Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 7 days ending Sep 6, 2019:

activity	#	time	miles		km		+m
orienteering	5	4:43:29	16.09	(17:37)	25.89	(10:57)	606	23c
hiking	1	3:29:00	6.5	(32:09)	10.46	(19:59)	400
running	5	1:17:23	8.82	(8:46)	14.19	(5:27)	205
cross training	1	1:00:00
Total	8	10:29:52	31.41		50.55		1211	23c

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Friday Sep 6, 2019 #

Event: BAOC: U.S. Nationals

11 AM

orienteering warm up/down 43:01 [3] 3.28 km (13:07 / km) +100m 11:23 / km
shoes: Salomon ||v|| X 4

Model course

4 PM

running warm up/down 7:53 [2] 0.84 mi (9:23 / mi)
shoes: Salomon ||v|| X 4

orienteering 1:05:09 [4] *** 5.94 km (10:58 / km) +230m 9:11 / km
15c shoes: Salomon ||v|| X 4

13 minute error on 4 because I got excited and wasn't careful enough on my approach from my attackpoint, and then relocated poorly about five times. Other than that this was a technically decent race.

Red X Middle - Splits

Thursday Sep 5, 2019 #

5 AM

running 28:08 [2] 3.13 mi (8:59 / mi)
shoes: Saucony Ride

Easy Lee gate

Wednesday Sep 4, 2019 #

9 AM

cross training 1:00:00 [4]

Main lift:
1. Deadlift, 4x5-6, 175#
2. Back Squat, 4x5-6, 145#
3. DB 1-arm Rows, 4x6, 60#
4. Single arm DB Chest Press, 4x6, 40#

Auxiliary:
1. S2OH, 3x10, 65#
2. Suitcase carries, 3x30m, 55#
4. Heavy KBS, 3x10, 53#

4 PM

running warm up/down 5:32 [2] 0.58 mi (9:33 / mi) +35m 8:02 / mi
shoes: Salomon ||v|| X 4

orienteering 1:05:12 [2] ** 5.7 km (11:26 / km) +84m 10:39 / km
8c shoes: Salomon ||v|| X 4

Attackpoint/Catching feature course at Bog Meadow with one of the plebes. Hard yellow/easy orange difficulty.

Tuesday Sep 3, 2019 #

running warm up/down 5:50 [2] 0.62 mi (9:24 / mi) +35m 8:00 / mi
shoes: Liberty

running race 23:47 [4] 3.1 mi (7:40 / mi) +85m 7:04 / mi
shoes: Liberty

5k Time Trial during practice at Bog Meadow. Bit of a tough course, rolling hills and lots of rocks, everyone ran about 1-2 min slower than they usually can go.

orienteering 43:19 [1] 3.81 km (11:22 / km) +42m 10:47 / km
shoes: Liberty

Shadow course after the 5k

Monday Sep 2, 2019 #

Note
(rest day)

Sunday Sep 1, 2019 #

running warm up/down 6:13 [1] 0.55 mi (11:18 / mi) +50m 8:49 / mi
shoes: Salomon ||v|| X 4

orienteering 1:06:48 [3] 7.16 km (9:20 / km) +150m 8:27 / km
shoes: Salomon ||v|| X 4

Quick evening session at Prospect Hill to get back on a map. Felt confident physically in the woods, but started to hesitate a lot and go much slower after around 30 min, especially when the sun started to set and it got darker.

Saturday Aug 31, 2019 #

hiking 3:29:00 [2] 6.5 mi (32:09 / mi) +400m 27:00 / mi
shoes: Salomon ||v|| X 4

Did a nice hike at the Blue Hills with Lupe. Time does not include the ten minutes or so we spent staring in morbid fascination at a garter snake eating a live toad.

C • Woah 3

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