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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BorisGr

In the 7 days ending Mar 23, 2019:

activity # timemileskm+m
  Orienteering3 2:59:57 7.71 12.4 600
  Cross-Training3 2:18:00
  PT4 1:40:00
  Running2 40:00
  Total7 7:37:57 7.71 12.4 600

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Saturday Mar 23, 2019 #

Running 25:00 [2]

Warmup, including running from the finish up to the lodge, and then on to the start.

Orienteering race 1:22:05 [3] 7.6 km (10:48 / km) +600m 7:45 / km

OCIN Flying Pig / US Masters Champs 2018 Day 1 - Red M35

I dropped down to red for the weekend after injuring my hamstring last week, and was glad that I did. Still, it probably would have been wiser to rest entirely, even though I enjoyed the orienteering and the terrain. It was very steep, which made for slow going, and my hamstring tightened up very early on. I navigated fairly well, though, and saw Wyatt (-4 minutes) leaving 7 as I was coming in. I worked hard to catch up over the next few legs, and then ran with him until taking a better route to 17 and pulling away.

The navigation was mostly clean, except for losing 2 minutes or so in the Bermuda Triangle of crossing and disappearing contour lines around number 13 - apparently a last-minute map printing error.

My hamstring got worse heading to 16, and I was mostly trotting the rest of the way - far from race pace.

Friday Mar 22, 2019 #

Running 15:00 [2]


Orienteering 37:52 [4] 4.8 km (7:53 / km)

Flying Pig Middle Distance, Blue course

A fun course by Mike Minium one of those areas that are more fun to race through than train in. A lot of green, which added to the challenge, both physically and technically. I enjoyed it and ran fairly well, though feeling like I had no power in my legs. My hamstring held up for most of the race, but tightened up over the last few legs. Good result - finished 3rd behind Greg and Will, but ahead of all the hot-shot juniors.

Fun to have Inara and my parents cheering on the run-in!

Thursday Mar 21, 2019 #

Cross-Training 45:00 intensity: (40:00 @1) + (5:00 @4)

Elliptical. Added some one-minute pickups to see how the hamstring responds ahead of the Flying Pig weekend.

PT 10:00 [1]

Hamstring exercises, plus side planks and some abs.

Wednesday Mar 20, 2019 #

Cross-Training 48:00 [1]

Elliptical. I picked up a nasty cold over the weekend, so not working super-hard this week in hopes of recovering by the Flying Pig.

PT 15:00 [1]

Hamstring exercises.

Tuesday Mar 19, 2019 #

PT 1:00:00 [1]

Back to Robert for more PT of the hamstring. It has progressed well since last week, so that's a good sign. Adding the following to the strength routine:

1) add resistance to the prone leg lower via a theraband. You can use the right leg to assist the curling up movement. The emphasis should be on the slow and smooth lowering. 2 sets 10-12 reps

2) I would alternate the variation above with the bench bridge using both legs. Do 2 sets of 10-12 reps using 3 positions such that you are progressively getting into a more extended( knee straighter) position.

3) after this weekend's event, I would then add the single leg deadlift to the routine.

Monday Mar 18, 2019 #

Cross-Training 45:00 [1]

Elliptical, easy.

PT 15:00 [1]

Hamstring exercises. Added some bridge walkouts. Also did side planks and some ab exercises.

Sunday Mar 17, 2019 #

Orienteering 1:00:00 [2]

Sunday's first training was a control picking course. I went out into the woods, and followed each of the girls in my group for a few legs. It was fun to watch them orienteer and see everyone's strengths and things they needed to work on. We debriefed afterwards.

The final session was a one-person relay. I didn't run and stayed at the start/finish cheering. We had about 45 people start the relay, which is pretty good for the final training of the tough weekend. It was fun to spectate and cheer, and to witness some great head-to-head racing, highlighted by a spring to the finish for family bragging rights between Peggy and Nadim.

The cleanup and control pickup went smoothly, and we were all packed up and out the door by 3:30pm. Thanks to everyone who pitched in, in big ways and small. From my perspective, I think the camp went as smoothly as it could, and I got the impression that most participants got a lot out of the training.

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