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Attackpoint - performance and training tools for orienteering athletes

Training Log: tchristopherson

In the last 7 days:

activity # timemileskm+m
  Orienteering4 2:52:48 12.53(13:47) 20.17(8:34)76c
  Running5 1:38:01 7.67(12:47) 12.34(7:57)
  Strength3 40:00
  Agility2 30:00
  Total8 5:40:49 20.2 32.5176c
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Friday Jun 23 #

8 AM

Agility 15:00 [3]

Running drills

Strength 15:00 [3]

Core core core
10 AM

Running intervals 52:48 [4] 5.96 km (8:52 / km)
shoes: Innov-8 X-talon 212

Terrain workout with Emma, Izzy, and Julia. 5x (2min, 1min, 30sec) w/ 90sec rest between each interval. We did this on the Teisko map we were on the other afternoon. I find that when running over bumpy, rocky, underbrushy ground, it's pretty difficult for me. If we were on flat, smooth ground the whole time I would have been able to keep up much more easily. I think the picking my feet up and jumping is what's hard.
Map with route! --> https://drive.google.com/open?id=0B12fLZKyBL6NaVB4...

Thursday Jun 22 #

8 AM

Agility 15:00 [3]

Jumping and drills and ladders

Strength 15:00 [3]

1 leg squats, step ups, kettle bell press, and swinging the kettle bells
10 AM

Running 4:56 [3] 0.85 km (5:48 / km)
shoes: Black Asics Gel-Excite 4

warmup

Orienteering 6:35 [3] 1.26 mi (5:13 / mi)
5c shoes: Black Asics Gel-Excite 4

First exercise focusing on reading the details and smoothing the route. Also worked on keeping the map up for all the exercises.

Orienteering 12:10 [3] 2.11 km (5:46 / km)
12c shoes: Black Asics Gel-Excite 4

Focus on looking up and reading the whole leg

Orienteering 9:10 [3] 1.68 mi (5:27 / mi)
10c shoes: Black Asics Gel-Excite 4

Focus on entry/exits

Orienteering 8:19 [3] 1.38 km (6:02 / km)
10c shoes: Black Asics Gel-Excite 4

Combining everything for the last exercise
Map: https://drive.google.com/open?id=0B12fLZKyBL6NbHJD...
Control Challenge: 298 total
4 PM

Running warm up/down 9:05 [3] 1.47 km (6:11 / km)
shoes: Black Asics Gel-Excite 4

Warm up

Orienteering 18:00 [5] 3.46 km (5:12 / km)
19c shoes: Black Asics Gel-Excite 4

Four sets of sprint intervals, hard. Splits were 4:13, 5:19, 4:20, 4:06. Map is linked (with my GPS!)
Map: https://drive.google.com/open?id=0B12fLZKyBL6NYzMw...
Control Challenge: 317 total

Running warm up/down 1:44 [2] 0.26 km (6:40 / km)
shoes: Black Asics Gel-Excite 4

Back to the van!

Wednesday Jun 21 #

8 AM

Strength 10:00 [2]

A little bit of drills and strides and core
10 AM

Running 12:00 [3] 1.58 km (7:36 / km)
shoes: Innov-8 X-talon 212

Warm up through the woods. I was shocked at how much the mossy ground sank in. It's a little bit like running on a trampoline but a little less bouncy.

Orienteering 33:36 [3] 2.8 km (12:00 / km)
10c shoes: Innov-8 X-talon 212

Three loops, working on compass and distance estimation. Between loops we stopped and looked around, measuring distance and seeing it in the terrain.
It feels like I'm going much further in the terrain than I actually am. That may be a function of the springy, mossy ground?

Orienteering 48:32 [3] 3.2 km (15:10 / km)
5c shoes: Innov-8 X-talon 212

With Julia and Katie. One of us would lead for each control, and the others would follow along without looking at the map. Afterwards we explained where we had gone for the controls we followed on. At one point we got off a ways, pretty much off the map. Hooray for relocation!
Map: http://i.imgur.com/g2uOEGjh.jpg
Control Challenge: 256 total

Running 2:08 [3] 0.39 km (5:28 / km)
shoes: Innov-8 X-talon 212

Little cool down
5 PM

Running 6:21 [3] 0.85 km (7:28 / km)
shoes: Innov-8 X-talon 212

To the start

Orienteering 36:26 [3] 2.49 km (14:38 / km)
5c shoes: Innov-8 X-talon 212

Designed our own courses from an all controls map. Didn't make it through my whole course, only 62-79. I was going slowly, but was able to read most everything. I had a successful first day in Finland! I'm happy with it.
I want to start doing ankle strength daily because I'm a little nervous for my ankles.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NY1VG...
Control Challenge: 261 total

Running 8:59 [3] 0.98 km (9:10 / km)
shoes: Innov-8 X-talon 212

Running back to the car

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