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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 7 days ending Oct 21, 2019:

activity # timemileskm+m
  orienteering4 4:53:03 16.15(18:09) 25.99(11:17) 74533c
  cross training5 3:15:00
  running7 1:48:33 12.51(8:41) 20.13(5:23) 50
  Total13 9:56:36 28.66 46.12 79533c

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Monday Oct 21, 2019 #

7 AM

cross training (lift) 55:00 [4]

Big lifts

1. Back Squat, 5x5, 160#
2. Bench Press, 5x5, incr to 135# (failed last rep on 135)
3. Back Row, 5x5, 115#

Finish with 3 sets of 8-10 leg tucks
5 PM

running 29:17 [3] 3.71 mi (7:54 / mi)
shoes: Saucony Ride

Sunday Oct 20, 2019 #

running warm up/down 14:05 [1] 1.43 mi (9:51 / mi)
shoes: Speedcross 5

orienteering 1:22:55 [3] *** 8.06 km (10:17 / km) +300m 8:40 / km
14c shoes: Speedcross 5

Better race, only about 5 min of error. Took the least optimal route for 6, then made a few errors on the slopes that slowed me down. Far from great but I'll take it.

Red Sunday - Splits

Saturday Oct 19, 2019 #

Event: 2019 Orienteering USA Masters Nationals at the Older Dash
 

running warm up/down 10:27 [1] 0.94 mi (11:07 / mi)
shoes: Speedcross 5

orienteering race 1:49:20 [3] *** 9.33 km (11:43 / km) +200m 10:35 / km
19c shoes: Speedcross 5

Disastrous up to 8 with the exception of 6. Over 26 min of error due to not being careful/methodical when entering the map and forgetting to use the basics. Also just really slow in general, faceplanted on average once every 30 meters.

Red Saturday - Splits

Friday Oct 18, 2019 #

running 21:00 [1] 2.21 mi (9:30 / mi) +50m 8:53 / mi
shoes: Saucony Ride

cross training (stretching) 10:00 [1]

Thursday Oct 17, 2019 #

5 AM

running 5:30 [3] 0.75 mi (7:20 / mi)

Pacing one of my morning workouts kids through her last 400 and 4x200. 1:50 for the 400, 55s/each for the 200s.
4 PM

running warm up/down 6:13 [2] 0.72 mi (8:38 / mi)
shoes: Liberty

5 PM

running intervals 22:01 intensity: (11:13 @2) + (10:48 @4) 2.75 mi (8:00 / mi)
shoes: Liberty

6x400 with 200m recovery jog, followed by 2 laps of rolling strides. Goal pace for 400s was 95s.

400 splits:
92 / 93 / 96 / 96 / 95 / 96

Wednesday Oct 16, 2019 #

10 AM

cross training (lift) 50:00 [4]

Leg day and shoulders

1. Back Squat, 5x5, 160#
2. Military Press, 5x5, 80-->85#
3. Deadlift, 5x5, 205#
4 PM

cross training 45:00 [3]

Arvin workout instead of woods training due to inclement weather. Snagged a workout from Cary CrossFit's Endurance WODs page.

(1) 2 Rounds warm up pace
5 min Bike (see map)
5 Inchworm Pushups
10 BW Squats


(2) Partner WOD For Time
Partner A: Calorie Row
Partner B: AMRAP BW Squat, V-up, or Pushup for score
*Switch places and repeat

Calorie Row Counts down 20-16-12-8-4
Both partners do 20, then both do 16, etc.
Score = Total reps at the end

(3) 6′ AMRAP
10 KB Swings
10 Hand Release PUs

(4) 4′ Amrap
12/side Mountain Climbers
10/side Bicycle Twists
6/side Lunge Jumps

Tuesday Oct 15, 2019 #

5 AM

cross training 35:00 [4]

Morning workouts

Warm Up:
5 Rounds
10x Goblet Squats
10x Kettlebell Swings
Instep Stretch
10x Y-Squat

Training:
(1) 5 Rounds for Time
10x Power Cleans
8x Jingle Jangles

(1) 8 min AMRAP
13 Push Ups
13 Sit Ups
3 PM

orienteering 37:38 [2] 2.85 km (13:12 / km) +77m 11:38 / km
shoes: Speedcross 5

Set 2 controls
5 PM

orienteering 1:03:10 [3] 5.75 km (10:59 / km) +168m 9:35 / km
shoes: Speedcross 5

Relocation exercise at Buckner

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