Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 7 days ending Sep 23, 2017:

activity	#	time	miles		km		+m
orienteering	3	4:31:18	11.56	(23:28)	18.6	(14:35)	255	20c
cross training	6	3:24:00	3.5		5.63
walking	1	1:30:00
hiking	1	1:21:00	4.53	(17:53)	7.29	(11:07)	122
running	4	51:46	6.71	(7:43)	10.8	(4:48)	15
Total	7	11:38:04	26.3		42.32		392	20c

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Saturday Sep 23, 2017 #

orienteering 3:00:00 [2] 4.5 mi (40:00 / mi)

Land nav retrain. Fun fun fun.

walking 1:30:00 [2]

Lupe finally got a chance to come up to West Point! Showed her most all the things that visitors are allowed to see, and walked around Flirty Walk. It was a good time :)

Long warmup.

A. Power Day
Hang Clean - 3x6 (bar above knees); 65 lbs
Hang Pull - 3x6 (bar above knees); 75 lbs
Power Clean 3x6 (weight + 10 pounds); 85 lbs
Push Jerk - 3x6 (Power Clean weight); 85 lbs

B. Dem abs. 3 rounds of:
10/side x 25 lb med ball oblique wall slams
15 x 25 lb med ball V-up
10 x ankles-to-bars

hiking (rucking) 1:21:00 [3] 4.53 mi (17:53 / mi) +122m 16:30 / mi

Rucking after class with Morgan. Hauling a 65 lb rucksack is surprisingly easy with a friend coming along.

C • Impressive 3

Thursday Sep 21, 2017 #

cross training 50:00 [3] 3.5 mi (14:17 / mi)
shoes: Saucony Freedom ISO

Had a fun practice today consisting of ultimate frisbee and soccer!

Wednesday Sep 20, 2017 #

cross training (lift) 45:00 [3]

Actually gonna try to adhere to a program now to increase overall strength and power. Next two weeks are focusing on building a base.

Today: Weight where there's still something left in the tank for abt 3 or so more reps. 65-75% 1RM.

Back Squats - 3x8-12 (135 lbs)
Romanian Deadlift - 3x8-12 (145 lbs)
Bench Press - 3x8-12 (95 lbs)
Bent-Over Rows - 3x8-12 (40 lbs)
Standing Military Press - 3x8-12 (60 lbs)

running warm up/down 2:57 [2] 0.35 mi (8:26 / mi)
shoes: Salomon Speedcross

To North Dock

orienteering hills 15:16 [4] 1.64 mi (9:19 / mi)
shoes: Salomon Speedcross

Woods hill repeats at Flirty. 12 x 30 sec sprint up/down hill, 60 sec rest. Time includes warm-up and cool-down to/from site.

cross training (CORE) 15:00 [4]

Quick core sesh held by yours truly. A good time.

Tuesday Sep 19, 2017 #

cross training 4:00 [5]

APFT.
2 min push-ups: 87 (shoulda done better)
2 min sit-ups: 122 (chill)

running 13:30 [4] 2.0 mi (6:45 / mi)
shoes: Saucony Freedom ISO

APFT 2 mile. Godawful. I've lost my speed.

Monday Sep 18, 2017 #

cross training warm up/down 10:00 [3]

running 23:19 [2] 3.01 mi (7:45 / mi) +15m 7:38 / mi
shoes: Saucony Freedom ISO

Easy shake-out run, since there's an APFT tomorrow. Inserted 6 x mile pace pick-ups in the middle.

cross training (core) 10:00 [3]

Sunday Sep 17, 2017 #

running warm up/down 12:00 [1] 1.35 mi (8:53 / mi)

cross training warm up/down 10:00 [3]

orienteering race 1:16:02 [3] *** 8.72 km (8:43 / km) +255m 7:36 / km
20c shoes: Salomon Speedcross

Day 2 of Letchworth. Decent race overall, made a lot of minor mistakes here and there that really added up (calculated at least 10 minutes of mistakes), but had no major issues with navigation and knew where I was at all times. Now I know that if I run fast and navigate cleanly, with better microroute decisions, I may be able to place in F-21+

Day 2 - Red Y - Splits

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