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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  orienteering4 5:00:14 16.43(18:16) 26.44(11:21) 89637c
  cross training6 2:22:00
  running5 1:55:39 13.24(8:44) 21.31(5:26) 435
  Total6 9:17:53 29.67 47.75 133137c

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Sunday Sep 17, 2017 #

running warm up/down 12:00 [1] 1.35 mi (8:53 / mi)

cross training warm up/down 10:00 [3]

orienteering race 1:16:02 [3] *** 8.72 km (8:43 / km) +255m 7:36 / km
20c shoes: Salomon Speedcross

Day 2 of Letchworth. Decent race overall, made a lot of minor mistakes here and there that really added up (calculated at least 10 minutes of mistakes), but had no major issues with navigation and knew where I was at all times. Now I know that if I run fast and navigate cleanly, with better microroute decisions, I may be able to place in F-21+

Saturday Sep 16, 2017 #

running warm up/down 9:56 [2] 1.0 mi (9:56 / mi) +10m 9:38 / mi
shoes: Salomon Speedcross

cross training warm up/down 10:00 [3]

orienteering race 1:48:56 [3] *** 10.6 km (10:17 / km) +325m 8:55 / km
17c shoes: Salomon Speedcross

Red Y. Goal today was to go slow and focus on perfect navigation, and for the most part I met this goal. Knew exactly where I was the entire time, and made only 2 or 3 time-costing mistakes (as in >1-2 min). Did not push myself at all physically, so I know that if I did, I would have placed very well.
For tomorrow I need to focus on picking up the pace while maintaining clean navigation, as well as microroute choices.

Thursday Sep 14, 2017 #

cross training (CrossFit) 40:00 [4]

Black&Gold Club.

Warm-up, then
A. Hang Cleans, working on perfecting form (tougher than expected)
5 x 2 at increasing weight
B. Partner WOD
10 min AMRAP:
10 burpees
25 lb plate hold

running warm up/down 13:01 [2] 0.88 mi (14:48 / mi) +77m 11:38 / mi
shoes: Salomon Speedcross

orienteering 54:11 [3] 3.1 km (17:29 / km) +121m 14:37 / km
shoes: Salomon Speedcross

Star Course at Putnam. Orienteered for half the time, the rest was doing calisthenics

Wednesday Sep 13, 2017 #

running warm up/down 18:44 [1] 2.05 mi (9:08 / mi) +85m 8:06 / mi
shoes: Saucony Freedom ISO

running tempo 16:20 [4] 2.2 mi (7:25 / mi) +50m 6:56 / mi
shoes: Saucony Freedom ISO

Out on Bog Meadow trails. Intent was to go at 7:07 pace, some hills and sore hamstrings made it harder than expected. I need to push myself harder, too.

cross training 12:00 [3]

Team ab circle

Tuesday Sep 12, 2017 #

orienteering 1:01:05 [2] 4.02 km (15:12 / km) +195m 12:14 / km
shoes: Salomon Speedcross

Precise compass/precise map practice at Harriman. Need to make sure controls are set correctly, at least two were off and Trey and I spent at least 25 minutes searching for them.

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

9 min cardio machine warmup in PE215.

A. Back Squat
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%

B. For Time:
800m Run (used weird self-propelled treadmill that was 10x harder than expected)
100 x WBS (14lbs)
50 x Floor Push-ups
50 x Weighted Crunches (30 lb med ball)
100 x Lunge Steps (20 lb med ball)
800m Row

Monday Sep 11, 2017 #

running 45:38 [3] 5.76 mi (7:55 / mi) +213m 7:06 / mi
shoes: Saucony Freedom ISO

Release run after section heads meeting. Ran down Flirty, to Lee Gate, up to Washington Gate, and back down.

cross training (core) 10:00 [3]

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