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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 28 days ending Feb 28, 2021:

activity # timemileskm+m
  cross training21 18:25:00
  running14 11:40:33 73.09(9:35) 117.63(5:57) 825
  orienteering4 5:03:44 20.64(14:43) 33.21(9:09) 93844c
  walking3 2:45:00
  biking1 42:38 10.08(4:14) 16.22(2:38)
  Total38 38:36:55 103.81 167.06 176344c
averages - weight:117lbs

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Sunday Feb 28, 2021 #

running 40:00 [2] 4.06 mi (9:51 / mi) +113m 9:04 / mi
shoes: hoka speedgoat

Evening trail jog at Standing Boy to try out arch support inserts. Helped a little, i think i just need to break in the shoes more. Oh, also nearly stepped on a snake. That was fun.

Saturday Feb 27, 2021 #

8 AM

orienteering 2:04:16 [3] 11.95 km (10:24 / km) +344m 9:05 / km
shoes: X-talon

Rerun of the 2019 GNC Saturday Blue course at Chattahoochee Bend (slightly modified to begin from trailhead), equipped with O-range. Very pleased with the app, I'm definitely going to keep using this for training. The run itself was meh, didn't push as hard as I should have physically, but on the flip side I felt pretty confident navigationally about 90% of the time. The other 10% of the time consisted of some confusion in the flatter area around 10/11/12/18, which was worsened by the presence of construction of a new road that obviously isn't mapped yet. Actually skipped 10 because of said construction. 0/10 would not recommend, very annoying.

Link to quickroute image: https://drive.google.com/file/d/1NZ8SaHj1VdaBKrvK-...

C • O Apps 2
6 PM

walking 25:00 [1]

Friday Feb 26, 2021 #

10 AM

cross training 2:00:00 [4]

A. Plyometrics
1. Decline Plyo Pushups, 5x1.1.1

B. Strength
1. 3x Seated Z-press, EMOM 10, incr to 70#
2. 3x Weighted Chinups, EMOM 10, 15#
3. 3x Bench Press, EMOM 10, incr to 115#
4. Chain bent rows, 10x3, incr to 80#

C. Accessory
3 rounds of
10 TRX lat pulldowns
100' uneven KB Walk, 35#
20s Star plank
6 PM

cross training (yoga) 15:00 [2]

Thursday Feb 25, 2021 #

7 AM

cross training 1:00:00 [3]

Some 1rm testing to help the health clinic collect data. Because science is cool. Definitely lost some strength the past 2 months though, but that was expected. Deadlift is at 285, squat at 195, bench at 160.
11 AM

cross training (yoga) 15:00 [2]

5 PM

walking 50:00 [2]

Wednesday Feb 24, 2021 #

11 AM

running 1:00:47 [2] 7.15 mi (8:30 / mi) +114m 8:06 / mi
shoes: Freedom 3

Mostly easy Jamestown Rd out and back with some strides
8 PM

cross training (yoga) 15:00 [1]

Tuesday Feb 23, 2021 #

11 AM

cross training 1:45:00 [4]

A. Plyometrics/Power
1. Kneeling squat jumps to broad jump, 5x3
2. 3x Hang Power Cleans, EMOM 10, 80#

B. Strength
1. 3 Chain Sumo Deadlifts, EMOM 10, 140+chain
2. 3 DB Thrusters, EMOM 10, 35#
3. Single Arm Front Rack KB Carry, 3x75-100', 53#

C. Accessory
3 rounds of
8 KB Curtsy lunge, 25#
10 Single leg hip bridge
45s wall sit
5 PM

biking 42:38 [2] 10.08 mi (4:14 / mi)

Couldn't resist the urge to do a quick bike ride on such a nice day

Monday Feb 22, 2021 #

11 AM

running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Ricochet 2

running intervals 27:19 intensity: (14:42 @1) + (12:37 @4) 2.67 mi (10:14 / mi)
shoes: Ricochet 2

8x400 with 2min walk recovery in between each. RPE 7-8, focused on running relaxed more than running hard, with the exception of the last 2. Just had fun with those ones.
Splits: 96/100/94/96/97/96/88/90

running warm up/down 10:15 [1] 1.0 mi (10:15 / mi)
shoes: Ricochet 2

walking 1:30:00 [1]

Wandered a lot. Very nice day

Sunday Feb 21, 2021 #

Event: GAOC Local Meet :: West Palisades
 

running warm up/down 10:01 [2] 1.05 mi (9:32 / mi)
shoes: X-talon

orienteering race 55:39 [4] *** 5.9 km (9:26 / km) +240m 7:50 / km
16c shoes: X-talon

West Palisades Red, 5.4km. Pretty smooth run for the most part, made one small route choice that resulted in some lost time and veered a little off the optimal path on a few legs but that was it. Oh also I saw a corgi. Hands down that was the best part of the whole day.

RED - Splits

Saturday Feb 20, 2021 #

running long 1:32:00 [3] 8.7 mi (10:34 / mi) +267m 9:39 / mi
shoes: hoka speedgoat

Wolfden Loop at FDR plus some extra. Mostly easy with some surges based on the terrain. Found a cool big tree and saw the waterfalls again.

Friday Feb 19, 2021 #

cross training 1:45:00 [4]

A. Plyo
1. Deficit Plyo Pushups, 6x3

B. Strength
1. Tall Kneeling Landmine Press, 6x3, incr to 95#
2. Weighted Chinups, 6x5, incr to 25#
3. Floor Press, 2x(5,3,1), incr to 125#
4. Lawnmower Rows, 4x8, incr to 55#

C. Accessory
3 rounds of
8 TRX Straight Arm Lat Raise
50ft Uneven KB Walk (25#)
15s/side Copenhagen plank

Thursday Feb 18, 2021 #

cross training 15:00 [2]

Recovery protocol

Wednesday Feb 17, 2021 #

12 PM

running 1:00:08 [2] 6.0 mi (10:01 / mi) +84m 9:36 / mi
shoes: hoka speedgoat

Easy amble on the windy singletracks at Flat Rock. Shoes hurt my feet around 20min in, but after 30 min they were ok.
9 PM

cross training (yoga) 15:00 [1]

Tuesday Feb 16, 2021 #

10 AM

cross training 1:45:00 [4]

A. Plyometrics/Power
1. Kneeling squat jump to Box jump, 6x1, build to 30"
2. Below the knee Power Clean, 3/2/1/1/1, build to 125#

B. Strength
1. Zercher Squat, 5x2, build to 135#
2. Sumo Deadlift, 5x5, build to 225#
3. Farmers Carry, 3x100', 62#

C. Accessory
3 rounds of
6 KB Curtsy lunge
6 single leg hip thrust
30s KB front rack wall sit
9 PM

cross training (yoga) 15:00 [2]

Monday Feb 15, 2021 #

running warm up/down 8:38 [2] 1.0 mi (8:38 / mi)
shoes: Ricochet 2

running 38:08 intensity: (23:44 @1) + (14:24 @4) 2.5 mi (15:15 / mi)
shoes: Ricochet 2

10x200 w/ 200m walk recovery
Splits: 42/43/42/42/39/42/41/41/42/40

running warm up/down 9:43 [2] 1.0 mi (9:43 / mi)
shoes: Ricochet 2

Sunday Feb 14, 2021 #

Event: GAOC Local Meet :: Bert Adams Scout Reservation
 

running warm up/down 9:49 [2] 1.14 mi (8:37 / mi)
shoes: X-talon

orienteering race 53:17 [4] *** 7.1 km (7:30 / km) +160m 6:45 / km
15c shoes: X-talon

Bert Adams red, 6.3km. Better than last week, but had a few bobbles here and there.

cross training (yoga) 15:00 [2]


RED - Splits

Saturday Feb 13, 2021 #

cross training 1:00:00 [2]

Mobility work

Friday Feb 12, 2021 #

Note
(rest day)

Staff duty

Thursday Feb 11, 2021 #

cross training 1:10:00 [3]

A. Strength
1. Seated Z Press, 5x3, 55#
2. Incline DB bench, 3x8, 35#
3. Strict pullups/banded pushups, 4x4.4
4. Supinated grip TRX rows, 3x8

B. Accessory
3 rounds of
6 renegade rows
20s chest to wall handstand hold
5 half kneeling landmine rotations

Note
weight:122lbs

The last scale was off, thank goodness

Wednesday Feb 10, 2021 #

running 45:05 [2] 4.69 mi (9:37 / mi)
shoes: Ricochet 2

20min easy, 5 min walk, 20min easy

Tuesday Feb 9, 2021 #

6 PM

cross training 1:45:00 [3]

A. Power
1. Power clean, 5x3, 95#

B. Strength
1. Paused back Squat, 5x3, 130#
2. Deadlift, 5x3, 170#
3. Farmers carry, 3x50ft, 53#

C. METCON just for funsies
3 rounds of
1000m row
25 burpees
60s rest
10 PM

cross training (yoga) 15:00 [1]

Monday Feb 8, 2021 #

5 PM

running 39:47 [2] 4.29 mi (9:16 / mi) +89m 8:43 / mi
shoes: hoka speedgoat

Deload week. Easy singletracks to try out the new shoes. Not a fan of the crinkly upper, and the thick soles are a lot to get used to... hopefully they break in ok.
10 PM

cross training (yoga) 15:00 [2]

Sunday Feb 7, 2021 #

Event: GAOC Local Meet :: FDR State Park
 

running warm up/down 9:33 [2] 0.87 mi (10:59 / mi)
shoes: X-talon

orienteering 1:10:32 [3] *** 8.26 km (8:32 / km) +194m 7:39 / km
13c shoes: X-talon

FDR Red, 6.5km. Not a clean run, had a tough time connecting with the map, especially in the first 5 controls. Lost at least 5-8 minutes fumbling around the woods after overshooting or veering off course.

Red - Splits

Saturday Feb 6, 2021 #

Note
weight:112lbs

Apparently I've lost weight? Either (a) the scale was off or (b) haven't been eating enough. Been feeling low-energy with not much of an appetite the past 3 weeks so it might be the latter. Will monitor to find out if I need to adjust things.
10 AM

running long 2:01:27 [2] 14.01 mi (8:40 / mi) +116m 8:27 / mi
shoes: Freedom 3

No trails today, ran on the Fall Line Trace. Pretty chill run, saw some wildlife and got rained on a little.
5 PM

cross training 30:00 [2]

Recovery: PVC complex, breathing, foam rolling

Friday Feb 5, 2021 #

cross training 1:30:00 [4]

A. Plyo
1. 2-step OH Medball throw, 5x3, 15#

B. Strength
1. Strict Press+Push Press, 5x2+1, 80#
2. Close Grip Bench, 5x3, 125#
3. Weighted Pullups, 5x3, 25#+heavy chain
4. Snatch grip row, 5x5, incr to 85#

C. Accessory
3 rounds of
12 supinated grip TRX row
100ft OH DB Walk, 30# each
30s Plank+star plank

Thursday Feb 4, 2021 #

cross training 30:00 [2]
(rest day)

Recovery protocol

Wednesday Feb 3, 2021 #

running hills 47:50 intensity: (15:50 @1) + (30:00 @2) + (2:00 @5) 4.56 mi (10:29 / mi) +42m 10:12 / mi
shoes: Ricochet 2

10min w/u
6x(10s hill sprint/90s recovery)
10min EZ
6x(10/90)
10min c/d

Tuesday Feb 2, 2021 #

cross training 1:30:00 [4]

A. Plyo
1. Box Jumps, 5x3, 26"

B. Strength
1. Power Clean+Hang Power Clean, 5x1/1, 115#
2. Paused Front Squat, 5x3, 125#
3. Rack Deadlift, 5x3, 250#

C. Accessory: 3 rounds of
10-12 Jump Split Squats
100ft KB Front Rack Hold March @40#
60s Weighted Plank @45#

Monday Feb 1, 2021 #

running 1:00:03 [2] 7.4 mi (8:07 / mi)
shoes: Freedom 3

Late evening run at the Riverwalk

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