Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 7 days ending Oct 28, 2017:

	activity	#	time	miles		km		+m
	cross training	10	6:46:19
	hiking	2	2:31:53	11.92	(12:45)	19.18	(7:55)	212
	running	3	1:38:20	12.02	(8:11)	19.34	(5:05)	283
	orienteering	2	1:26:17	6.47	(13:20)	10.41	(8:17)	476	17c
	Total	13	12:22:49	30.41		48.94		971	17c
averages - sleep:5

2:57

0:00

» now

Saturday Oct 28, 2017 #

cross training (climbing) 45:00 [2]

Took pass to go to the city with Lupe, and we decided to check out an outdoor bouldering gym underneath the Manhattan Bridge. Not as nice as the one we went to in Boston but still pretty fun

Friday Oct 27, 2017 #

10 AM

cross training 1:15:00 [3]
slept:4.5

Mil Move IOCT instruction, re-testing. 5 points on the clinch climb

Then lift...

A. Warm-up (1set)
Thoracic Spine extension on foam roller
10x Squat to Stand
15x/leg Terminal knee extension
20 x push-up
20x band pull-apart

B. Upper-Body Pull
3 x 8 Weighted Pull-ups (15 lb DBs)
3 x 8 Barbell Row (95 lbs)
Circuit:
3 x 15 Face Pull (35 lbs)
3 x 12-15 Rear Delt Raise (10 lbs, focus on straight arms and slow cadence)
3 x 12-15 Preacher Curl (35 lbs)
3 x 25 Weighted Sit-up (30 lb med ball)

4 PM

hiking (rucking) 1:42:13 [3] 7.86 mi (13:00 / mi) +156m 12:15 / mi

GPB ruck with the company, with a 45ish lb ruck. A really fun way to spend the afternoon (no sarcasm, believe it or not!), felt strong the whole way and finished near the front.

Thursday Oct 26, 2017 #

5 AM

cross training 30:00 [3]
slept:5.0

Mil Move/IOCT practice. Tumbling, vault, clinch climb, high bars, etc. Exhausted, performance sucked. Found myself getting extremely self-deprecating, which made me do worse, which led to more self-deprecation, which was a sign that it was prooooobably a good idea to stop.

4 PM

orienteering 28:47 [4] *** 2.59 mi (11:07 / mi) +316m 8:04 / mi
12c shoes: Saucony Freedom ISO

Barracks-O! Mileage and climb is what my watch recorded, which I know must be way off because of the buildings (mileage probably around 3.25, climb a little less), but ah well. Super fun practice to work on sprint speed.

running 27:07 [2] 3.29 mi (8:15 / mi) +23m 8:04 / mi
shoes: Saucony Freedom ISO

Very easy shake-out run

cross training (CORE) 6:00 [4]

Wednesday Oct 25, 2017 #

5 AM

cross training 35:00 [3]
slept:5.5

IOCT practice. Legs are effectively mush.

10 AM

cross training 1:00:00 [3]

Mil Move: Clinch Climb, Tumbling 1, and Dips.
2 points on climb (accidentally put full weight on floor), 1 point on tumbling (hella fun tho), and 5 points on dips.

Then lift:
A. Warm-up (1set)
Thoracic Spine extension on foam roller
10x Squat to Stand
15x/leg Terminal knee extension
20 x push-up
20x band pull-apart

B. Upper-Body Push
3 x 8 Incline Bench Press (85 lbs)
3 x 8 Single-Arm DB Push-Press (35 lbs)
3 x 10 Alternating DB Bench Press (30 lbs)
Superset:
3 x 10 Close-Grip Bench Press (75 lbs)
3 x 15 Hanging Leg Raise

4 PM

running warm up/down 9:20 [1] 1.05 mi (8:53 / mi) +75m 7:16 / mi
shoes: Salomon ||v|| X 4

orienteering 57:30 [3] *** 6.24 km (9:13 / km) +160m 8:10 / km
5c shoes: Salomon ||v|| X 4

Long Leg practice at Bog Meadow. Smooth except for 5, ended up going too far east and making a parallel error on the hilltops. Couldn't get last two controls because of time hack.

Tuesday Oct 24, 2017 #

4 PM

cross training 1:00:19
slept:5.0

Practice today moved to Arvin because of heavy rain.

15 min bike warm-up with maps
10 x Stairway to Heaven, focusing on explosiveness, then jogging the lap down for recovery
10 min bike cool-down with maps
8ish minutes of stretching

Monday Oct 23, 2017 #

5 AM

cross training 30:00 [3]
slept:5.0

IOCT practice. Realized I'd been doing the rope lock wrong for the past year, corrected it with the help of another awesome cadet (god bless her). I'm also getting better at the high bar!

10 AM

cross training 1:00:00 [4]

Mil Move. 5 points on rope climb, 5 points on ankles to bar, 2 points on vault

Then the lift

A. Warm-up (1set)
Thoracic Spine extension on foam roller
10x Squat to Stand
15x/leg Terminal knee extension
20 x push-up
20x band pull-apart

B. Lower Body
3 x 6 Clean High Pull from Hang (85 lbs)
3 x 8 Front Squat (125 lbs)
Superset:
3 x 10 Single-leg Romanian Deadlift (40 lb DBs)
3 x 10 Evil Wheels
Triset:
3 x 10 Bulgarian Split Squat (105 lbs)
3 x 10 Neck Flexion
3 x 10/side Neck Extension

4 PM

running 1:01:53 [3] 7.68 mi (8:03 / mi) +185m 7:30 / mi
shoes: Saucony Freedom ISO

Ike Statue --> Lee Gate --> Stony Lonesome Gate --> Highland Falls --> Ike Statue. Good pace.

cross training (CORE) 5:00 [3]

plank

Sunday Oct 22, 2017 #

hiking (rucking) 49:40 [3] 4.06 mi (12:14 / mi) +56m 11:44 / mi

Ruck run to Lee Gate and around. 37 lb ruck, not too heavy, the only thing that bothered me were my damn issued boots that don't flex nearly enough.

Note

Current weight is 116ish lbs, less than I thought I'd be.

« Earlier | Later »