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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bridge

In the 7 days ending Sep 21, 2019:

activity # timemileskm+m
  running6 4:10:44 28.76(8:43) 46.28(5:25) 253
  cross training6 3:38:00
  orienteering1 31:27 1.99(15:49) 3.2(9:50) 6722c
  Total10 8:20:11 30.75 49.48 32022c

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Saturday Sep 21, 2019 #

5 AM

running long 1:20:20 [3] 9.01 mi (8:55 / mi) +77m 8:41 / mi
shoes: Saucony Ride

Friday Sep 20, 2019 #

5 AM

cross training 45:00 [3]

Morning agility workout with one of the O-plebes (was supposed to have more people but they didn't show... lame).
10 AM

cross training (lift) 1:00:00 [4]

A. Main lift
1. Romanian Deadlifts, 5x5, 155#
2. Front Squat, 5x5, 125#
3. Weighted Pullups, 5x3, 25# + heavy chain
4. Bench Press, 5x5, 120#

B. Auxiliary
1. Military Press, 3x8-10, 65#
2. OH Squat, 3x5-6, 45#
3. Cable crunches, 3x10, 57#
4 PM

running 32:18 [2] 3.87 mi (8:21 / mi)
shoes: Saucony Ride

Easy jog with some teammates

Thursday Sep 19, 2019 #

5 AM

cross training 45:00 [3]

First day of company morning workouts. Not starting up the APFT Improvement Program just yet, so we did a little partner WOD.

Warmup:
3 Rounds
10 Goblet Squat
10 KBS
Instep Stretch

Workout:
1. 3 RFT of
2 lap med ball run/plank hold
2. 3 RFT of
1 lap Farmers carry/Flutter kicks
3. Cashout:
Stairway to Heaven cut-downs
3 PM

running 38:08 [2] 4.47 mi (8:32 / mi) +50m 8:15 / mi
shoes: Liberty

Wednesday Sep 18, 2019 #

cross training 4:00 [5]

RPFT

Pushups: 72
Situps: 110

One of the RIs who was there was impressed, so that's reassuring
C • RPFT 2

running 35:16 [4] 4.77 mi (7:24 / mi)
shoes: Liberty

Well that sure wasn't five miles

10 chinups afterwards

Tuesday Sep 17, 2019 #

running warm up/down 3:01 [2] 0.26 mi (11:37 / mi)
shoes: Speedcross 5

orienteering 31:27 [3] *** 3.2 km (9:50 / km) +67m 8:54 / km
22c shoes: Speedcross 5

Control pick at the Ski Slope. Great training exercise, tried to focus on precise compass (which needs more work). Will try to get map up soon.

running warm up/down 14:04 [2] 1.54 mi (9:08 / mi)
shoes: Speedcross 5

Monday Sep 16, 2019 #

10 AM

cross training 1:00:00 [4]

A. Main Lift
1. Deadlift, 5x5, 190#
2. Back Squat, 5x5, 145#
3a. Chinups, 4x7, perfect form
3b. Pushups, 4x15, perfect form (chest to ground)

B. Auxiliary
1. Sled push, 3x30m, with 2x35# plates
2. Heavy Kettlebell Swings, 3x10, 53#
3. Handstand hold, 3x30s
4 PM

running 44:19 [2] 4.58 mi (9:41 / mi) +126m 8:55 / mi
shoes: Speedcross 5

Silvermine trail run. Breaking in the new shoes, very stiff and clunky on the rocks

running hills 3:18 [4] 0.26 mi (12:42 / mi)
shoes: Speedcross 5

5 x 10s hill sprints to finish it off, full walking recovery in between

cross training (core) 4:00 [4]

Sunday Sep 15, 2019 #

Note
(rest day)

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