Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 7 days ending Mar 24, 2018:

activity

time

miles

orienteering

3:08:26

13.98

(13:29)

22.5

(8:22)

379

63c

cross training

1:50:00

running

1:33:55

10.9

(8:37)

17.54

(5:21)

Total

6:32:21

24.88

40.04

379

63c

averages - sleep:6

1:40

0:00

» now

Saturday Mar 24, 2018 #

running warm up/down 12:17 [2] 1.51 mi (8:08 / mi)
shoes: Saucony Liberty

orienteering race 49:37 [4] *** 7.92 km (6:16 / km) +170m 5:39 / km
17c slept:8.5 shoes: Salomon ||v|| X 4

Another decent run! Terrain was very fast and open, making for low navigational difficulty. Focused on clean entry/exit of the control, which was a success. The one significant mistake I made was going from 4-5, when I thought I was going up one reentrant but was actually going up another. Realized I was in the wrong place when I came down to the saddle and did not see the control, but did see a fence about 100 meters beyond. Maybe a 2 minute mistake. Siri caught up to me after that and we ran together for most of the rest of the race, which was nice because she pushed me to run faster than I would have had I run alone. Tomorrow I just have to continue to focus on entry/exit, and make sure to avoid parallel errors.

running warm up/down 10:09 [1] 1.06 mi (9:34 / mi)
shoes: Salomon ||v|| X 4

Long - Green - JWOC Trials - Splits

Friday Mar 23, 2018 #

Event: GCO: California Orienteering Week (COW), Part 2

1 PM

running warm up/down 10:22 [2] 1.3 mi (7:58 / mi)
shoes: Saucony Liberty

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

orienteering race 13:18 [4] *** 2.59 km (5:08 / km)
16c slept:9.0 shoes: Saucony Liberty

So I'm pretty happy with this race. I had a few bobbles here and there (13 being the largest one, probably a 20 second mistake because I got caught up in racing against Caroline and Sarah and didn't check the clue sheet), but other than that I felt very connected with the map and was able to visualize what was coming ahead. I think it helps that I was going at a slower pace than I was capable of, which allowed my navigation to keep up with my running.

running warm up/down 12:25 [1] 1.23 mi (10:06 / mi)
shoes: Saucony Liberty

Sprint - Green - JWOC Trials - Splits

Thursday Mar 22, 2018 #

5 AM

running 18:00 [1] 2.0 mi (9:00 / mi)
slept:3.75 (rest day) shoes: Saucony Liberty

Easy to loosen up the legs.

Wednesday Mar 21, 2018 #

4 PM

running 30:42 [2] 3.8 mi (8:05 / mi)
slept:5.0 shoes: Saucony Liberty

cross training 45:00 [3]

Ladder/hurdle drills for 30 minutes or so, end with 15 minutes of core.

Tuesday Mar 20, 2018 #

7 AM

cross training (Crossfit) 45:00 [3]
slept:4.5

My substitute for a second cup of coffee.

Warmup:
1 min row
3 rounds of progressions in
STOH
Pullups
Box jumps

A. 5 x 8 Bench Press @ 70% (95#)
4 x 12 Seated OH Triceps Extension (30# DB, felt much too light...)

B. 14 min AMRAP
9 Chest to Bar Pullups
12 Push Press (65#)
50 Single unders (supposed to be box jumps but someone took the box)

Score: 5 rounds + 12 push press

4 PM

orienteering warm up/down 25:36 [2] 3.81 km (6:43 / km) +72m 6:08 / km
shoes: Saucony Liberty

Warmed up with a line-O through cadet area and a little off-trail on Flirty.

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

orienteering 19:26 [3] *** 3.36 km (5:47 / km) +67m 5:16 / km
21c shoes: Saucony Liberty

Sprint O-tervals around post. Would run hard for 3 controls and then jog to the next. I don't think I got enough out of this training because I'm so familiar with the map.

Monday Mar 19, 2018 #

orienteering 1:20:29 [3] *** 4.82 km (16:42 / km) +70m 15:34 / km
9c slept:5.0 shoes: Salomon ||v|| X 4

Poling at Harriman. The snow was absolutely ridiculous--to my waist in some places--so the going was extremely slow. A pretty good workout, too, I must add.

Sunday Mar 18, 2018 #

Note
(rest day)

Traveling back

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