Training Log Archive: BridgeIn the 7 days ending Apr 9, 2021:
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Friday Apr 9, 2021 #
orienteering warm up/down 11:53 [2] 1.32 km (9:00 / km) +23m 8:17 / km
shoes: X-talon
orienteering race 48:06 [4] *** 5.6 km (8:35 / km) +105m 7:51 / km
16c shoes: X-talon
Middle. Not super clean.
1. Didn't read the map well enough and approached too low, had to climb more than desired to hit the control
2, 5, 6, 7. Some hesitation and and not smoothly entering/exiting the control circle, especially at 6 and 7. About 15s, 10s, 40s, 50s lost, respectively.
9. Big dumb route choice. Chose to go close to the line and had to fumble through the green, ended up having to climb to the control. Should have gone high and dropped.
13. Oooh this was not great. Exited 12 a little too fast and ended up drifting south and having to bushwhack through some heinous green downhill to get to 13. Lost probably 2 minutes in that mess.
14. Little bit of hesitation entering the circle
In total, probably 5:20 lost from mistakes and hesitation. It was fun though.
1. Didn't read the map well enough and approached too low, had to climb more than desired to hit the control
2, 5, 6, 7. Some hesitation and and not smoothly entering/exiting the control circle, especially at 6 and 7. About 15s, 10s, 40s, 50s lost, respectively.
9. Big dumb route choice. Chose to go close to the line and had to fumble through the green, ended up having to climb to the control. Should have gone high and dropped.
13. Oooh this was not great. Exited 12 a little too fast and ended up drifting south and having to bushwhack through some heinous green downhill to get to 13. Lost probably 2 minutes in that mess.
14. Little bit of hesitation entering the circle
In total, probably 5:20 lost from mistakes and hesitation. It was fun though.
Thursday Apr 8, 2021 #
10 AM
cross training 1:30:00 [4]
A. Power
1. Power Throw, 6x2.2
2. Push Press, 12x2, incr to 105#
B. Strength
1. Weighted Pullups, 12x2, 25#
2. Close Grip Bench, 12x2, 100#
3. Pendlay Row, 5x5, incr to 115#
C. Accessory
3 rounds of
6 Wide Pullups
40s Handstand Hold
10 Kneeling Banded Rotations
1. Power Throw, 6x2.2
2. Push Press, 12x2, incr to 105#
B. Strength
1. Weighted Pullups, 12x2, 25#
2. Close Grip Bench, 12x2, 100#
3. Pendlay Row, 5x5, incr to 115#
C. Accessory
3 rounds of
6 Wide Pullups
40s Handstand Hold
10 Kneeling Banded Rotations
10 PM
mobility (yoga) 12:00 [2]
Wednesday Apr 7, 2021 #
12 PM
running 45:42 5.45 mi (8:23 / mi)
shoes: Freedom 3
1mile w/u, 20x30/30s, 2mile c/d
Tuesday Apr 6, 2021 #
cross training 1:30:00 [4]
A. Power
1. Broad Jumps, 6x2
2. Power Cleans, 12x2, 85#
B. Strength
1. Deadlift, 12x2, 175#
2. Farmers Carry, 3x100', 63#
C. Accessory
3 rounds
10 Cossack Squats
100' Sled Drag
10 Weighted Deadbugs
1. Broad Jumps, 6x2
2. Power Cleans, 12x2, 85#
B. Strength
1. Deadlift, 12x2, 175#
2. Farmers Carry, 3x100', 63#
C. Accessory
3 rounds
10 Cossack Squats
100' Sled Drag
10 Weighted Deadbugs
Monday Apr 5, 2021 #
running 45:02 [2] 5.26 mi (8:34 / mi) +53m 8:18 / mi
shoes: Ricochet 2
Sunday Apr 4, 2021 #
cross training (kayaking) 1:30:00 [2]
(rest day)
Went on a kayaking tour out at Tybee Island. Saw a bald eagle and an osprey nest and a bunch of other cool things
Saturday Apr 3, 2021 #
running long 1:30:02 [3] 10.34 mi (8:42 / mi) +93m 8:28 / mi
shoes: Freedom 3
20min warmup, 60min fartleks, 10min cooldown