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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeN

In the 7 days ending Apr 19, 2008:

activity # timemileskm+m
  Orienteering4 4:55:34 16.62(17:47) 26.75(11:03) 770
  Weight Lifting2 1:50:00
  Running1 42:00 4.54(9:16) 7.3(5:45)
  Recovery Run1 20:00
  Total6 7:47:34 21.16 34.05 770

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Saturday Apr 19, 2008 #

Orienteering race (Middle Distance) 41:30 [4] 4.5 km (9:13 / km) +150m 7:54 / km
shoes: Jalas

Clean race, mostly. One hiccup at point 8, and I went really slow up those several vertical pieces of land masses that I would hardly consider a hill.

Orienteering race (Sprint) 14:34 [4] 2.3 km (6:20 / km)

I didn't really think I could run a sprint as fast as I did. Completely clean race. I believe that I had well planned route choices, I read ahead, and I kept a fast pace. I just need to remember what that race was like so I can emulate it next time.

Thursday Apr 17, 2008 #

Running 42:00 [3] 7.3 km (5:45 / km)

Okay pace around Camp Shea area. 7k ish run, some up n downhill. nothing too bad, didnt have the exact time, nor the exact distance, but its close enough. My ankles have been aching today, along with the right side of my hip. Feels like an old person's chronic pains. Definitely a no-go, but we'll see what happens this weekend and I'll go from there.

Wednesday Apr 16, 2008 #

Orienteering 51:00 [3] 3.8 km (13:25 / km)

Not really sure how long my time was, seeing as though my garmin died out at point 8. Nice course, not too bad, I walked/jogged it. No compasss on this course, all terrain association.

Weight Lifting 45:00 [3]

Weight Lifting after the course... tooo lazy to go through and list everything....
Chest, Biceps, Tricpes, Shoulders, Deltoids, Abs

Tuesday Apr 15, 2008 #

Orienteering 51:20 [3] 3.1 km (16:34 / km) +120m 13:52 / km

Ran the middle distance brown course for WP A Meet. Okay, so I didn't RUN it, but I more like trotted and walked it. Went withoutmy compass, and tried to not look at the map very much at all. Just some little things to get myself mentally ready for the relay champs this weekend.

Monday Apr 14, 2008 #

Recovery Run (PE150 Cardio Lab) 20:00 [4]

about 20 minutes of nasty. Had to run at a 7 mph pace with an incline of +2 every one minute. I decided to go to 7 minutes, where the incline of the treadmill was 12 (after 10 it only goes up 1 a minute). Definitely a smoker, but I could've gone longer. Then I ran a small interval run, 400, 800, 400, with incline of 2. Set it to 10 mph (6:00 min /mile pace). Not too bad.

Weight Lifting 1:05:00 [4]

Felt okay, still a little stiff from yesterday though. The low down...

Bench Press- 135 lbs x8 reps
155 lbs x 6 reps
165 lbs 2 x 5 reps
135 lbs x 8 reps

Bicep Curls- 50 lbs, 3 x 9 reps

Tricep Pulldown- 50 lbs, 3 x 10 reps

3 set shoulder raises- 10 lbs dumbells, 3 x 10 reps

Barbell Squat- 155 lbs, 2 x 8 reps
135 lbs 1 x 10 reps

Ab Work-- 60 lb situps, 3 x 10 reps
crunches x 30
obliques x 25 each
leg raises x 30

Sunday Apr 13, 2008 #

Orienteering long 2:17:10 [3] 13.05 km (10:31 / km) +500m 8:49 / km
shoes: Jalas

Long Billy Goat race today. It was long, but fun. Since following was....allowed, I uh... followed... MAJ Campbell. Only for 13 points though... Anyways, I did the rest of the navigation on my own. A little tired from helping out boyscouts yesterday, and didn't get to go to sleep until 1:50 because an Interior Guard Shift, but overall I was feeling alright.

Found out that I like the Banana Flavored honey Gu things. I should invest in some of them.

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