Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 7 days ending Sep 8, 2019:

activity

time

miles

orienteering

5:45:12

20.16

(17:08)

32.44

(10:38)

1011

44c

running

1:47:53

11.74

(9:11)

18.89

(5:43)

155

cross training

1:00:00

Total

8:33:05

31.9

51.33

1166

44c

2:13

0:00

» now

Sunday Sep 8, 2019 #

running warm up/down 10:16 [1] 1.0 mi (10:16 / mi)
shoes: Liberty

orienteering race 21:06 [4] 3.25 km (6:30 / km) +90m 5:42 / km
21c (sick) shoes: Liberty

Sprint at Cabrillo College. Took a while to get into the map. Felt choppy.

Sprint 1 - Splits

Saturday Sep 7, 2019 #

running warm up/down 10:30 [1] 1.02 mi (10:17 / mi)
shoes: Salomon ||v|| X 4

orienteering race 1:47:25 [3] 10.46 km (10:16 / km) +465m 8:24 / km
(sick) shoes: Salomon ||v|| X 4

A few minor errors early on in the race, eight minutes or so total lost time. Just took it way slow out there, should have pushed myself harder.

running warm up/down 15:57 [2] 1.45 mi (11:00 / mi)
shoes: Salomon ||v|| X 4

F21E Long - Splits

Friday Sep 6, 2019 #

Event: BAOC: U.S. Nationals

11 AM

orienteering warm up/down 43:01 [3] 3.28 km (13:07 / km) +100m 11:23 / km
shoes: Salomon ||v|| X 4

Model course

4 PM

running warm up/down 7:53 [2] 0.84 mi (9:23 / mi)
shoes: Salomon ||v|| X 4

orienteering 1:05:09 [4] *** 5.94 km (10:58 / km) +230m 9:11 / km
15c shoes: Salomon ||v|| X 4

13 minute error on 4 because I got excited and wasn't careful enough on my approach from my attackpoint, and then relocated poorly about five times. Other than that this was a technically decent race.

Red X Middle - Splits

Thursday Sep 5, 2019 #

5 AM

running 28:08 [2] 3.13 mi (8:59 / mi)
shoes: Saucony Ride

Easy Lee gate

Wednesday Sep 4, 2019 #

9 AM

cross training 1:00:00 [4]

Main lift:
1. Deadlift, 4x5-6, 175#
2. Back Squat, 4x5-6, 145#
3. DB 1-arm Rows, 4x6, 60#
4. Single arm DB Chest Press, 4x6, 40#

Auxiliary:
1. S2OH, 3x10, 65#
2. Suitcase carries, 3x30m, 55#
4. Heavy KBS, 3x10, 53#

4 PM

running warm up/down 5:32 [2] 0.58 mi (9:33 / mi) +35m 8:02 / mi
shoes: Salomon ||v|| X 4

orienteering 1:05:12 [2] ** 5.7 km (11:26 / km) +84m 10:39 / km
8c shoes: Salomon ||v|| X 4

Attackpoint/Catching feature course at Bog Meadow with one of the plebes. Hard yellow/easy orange difficulty.

Tuesday Sep 3, 2019 #

running warm up/down 5:50 [2] 0.62 mi (9:24 / mi) +35m 8:00 / mi
shoes: Liberty

running race 23:47 [4] 3.1 mi (7:40 / mi) +85m 7:04 / mi
shoes: Liberty

5k Time Trial during practice at Bog Meadow. Bit of a tough course, rolling hills and lots of rocks, everyone ran about 1-2 min slower than they usually can go.

orienteering 43:19 [1] 3.81 km (11:22 / km) +42m 10:47 / km
shoes: Liberty

Shadow course after the 5k

Monday Sep 2, 2019 #

Note
(rest day)

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