Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hansolo

In the 7 days ending Feb 23, 2014:

	activity	#	time	miles	km	+m
	Orienteering	5	3:47:53	10.71	17.24	200	20c
	Running	3	2:03:31	17.54	28.23	202
	Strength & Conditioning	5	41:00
	Total	12	6:32:24	28.25	45.47	402	20c
averages - sleep:6.5

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Sunday Feb 23, 2014 #

Event: DVOA Batsto

10 AM

Orienteering race 1:48:53 [4] **** 17.24 km (6:19 / km) +200m 5:58 / km
20c slept:6.0 shoes: Nike LunarEclipse2

Ran 10.5k Blue at DVOA Batsto.

2 points caused trouble (marshes and thickets dominated the map), adding about 6.75k to my distance. Splits should be added soon. Nevertheless, overall, I was pleasantly surprised at my pace--especially since this is my first Blue course ever and first race since the fall. I was also pleased to edge out a couple fellow teammates. Nothing like friendly competition!

Solid day, solid training for sure.

11 PM

Strength & Conditioning 2:00 [3]
shoes: Nike LunarEclipse2

2 minutes of pushups at full percent.

Blue - Splits

Saturday Feb 22, 2014 #

10 AM

Orienteering (Map Run) 40:00 [3] **
slept:9.0 shoes: Nike LunarEclipse2

Ran with map and compass. Worked on maintaining speed while navigating and catching features. Beautiful weather minus the foot of snow preventing me from easily using trails (had to do some snow hiking).

Friday Feb 21, 2014 #

5 PM

Running tempo 27:00 [3] 4.25 mi (6:21 / mi) +41m 6:10 / mi
slept:6.25 shoes: Nike LunarEclipse2

Quick run in the rain.

Orienteering (Daily Arm Chair O) 6:00 [3]

6 PM

Strength & Conditioning (APFT prep) 10:00 [3]
shoes: Nike LunarEclipse2

2:30 mins of pushups until failure. Hard 100 bicycles. Additional ab exercises. Rest. 35 pushups fast. Rest. 20 pushups fast.

Thursday Feb 20, 2014 #

4 PM

Running tempo (Negative Split Hills) 44:17 [4] 6.69 mi (6:37 / mi) +161m 6:10 / mi
slept:6.5 shoes: Nike LunarEclipse2

Mostly slowish up hill for the first half. Increased tempo for the remainder of the mostly flat/downhill run, finishing with a sprint. Excellent run.

Running warm up/down (Stair Warm up) 10:00 [3]
shoes: Nike LunarEclipse2

Little warm up before practice. Did some stairs.

5 PM

Strength & Conditioning (Core Work) 16:00 [3]
shoes: Nike LunarEclipse2

30 pushups. Rest. 2.5 min of pushups until failure. Half a set of Jake's abs. Rest. Other half of Jake's abs set. 30 sit ups. 30 wider grip pushups. 30 sit ups fast.

Wednesday Feb 19, 2014 #

Strength & Conditioning (Core Work) 5:00 [3]
slept:5.1

30 Pushups. Then pushups until failure. Then held pushup position for a while.

9 PM

Orienteering (Daily Arm Chair O) 43:00 [3] ***

Had OTeam meeting instead of running today. So, I decided to get some quality map time in to prepare for B-Meet this weekend.

Tuesday Feb 18, 2014 #

Strength & Conditioning (Core Work) 8:00 [3]
shoes: Nike LunarEclipse2

30 pushups. Rest. Pushups until failure, jake's abs until failure. Rest. 30 pushups.

7 AM

Orienteering (Arm Chair O/Strategy ) 30:00 [3] ***
slept:6.0

Arm Chair O course. Viewed two pace vs. gradient articles that discussed route optimization on varied terrain.

4 PM

Running tempo 42:14 [4] 6.6 mi (6:24 / mi)
shoes: Nike LunarEclipse2

Solid run to Morgan Farms. Negative splits.

Monday Feb 17, 2014 #

Note

Took Pass from West Point to friend's house for weekend. Much needed break from West Point monotony. Hence the lack of regular training entries for Friday and Saturday--and even Monday.

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