Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 25 days ending Feb 26, 2018:

	activity	#	time	miles		km		+m
	cross training	21	14:05:00	1.0		1.61		360
	swimming	18	12:50:00	1.56		2.51
	orienteering	7	7:40:58	32.89	(14:01)	52.94	(8:42)	1070	27c
	running	10	6:03:33	43.39	(8:23)	69.83	(5:12)	796
	rucking	1	1:04:00	4.0	(16:00)	6.44	(9:57)	50
	walking	1	22:00	1.62	(13:35)	2.61	(8:26)
	Total	51	42:05:31	84.47		135.93		2276	27c
averages - sleep:5.7

3:09

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Monday Feb 26, 2018 #

7 AM

swimming (Survival Swim) 30:00 [3]
slept:5.5

AWSST parts B and C (woulda got full points on part C had I not accidentally slung my rifle when jumping in...), then 5 min post test

4 PM

cross training warm up/down 15:00 [3]

Core + dynamics

running 54:42 [3] 7.08 mi (7:44 / mi) +130m 7:19 / mi
shoes: Saucony Liberty

3 Gates run with a few 60 second pickups

Sunday Feb 25, 2018 #

Note
slept:9.5 (rest day)

CCQ shift

Saturday Feb 24, 2018 #

Event: WCOC/HVO Winter Course #4

7 AM

running warm up/down 9:07 [1] 1.63 km (5:36 / km) +14m 5:22 / km
shoes: Salomon ||v|| X 4

orienteering 1:13:44 [3] 7.18 km (10:16 / km) +190m 9:04 / km
slept:5.0 shoes: Salomon ||v|| X 4

Red course. Screwed up first two controls really bad, but was somewhat smoother the rest of the way. Issue with first control was that I came upon a road that had not been added to the map yet, which completely threw me and my confidence. Second control was simply bad control exit due to not checking compass, plus bad route planning and sticking to that bad route because of stubbornness. Couldn't really connect well with the map and run at speed afterwards. Still good training.

3DReRun Link: http://3drerun.worldofo.com/index.php?type=info&am...

cross training warm up/down (dynamics) 10:00 [3]

8 AM

orienteering 30:20 [3] 3.52 km (8:37 / km) +50m 8:03 / km
shoes: Salomon ||v|| X 4

Did the brown course right after for more training. Many of the legs were the same, and I used this opportunity to redo the legs cleanly. Used 2-3 to compare trail route with woods route used in red 2-3.

3DReRun link: http://3drerun.worldofo.com/?id=-471650&type=i...

9 AM

Note

A note: Routes are not perfect on 3DRerun, still trying to figure out how to line up things on Quickroute well

C • The maps need to be oriente... 3

6 PM

cross training 10:00 [3]

Pedestal core

Friday Feb 23, 2018 #

5 AM

cross training (Crossfit) 50:00 [3] 0.5 mi (1:39:58 / mi)

A. 6 x 4 Back Squats @ 135#
Pause 3 seconds at bottom

B. 800 m run in 3:30
Then 3 rounds of
2 rope climbs
10 Walking lunges with 14kg KBs
1 min Airdyne bike

1 PM

swimming 30:00 [3]

ACU and slick training, prepping for the 10 minute swim.

Thursday Feb 22, 2018 #

7 AM

swimming (Survival Swim) 40:00 [3]
slept:5.0

Got through the first hoop of SG3 after three failed attempts. Actually was pretty pumped about this, feel like I coulda gone a little further but I wasn't sure I could do it at all so.

5 PM

cross training (O-team practice) 50:00 [4] 0.5 mi (1:39:58 / mi) +360m 30:53 / mi

22FEB Arvin Stair Sprint WOD
Warmup:
10 min on bike with maps
Dynamics as a team

Workout:
3 rounds of
S2H, every step, AFAP
15 pushups
Jog down
S2H, skip a step, AFAP
20 Mountain Climbers
Jog down
S2H, Skater Steps
30 bicycles
Jog down

Cash-out:
5 min on bike with maps
100 pushups
100 crunches

*Estimated mileage, I have no clue how far exactly 9 reps of stairway to heaven is

Wednesday Feb 21, 2018 #

5 AM

cross training (Crossfit) 50:00 [4]
slept:4.0

A. 5 x 6 Weighted Pull-ups (15# DB)
4 x 8 Bentover BB Rows (105#)

B. 4 Rounds For Time of:
8 x Hang Snatch (45) *working on form
16 x OTB Burpees
12 x C2B Pull-ups
24 x Ab-mat Sit-ups

Time: 17:20

1 PM

swimming 1:00:00 [3]

FINALLY got the ditch down

4 PM

cross training warm up/down 15:00 [3]

Core and dynamics

running long 1:04:37 [3] 8.17 mi (7:55 / mi) +230m 7:16 / mi
shoes: Saucony Liberty

Round Pond out-and-back for practice. All uphill the way out, then cruising down the way back.

Tuesday Feb 20, 2018 #

7 AM

swimming (Yuk Drowning Class) 45:00 [3]
slept:5.0

1 PM

orienteering 1:47:00 [3] 9.67 km (11:04 / km) +200m 10:02 / km
shoes: Salomon ||v|| X 4

Finished streamering at Harriman. Mountain laurel and other vegetation is gross, but the terrain is super fun. I'm excited.

4 PM

running 18:00 [1] 1.62 mi (11:07 / mi)
shoes: Salomon ||v|| X 4

Up/down from the lots

Monday Feb 19, 2018 #

Note
slept:8.5 (rest day)

Much deserved rest day, just spending as much time with Lupe as possible before having to go back to West Point. Lots of walking, lots of bookstores, and lots of coffee.

Sunday Feb 18, 2018 #

cross training 2:00:00 [2]

Climbed at Brooklyn Boulders! Super crowded and the scaling system was weird because they had a competition the previous day, but we still had fun.

Saturday Feb 17, 2018 #

running 46:57 [3] 6.02 mi (7:48 / mi) +90m 7:27 / mi
slept:8.0 shoes: Saucony Liberty

Explored Bushwick a bit before breakfast.

Note

LOTS of walking with Lupe through Manhattan! Found hipster places, explored the American Museum of Natural History, got groceries, and a lot more.

Friday Feb 16, 2018 #

Note

Walked a lot trying to get to Lupe in Times Square (went the wrong direction at first, oops...)

5 AM

cross training 45:00 [3]
slept:5.0

Morning Crossfit with Joey!

A. Bench Press
2 x 8 @ 60% (80#)
2 x 6 @ 70% (90#)
2 x 4 @ 80% (105#)

B. Parnter WOD
2 Rounds For Time of:
14 x Deadlifts (185lbs) – total
14 x Wheel Barrow Push-ups (each)
14 x Wall Balls (total)
14 x Over your Partner Burpees (each)

12 PM

swimming 40:00 [3] 1.0 mi (40:01 / mi)

Prepping for the 10 minute swim test.
W/U: 100m drills

Main set:
4 x 200m steady pace
8 x 50 sprint (45 sec each, rest 1 min)
200m free, focus on form

Cooldown:
50 m sidestroke
50 m one-handed breaststroke

Thursday Feb 15, 2018 #

7 AM

swimming 10:00 [3]
slept:4.0

Survival Gate 4. Said goodbye to my ego and settled for minimum points instead of risking no points.

3 PM

walking 22:00 [3] 1.62 mi (13:35 / mi)

Up to the lots. And then dejected down from the lots when it was discovered that the car battery was dead. No streamering today :(

4 PM

cross training (O-practice) 1:00:00 [3]

Arvin workout!

A. 1 set
10/1, 9/2, ... 1/10 Squat/Burpees

B. 3 sets in Hayes
Shelf to track
Run 1/2 lap
20 situps
2x Med Ball laps
20 pushups
Run 1/2 lap to stairs
Downstairs to shelf

C. 2 sets of floor work
Wall, monkey bars, rope to track
20 air squats
50 2-count mountain climbers
50 russian twists
16 Spiderman pushups
Return to floor via cargo net

D. Last Hurrah
3x Stairway to Heaven, every step
10 burpees at top after each set
Return to 62 room
10 min bike
20 pullups and 20 dips
100 situps

Wednesday Feb 14, 2018 #

5 AM

cross training (Crossfit) 45:00 [4]
slept:5.0

10 min w/u with rowing and stuff

A. Deadlifts
1x5 @ 60% (135#)
1x5 @ 65%
1x5 @ 70%
1x5 @ 75% (somehow ended up at 185 which is more than 75% but ok)

B. For time:
21-18-15-12-9-6 reps of
Deadlifts (135#)
Box Jumps
Time: 14:00 (need to get chalk)

C. 3 min plank

1 PM

swimming 45:00 [3]

Survival Swim AW. Tried to get a technique down for swimming with rifle but didn't happen. Then retested SG1 and got full points.

5 PM

orienteering 48:44 [2] 6.15 km (7:55 / km) +78m 7:27 / km
shoes: Salomon ||v|| X 4

More streamering. Some night-O involved. Warmer.

6 PM

running 17:00 [2] 1.62 mi (10:30 / mi)
shoes: Salomon ||v|| X 4

Tuesday Feb 13, 2018 #

7 AM

swimming (Barely Surviving Swim) 45:00 [3]

5 min ACU swim, barely got any points at all (it's pathetic). Then tried SG4, failed to swim with MOLLE and rifle in hand without dying, so just worked on blouse/pant inflation.

4 PM

running 17:06 [2] 1.62 mi (10:33 / mi) +70m 9:18 / mi
shoes: Salomon ||v|| X 4

Up to/down from the lots

orienteering 1:08:22 [2] 6.58 km (10:23 / km) +112m 9:35 / km
shoes: Salomon ||v|| X 4

Streamering at Harriman

Monday Feb 12, 2018 #

5 AM

cross training (Crossfit) 45:00 [4]
slept:5.0

Warmup:
500 m row
3 rounds of
5/side KB clean
5/side KB press
5 PVC clean and jerk
5 scap pullups

A. Strict Press
4 x 8 @ 60% (65#)
DB Lateral Raises
4 x 12 (10#)
Bentover DB Flys
4 x 12 (15#)

B. 16 min AMRAP of:
8 x Clean & Jerk (95#)
12 x C2B Pull-ups
16 cal Airdyne Bike

C • gains 1

4 PM

orienteering 20:00 [3] 1.0 mi (20:00 / mi)

Musical O-bags. Got knocked out quick so more of this time is burpees.

Sunday Feb 11, 2018 #

running 47:08 [2] 5.52 mi (8:32 / mi) +112m 8:02 / mi
shoes: Saucony Liberty

Easy Delafield/Washington Gate to break in new shoes

Saturday Feb 10, 2018 #

cross training 20:00 [3]
(rest day)

Company PT: core workout

Took a much-needed rest day

Friday Feb 9, 2018 #

cross training (yoga) 45:00 [2]

7 AM

swimming 30:00 [3]
slept:5.0

Failed Survival Gate 2, didn't even get to the ditch point. I think I was just hella burnt out from this week...
Good news tho, jumped off the 10 meter platform and it was AWESOME. Probably the longest time I've ever been in free-fall.

12 PM

swimming 50:00 [3] 0.9 km (55:33 / km)

ACU-focused conditioning. Big picture: perfect side/backstroke and keep calm.

W/U:
25 breast
25 UW
25 side
25 UW
25 side
25 back

Workout:
-ACUs
50/75/100/75/50 breast or side
25 UW

-Slick
75/100 free
50 side or back

*Swimming slick after fully clothed and in boots was incredibly easy. I didn't fully realize just how bad the drag was until today

5 PM

cross training (lift) 50:00 [4]

W/U:
2 rounds of
10 OHS w/ 25# plate
10 slow chest-to-ground pushups
1 min plank
7 breaths groin/inner thigh stretch
5/side Turkish Getups
10 wall slides

Workout:
1. 5x5 Back Squat (135# first 2, 160# last 3)
2. 5x5 Bench Press (70# first 2, 115# last 3)
3a. 5x5 Shoulder DB press (30#)
3b. 5x5 Chest-to-bar Pullups

Thursday Feb 8, 2018 #

1 PM

swimming 45:00 [3]

The standard for rifle removal with MOLLE: sink no more than 2 feet below the surface. Me: removes rifle and finds self somehow sitting at the bottom of the pool.
Ugh.

4 PM

cross training 5:00 [3]

Introduced the O-team to Pedestal core

running 41:21 [2] 4.71 mi (8:47 / mi) +120m 8:08 / mi
shoes: Saucony Freedom ISO

Very easy run with the team, recovering from the past 2 days

Wednesday Feb 7, 2018 #

7 AM

swimming (Try not to Drown class) 45:00 [3]
slept:5.0

Literally the only thing I could do was blouse inflation. Not the 5 min ACU swim or SG4 initiation... low key worried I might fail.

C • bro 7

12 PM

swimming 1:00:00 [3]

Survival Swim AW in the wave pool

4 PM

cross training 1:00:00 [4]

7FEB WOD: “Short and Sweet”
Warm-up:
500 m row OR 800 m bike OR 400 m run
Any way you want to break it up
300 air squats
200 lunges
100 pushups

A : 4 rounds
1 Rope Climb
15 KBS
1 lap Farmers Carry
15 Goblet Squats

B: 4 rounds
8 pullups
10 Dips
8 chinups
10 narrow pushups
8 T2B

Tuesday Feb 6, 2018 #

2 PM

swimming 30:00 [3]

Survival Swim AW

4 PM

cross training (O-Team practice) 1:00:00 [4]

W/U:
10 min bike
Dynamics

Workout:
3 rounds of
4 x (5 Jump Squats + Stairway to Heaven sprint, hit every step)
1x (5 Jump Squats + Stairway to Heaven bounding)
Focus: Intensity and turnover

Finish up with 10 minutes of core

Monday Feb 5, 2018 #

5 AM

cross training 45:00 [3]
slept:5.0

W/U:
500 m row
3 rounds of
10 bar bench press
10 bar bent row
10 band pulls

2 min plank

Workout:
1a. Bench Press 4 x 10 @ 100#
1b. Barbell Bent Row 4 x 10 @ 95#
2a. Spiderman pushups 3 x 12
2b. Chinups 3 x 8
3a. Tricep Pushups 3 x 20
3b. Wide pullups 3 x 8

7 AM

swimming (Yuk Drowning Class) 45:00 [3]

1 PM

swimming 30:00 [3]

AI with instructor cuz I can't do the damn ditch with the rifle

5 PM

running 47:35 [3] 6.02 mi (7:54 / mi) +30m 7:47 / mi
shoes: Saucony Freedom ISO

Cragston run. Not too hindered by blisters.

cross training 15:00 [2]

Foam rolling + pedestal core

Sunday Feb 4, 2018 #

rucking (rucking) 1:04:00 [3] 4.0 mi (16:00 / mi) +50m 15:24 / mi

45# ruck. Tried to break in issued boots. Instead the boots broke in my feet, so had to end early.

Saturday Feb 3, 2018 #

Event: HVO/WCOC Winter Course #3

orienteering 1:52:48 [3] *** 18.23 km (6:11 / km) +440m 5:31 / km
27c slept:7.0 shoes: Saucony Freedom ISO

Car battery died so I couldn't go out to Mountain Lakes. Instead did a course on post consisting of 5 sections of O-tervals spaced out between long legs. Lots of running through snow and up hills. Favorite part of the run was at the top of the ski slope, where a snowboarding cadet saw me and asked why on earth I was running.

Friday Feb 2, 2018 #

5 AM

cross training (CrossFit) 30:00 [4]
slept:5.5

Short morning sesh. Sore af from Wednesday.

Warmup:
500 m row, easy
3 rounds of
10 KB Goblet Squat @16kg
10 Scap Pullups
10 pushups
Dynamic Stretch

WOD: "Fran"
21-15-9 for time
Thrusters (65#)
Pullups
Time: 8:50

End with:
60 s plank
60 s/arm ring grip holds
60 s plank

1 PM

swimming 1:30:00 [3]

Survival Swim AI/AW then sitting--or swimming--in on the next hour's class

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