Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Austin F

In the 7 days ending Feb 23, 2014:

activity	#	time	miles	km	+m
Orienteering	5	6:58:49	17.25	27.75
Running	6	2:38:54	11.6	18.67
Core	1	15:00
Total	7	9:52:43	28.85	46.42

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Sunday Feb 23, 2014 #

Orienteering 54:04 [3] 4.5 mi (12:01 / mi)

Ran a brown warm up. I tried doing exercises like contour, memory, and compass only. The compass one messed me up but I have to get better at using it.

Orienteering 43:51 [3] 5.6 mi (7:50 / mi)

This course went pretty well. I just chilled and made sure I knew where I was. I didn't want to push it because there's a track meet Tuesday. Also, we had to draw our courses from a master map while on the clock, that took about two minutes for each course.

Green - Splits

Saturday Feb 22, 2014 #

Running 3:50 [3] 0.5 mi (7:40 / mi)

Rest day
But my trainer got very tornup and worn down in Arizona so I was trying out new ones. Got the Nike Pegasus, first nike trainer. Then I bought spikes for track, Nike Rival. Today is a good day :)

Friday Feb 21, 2014 #

Running 8:09 [3] 1.0 mi (8:09 / mi)

Warm up

Running 3:45 [3] 0.5 mi (7:30 / mi)

Another part of the warm up after talking to coach and signing up for events for tuesday

Running 11:51 [3] 2.0 mi (5:55 / mi)

Tempo

Running 5:02 [3] 1.0 mi (5:02 / mi)

Workout at mile race pace
400- 74
800- 2:35
400- 71

Still feeling sore from orienteering

Running 8:02 [3] 1.0 mi (8:02 / mi)

Cooldown

Thursday Feb 20, 2014 #

Running 27:39 [3] 3.5 mi (7:54 / mi)

Everyone else had a track meet so Matt and I ran alone

Orienteering 5:20 [3] 1.0 km (5:20 / km)

The lines crossed directly over the control so I went the wrong way 3 times

Running 14:20 [3] 2.1 mi (6:49 / mi)

I finally got out of orienteering pace and back into running pace on the cool down.

Wednesday Feb 19, 2014 #

Running 13:16 [3]

Warm up

Orienteering 26:51 [3] 5.0 km (5:22 / km)

Once again I was in the bathroom when Erin told us the start was in the wrong place, so I spent 4 minutes getting in the right place. Oops

Orienteering 29:37 [3] 5.5 km (5:23 / km)

This one went smooth until 7 where the circle was drawn a little off and I had to wander around and find it.

Orienteering 18:09 [3]

Cool down control pick up

Core 15:00 [3]

Fun fun fun, John was sitting on a nearby bench and feeding me chips when Erin wasn't looking... Shhhhhhh

Tuesday Feb 18, 2014 #

Orienteering 15:36 [3]

Group line o

Orienteering 32:00 [3]

Simplification exercise, Addison drew the first one and I ended up in a thorn patch on the side of a hill about 400m from the point. The next two went smoother.

Orienteering 11:00 [3]

Control pickup from the simplification

Orienteering 19:58 [3]

Started out terribly, didn't listen to Erin's hat the start was misplaced...
So I spent like 3 minutes figuring that out and Matt and Addison passed me. Then I got them back after control 5

Orienteering 7:00 [3]

Control pick up relay thing. Michael unintentionally got me scratched by barb wire

Running 30:00 [3]

Capture the flag, it was a draw

Monday Feb 17, 2014 #

Running 3:00 [3]

Warm up

Orienteering 35:00 [3]

Line o, had to keep switching maps and was essentially on the same hill, I did not like this exercise.

Orienteering 1:15:00 [3]

Matejs route choice exercise. This helped a lot

Orienteering 45:23 [3]

Contours exercise, I was partnered with Leander and so we jogged a little but then he wanted to walk. We caught up to his brother john and he joined our group too. Then Emma was sorta disoriented so she joined the crew and not long after that we had to head back due to the time limit. Emma had missed control 2 so we went back with her to it and then ran back.

Running 30:00 [3]

About half an hour of capture the flag

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