Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 7 days ending Nov 10, 2019:

activity	#	time	miles		km		+m
orienteering	4	3:43:49	12.38	(18:05)	19.92	(11:14)	231	16c
running	8	2:34:42	18.44	(8:23)	29.68	(5:13)	53
cross training	3	2:15:00	1.2		1.93
Total	12	8:33:31	32.02		51.53		284	16c

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Sunday Nov 10, 2019 #

Event: NEOC: Beaver Brook North

orienteering 1:11:30 [2] 5.63 km (12:42 / km)
shoes: Speedcross 5

Walked the orange course at Beaver Brook with Lupe. Great day to be out, and lots of fun!

Saturday Nov 9, 2019 #

Event: WCOC Ansonia Nature Center--NRE

10 AM

running warm up/down 9:21 [2] 1.05 mi (8:54 / mi)
shoes: Speedcross 5

orienteering race 55:20 [3] *** 6.53 km (8:28 / km) +105m 7:51 / km
16c shoes: Speedcross 5

Ansonia Blue. Physically felt slow, could have pushed a lot more. Navigationally alright, connected well with the map other than having to adjust to the scale, just wasn't as clean on the microroutes as I should have been.

Blue - Splits

Friday Nov 8, 2019 #

running 28:10 [2] 3.0 mi (9:23 / mi) +53m 8:54 / mi
shoes: Liberty

Very easy shakeout run

Thursday Nov 7, 2019 #

7 AM

cross training (lift) 55:00 [4]

1. Back Squat, 2x5 @ 165# + 3x3 @ 170#
2. Bench Press, 5x5, 135#
3. Back Row, 60#
4A. Bicep curl, 3x8, 25#
4B. Bodyweight dip, 3x8

3 PM

running warm up/down 9:20 [1] 1.0 mi (9:20 / mi)
shoes: Liberty

cross training 20:00 [4] 1.2 mi (16:40 / mi)
shoes: Liberty

Track ladder on the schedule but I couldn't do it with the team and couldn't muster the motivation to do it alone in the rain. So Hayes hell it was.

AMRAP 20:
10 burpees
20 Russian Kettlebell swings
2 laps around track

Score: 7 rounds + 1 more set of burpees/KBS

5 PM

running 16:30 [2] 2.0 mi (8:15 / mi)
shoes: Liberty

Out to APFT turnaround point. Standing at turnaround point. Jog back.

Wednesday Nov 6, 2019 #

3 PM

running 13:28 [2] 1.62 mi (8:19 / mi)
shoes: Saucony Ride

4 PM

running 42:49 [3] 5.64 mi (7:35 / mi)
shoes: Saucony Ride

Cragston run

Tuesday Nov 5, 2019 #

5 AM

running 26:35 [2] 3.1 mi (8:35 / mi)
shoes: Saucony Ride

7 AM

cross training (lift) 1:00:00 [4]

1. Back Squat, 5x5, 170#, tried 175 but failed 4th rep
2. OH Press, 5x5, 85#
3. Deadlift, 1x5, incr to 225#
4. L-sit pullup, 2x7

4 PM

orienteering 26:59 [1] 0.72 mi (37:28 / mi)
shoes: Liberty

Total time spent moving around the woods today for the Zombie-O. Mostly spent practice lurking about waiting for underclassmen to make their way up to the cell tower.

running 8:29 [2] 1.03 mi (8:14 / mi)
shoes: Liberty

Jog back from the lots

Monday Nov 4, 2019 #

orienteering 1:10:00 [2] 6.6 km (10:36 / km) +126m 9:41 / km
shoes: Speedcross 5

Picking up controls from Buckner

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