Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 7 days ending Nov 16, 2019:

activity # timemileskm+m
  cross training6 3:06:50 4.54 7.3
  running4 3:04:39 20.64(8:57) 33.22(5:34) 141
  orienteering2 1:51:08 6.4(17:22) 10.3(10:47)13c
  Total10 8:02:37 31.58 50.82 14113c

«»
2:06
0:00
» now
SuMoTuWeThFrSa

Saturday Nov 16, 2019 #

5 AM

running long 1:28:00 [2] 10.0 mi (8:48 / mi) +85m 8:34 / mi
shoes: Saucony Ride

Pre-parade long run. Freezing with a bad headwind.

Friday Nov 15, 2019 #

7 AM

cross training (lift) 55:00 [4]

1. Back squat, incr to 1x3 @ 175#
2. Bench Press, incr to 1x3 @135#
3. Barbell Row, incr to 1x3 @ 135#
3 PM

cross training 31:50 [3] 6.5 km (4:54 / km)

Non-impact cardio on the erg. 10 min w/u, 5 min tempo (maintain ~2:11/km), 5 min recovery, 3 min tempo (2:08-2:11), 3 min recover, 2 min tempo (2:08), 2 min recover, 1 min fast (1:55-57), recover.

Thursday Nov 14, 2019 #

running warm up/down 10:10 [2] 1.02 mi (9:58 / mi)
shoes: Liberty

running hills 16:52 intensity: (12:52 @1) + (4:00 @5) 1.3 mi (12:59 / mi)
shoes: Liberty

8x30s hill sprints with full walk recovery

running warm up/down 3:17 [1] 0.27 mi (12:09 / mi)
shoes: Liberty

Wednesday Nov 13, 2019 #

5 AM

cross training 30:00 [3]

Comm's PT. Stupid cold.
4 PM

orienteering 25:29 [1] 2.07 km (12:19 / km)
shoes: Liberty

setting

orienteering 14:09 [3] *** 2.6 km (5:27 / km)
13c shoes: Liberty

Cadet Area sprint, steady (not fast) pace to get back in the groove. Good conversation about sprints with the team afterwards.

cross training (core) 10:00 [4]

Tuesday Nov 12, 2019 #

5 AM

cross training warm up/down 10:00 [2] 0.5 mi (20:00 / mi)
shoes: Liberty

running 14:00 intensity: (8:00 @2) + (6:00 @5) 1.25 mi (11:12 / mi)
shoes: Liberty

Morning workouts in Hayes. 4x60/60s followed by 4x30/60s.
7 AM

cross training (lift) 50:00 [4]

1. Back Squat, 5x5, 170#
2. Military Press, 5x5, 80#
3. Deadlift, incr to 5 reps at 225#, then 3 reps at 235#
4 PM

running 52:20 [3] 6.8 mi (7:42 / mi) +56m 7:30 / mi
shoes: Saucony Ride

Morgan Farms

Monday Nov 11, 2019 #

Note
(rest day)

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!

« Earlier | Later »