Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 26 days ending Apr 8, 2019:

	activity	#	time	miles		km		+m
	cross training	25	16:42:00	14.45		23.25
	orienteering	7	5:28:49	12.1		19.48		599	6c
	hiking	3	4:15:00	6.0		9.66		400
	running	5	2:00:28	13.88	(8:41)	22.34	(5:24)	182
	swimming	1	30:00	0.68	(43:53)	1.1	(27:16)
	Total	33	28:56:17	47.11		75.82		1181	6c
averages - sleep:4.4

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Monday Apr 8, 2019 #

running warm up/down 13:30 [2] 1.31 mi (10:18 / mi) +70m 8:50 / mi
slept:4.5 shoes: Salomon ||v|| X 4

orienteering 57:12 [3] 5.39 km (10:37 / km) +203m 8:56 / km
shoes: Salomon ||v|| X 4

National meet course running. It's a rough time.

C • Rough 2

Sunday Apr 7, 2019 #

6 PM

running 52:17 [2] 6.26 mi (8:21 / mi) +70m 8:04 / mi
shoes: Saucony Ride

Testing out the quad after getting back from dropping Lupe off at her bus in Manhattan (also, admittedly, a de-stresser after having to drive through the hell that is NYC traffic). Quad feels good, thank god.

Saturday Apr 6, 2019 #

hiking 3:00:00 [2] 6.0 mi (30:00 / mi) +400m 24:51 / mi

Hiking at Bear Mountain with Lupe, estimated mileage. A good time and an absolutely beautiful day.

Friday Apr 5, 2019 #

cross training (Crossfit) 50:00 [3]

A. Warmup: 3 Rounds
10 cal bike + Kettlebell complex + 15 BW Squats
Dynamic Stretches

B. Strength: 3 rounds
8 Military Press @ 65% (65#)
10 DB Lateral Raises

C. 4 Rounds For Time
20 KB Swings
20 AB Mat Sit Ups
20e Shoulder Taps
200m Row

Thursday Apr 4, 2019 #

cross training 1:20:00 [4] 10.2 km (7:51 / km)

No running today... this quad is the bane of my existence. Instead did erg intervals.

10 min w/u (2k)

2 x (6 x 400 with 200m recovery, between 1:58-2:05ish/500 pace) (7.2k)

6 min c/d (1k)

End with 15 minutes of core.

Note
slept:3.0

18 hours til I can take pass and sleep... until then, it's physics problem sets galore...

Wednesday Apr 3, 2019 #

11 AM

cross training 30:00 [2]

Erg warmup into core/hip/glute rehab work. A break from writing the SOSH paper.

5 PM

running 30:00 [2] 3.41 mi (8:48 / mi) +42m 8:28 / mi
shoes: Saucony Ride

Quad is sore while running

Tuesday Apr 2, 2019 #

cross training (Crossfit) 45:00 [4]
slept:4.0

A. Lift: Bench press
2x5 @ 70% (115#)
2x3 @ 75-80% (125#)
3x1 @ 80-85% (135-140#)
Rest 1-2 minutes between sets

B. METCON:
15 minute AMRAP:
15 wall-balls 15#
10 pull-ups
5 power snatch 65#
Score: 6 rounds + 15 WBS and 6 pullups

4 PM

running warm up/down 5:00 [1] 0.53 mi (9:26 / mi)

orienteering intervals 38:22 [3] *** 5.47 km (7:01 / km) +165m 6:06 / km
6c shoes: Salomon ||v|| X 4

The O version of mile repeats. 3 x 1.5km loops at the PX with 3 min rest in between. Legs were sluggish but my footing was perfect even with all the rocks, leaves, and underbrush.

13:06/12:50/12:25

cross training (core) 6:00 [3]

Monday Apr 1, 2019 #

11 AM

running 19:41 [2] 2.37 mi (8:18 / mi)
slept:5.0 shoes: Saucony Ride

Tested out quad. It's ok

3 PM

orienteering 50:00 [2] 3.52 km (14:12 / km) +168m 11:28 / km
shoes: Salomon ||v|| X 4

Setting for today's course at the ski slope

orienteering 41:08 [3] 5.1 km (8:04 / km) +63m 7:36 / km
shoes: Salomon ||v|| X 4

Ran the course (4.2km). Smooth running, could have gone faster.

6 PM

cross training 15:00 [3]

core/glute/hip

Saturday Mar 30, 2019 #

5 AM

cross training 30:00 [3]

Company PT, led by yours truly.

Station 1: “ACFT Madness”
3 Rounds AFAP of:
15 HRPU
15 Knee Tucks
1x Sprint across Daly Field and back

Station 2: “Arms, Legs, ‘n Abs”
3 Rounds AFAP of:
10 Dips
15 Air Squats
20 Hollow Rocks

Station 3: “How ‘bout them burpees?”
As a platoon, complete
5x Buddy Carry down Daly Field and back (ALL soldiers must participate at some point!)
200 Burpees

Quad isn't happy. Ugh. Will abstain from aqua running/elliptical/vetting today, do not want to get recovery pushed back any longer than necessary.

1 PM

swimming 30:00 [3] 1.1 km (27:16 / km)

Friday Mar 29, 2019 #

5 AM

cross training (water running) 30:00 [3]
slept:5.0

10 min w/u

15 min of 1min hard/1 min medium

5 min c/d

5 PM

cross training 30:00 [3]

5 min erg warmup, 2:15/500m pace

Active Recovery:
3 Rounds of
1. Dumbbell goblet squat, 8 reps
2. Yoga pushup complex, 3 reps per side (pu/dd/side angle twist)
3. TRX inverted row, 10 reps
4. Lateral lunge with pulse, 5 per side (Do with KB, press out)
5. Core activated deadbug, 5 reps per side
6. Single-leg hip thrust, 10 reps per leg
7. Rocked back adductor stretch with extension-rotation, 8 reps per side
8. Turkish getup, 1 rep side
9. Mountain Climbers, 10 reps

Thursday Mar 28, 2019 #

11 AM

cross training (Crossfit) 40:00 [3]

A. Lift 1
Strict Press
3x5 @ 70-75% (75#)

B. Lift 2
Push-press
3x3 @ 80-90% (90#)

C. Metcon
3 rounds for time-
20 1-arm dumbbell power snatch 30#
10 burpee box jump overs 20"
(12 minute time cap.)
Score: 7:43

4 PM

orienteering 25:00 [2]

Picking up controls from the sprint course. Quad's a tad sore.

cross training 15:00 [3]

Core/glute/hip

Wednesday Mar 27, 2019 #

cross training 30:00 [3]

Elliptical before practice

orienteering 40:00 [2]

Vetting Sandhurst controls at Bull Pond. Tested out running in woods and on road. Feels good.

C • Sandhurst 3

Tuesday Mar 26, 2019 #

cross training 30:00 [4]

Quick warmup then...

Legless Deck of Death AFAP
Hearts: HRPU
Clubs: Pullups
Diamonds: Dips
Spades: Hollow Rocks

cross training intervals (water running) 35:00 [3]

10 min w/u

:30, 1:30, 3:00, 6:00, 3:00, 1:30, :30
Simulating 200-400-800-1600-800-400-200

5 min c/d

Note
(sick)

Fun

Monday Mar 25, 2019 #

orienteering 30:00 [2]

Poled 3 controls for the middle.

cross training (elliptical) 45:00 [3]

Feels okay to run for a little bit now but trainers orders are still to not run for the rest of the week and stick w low-impact crosstraining. Ugh. Trying not to think about the fitness I may be losing.

Sunday Mar 24, 2019 #

orienteering 47:07 [2]

Walked yellow because it was safest for the quad. No pain, feels weak when I jog on it tho.

cross training 30:00 [2]

Core/hip/glute and stretching

OCIN_FP2019_Kiser_Hollow_Sunday_Classic_2 Yellow - Splits

Saturday Mar 23, 2019 #

6 AM

cross training (water running) 45:00 [3]

10 min w/u
10 x (1/2 lap sprint, 1/2 lap medium, 1/2 lap sprint, 1/2 medium, 1/2 recovery)
10 min c/d

11 AM

hiking 45:00 [2]

Hike to the finish to cheer in the team

Friday Mar 22, 2019 #

Event: OCIN Flying Pig XXIII

hiking 30:00 [2]

Trying to find a pair of glasses in the woods

cross training 35:00 [3]

Stretching and hip/core/glute

Thursday Mar 21, 2019 #

1 PM

cross training (water running) 20:00 [3]

No pain. Will be doing this in the hotel pool this weekend (still going to the meet, just not running or walking)

C • Oh, good. 1

4 PM

cross training 1:00:00 [3]

Warmup:
10 min elliptical w map
2 rounds of
5 inchworms
5 Hindu pushups
5 Spiderman lunges

Bodyweight Fun:
1. McGill Pullup, 15x1, 30s rest
2. Chest Dips, 3x8-12, 2 min rest
3. Hercules Chinup, 3x5, 1 min rest
4. Triceps Extensions, 3x8, 1 min rest
5. HSPU, 3x6-8, 2 min rest
6. Hindu Pushup, 3x10-12, 1 min rest

Stretching routine to close

Wednesday Mar 20, 2019 #

cross training 45:00 [2]

20 min EZ elliptical at trainers orders, followed by prescribed core/hip routine and stretching. It is much easier to walk than yesterday. Hoping this means a quick recovery.

Tuesday Mar 19, 2019 #

cross training 1:10:00 [4]
slept:5.0

A. Warm Up:

800m Assault Bike then

5 Walkouts
10 Spidermans
4 Walkouts
8 Spidermans
3 Walkouts
6 Spidermans
2 Walkouts
4 Spidermans
1 Walkout
2 Spidermans

then

Barbell Warmup w Empty Barbell
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts

B. METCON:
Lynne
5 rounds max reps of
Bodyweight Bench Press
Pullups

C. 20 min elliptical into
Tabata Arms-only Assault Bike

Note
(injured)

After follow-up with trainer: no running for over a week, no Flying Pig this weekend, only elliptical or aqua running. If quad remains painful in a week they'll have to reevaluate for a stress fracture due to history of fractures.

C • Get healthy 7

Monday Mar 18, 2019 #

cross training 36:00 [3] 5.0 mi (7:12 / mi)

Checked in with the trainers, no fracture. Will be going in for cupping tomorrow morning (got out of dry needling, thank god). Still cannot run without a lot of pain so did elliptical instead.

cross training 15:00 [2]

Foam rolling + stretching

Sunday Mar 17, 2019 #

cross training 1:00:00 [3]

Upper body in Arvin after getting back. Quad is still giving me trouble when I walk, which is concerning... will get it checked out by the trainers tomorrow to make sure it's not a femoral fracture (yikes).

1. Incline DB Bench, 3x8-10 @ 45#
2. DB Chest Flye, 3x8-10 @ 15#
3. KB Bent Row, 3x8-10 @ 36#
4. DB Single-arm Row, 3x6-8 @ 55#
5. Seated DB shoulder Press, 3x8-10, 25#
6. DB Upright Row, 2x10, @ 20#
7. Standing Alternating DB Curl, 2x8 @ 25#
8. Curl to Press, 2x8 @ 20#
9. Triceps Extension, 2x8 @ 20#

Finish with:
Tabata Kneeling Wall Ball Shots
10 min core

Saturday Mar 16, 2019 #

Event: QOC PWF Spring Weekend

Note
(injured) (rest day)

Quad feeling marginally better. Taking full rest day as a precautionary measure w Flying Pig next weekend and everything else coming up.

Friday Mar 15, 2019 #

Event: WCOC/HVO Winter Series 2019

cross training 50:00 [3]

Workout at Brandeis gym w Lupe. No legs to stay off the quad.

Lift:
1. 3x10 Military Press
2. 5x5 Bench Press
3a. 3x10 KB Alternating Chest Press
3b. 3x10 KB/DB Renegade Row

METCON:
21-15-9
KB Clean
HRPU

Thursday Mar 14, 2019 #

12 PM

cross training 25:00 [4] 5.0 km (5:00 / km)

WOD at CrossFit TILT. Warmup then 5K ski erg or row for time. Elected to ski because of quad.

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