / km
shoes: Speedcross 5

Extreme-O with the boyz

Sunday Jan 19, 2020 #

running 10:11 [2] 1.0 mi (10:11 / mi)
shoes: Speedcross 5

orienteering race 1:37:07 [3] *** 11.92 km (8:09 / km) +225m 7:27 / km
22c shoes: Speedcross 5

Pretty ok

BLUE - Splits

Saturday Jan 18, 2020 #

running warm up/down 10:47 [2] 1.1 mi (9:48 / mi)
shoes: Speedcross 5

orienteering race 1:56:03 [3] *** 12.86 km (9:01 / km) +335m 7:59 / km
20c shoes: Speedcross 5

Meh

BLUE - Splits

Friday Jan 17, 2020 #

Event: Georgia Navigator Cup 2020

running warm up/down 15:07 [2] 1.55 mi (9:45 / mi)
shoes: Speedcross 5

orienteering 43:10 [3] *** 5.63 km (7:40 / km) +140m 6:49 / km
12c shoes: Speedcross 5

Nice

BLUE - Splits

Thursday Jan 16, 2020 #

cross training 30:00 [2]

Active recovery for practice.

15min on bike with map
Dynamics
Stretching

Wednesday Jan 15, 2020 #

5 AM

cross training (lift) 50:00 [4]
slept:5.0

1. Pause squat, 4x5, incr to 145#
2. Strict press, 4x5, incr to 85#
3. Deadlift, 4x5, incr to 245#

no cheat reps

4 PM

orienteering 25:58 [2] 1.58 mi (16:26 / mi)
shoes: Saucony Ride

Setting for tryouts

running 34:19 [2] 4.18 mi (8:13 / mi)
shoes: Saucony Ride

« Earlier | Later »