Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jan 19, 2020:

activity # timemileskm+m
  orienteering4 4:42:18 20.48(13:47) 32.95(8:34) 70054c
  running6 3:08:43 21.67(8:43) 34.87(5:25) 100
  cross training3 2:05:00
  Total9 9:56:01 42.15 67.83 80054c
averages - sleep:5

«»
2:06
0:00
» now
MoTuWeThFrSaSu

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

Tuesday Jan 14, 2020 #

running warm up/down 6:49 [2] 0.82 mi (8:19 / mi)
shoes: Liberty

running intervals 39:19 intensity: (18:35 @1) + (20:44 @4) 7.0 km (5:37 / km)
shoes: Liberty

4x(3x400) at the track at HMR, 10K, 5K, and 3K paces. 200m recovery between each 400. Had to run in lanes 7 and 8 because the track team wouldn't let us share any extra space even though they were really only using lanes 1 and 2... nice...

Splits (some wonky because of lanes):
1:45/1:55/1:50 (goal 1:50)
1:45/1:45/1:44 (goal 1:44)
1:36/1:43/1:40 (goal 1:40)
1:37/1:27/1:27 (goal 1:35, speed felt fun though)
C • This kind of thing.... 2

running warm up/down 2:15 [1] 0.25 mi (9:00 / mi)

Monday Jan 13, 2020 #

10 AM

cross training (lift) 45:00 [4]

1. Back squat, 4x5 incr to 170, 1x4 @ 195
2. Bench, same rep scheme, 1x4 @140
3. Row, same rep scheme, 1x4 @140
4 PM

running 1:09:56 [2] 8.42 mi (8:18 / mi) +100m 8:01 / mi
shoes: Saucony Ride

« Earlier | Later »