Training Log Archive: Danish DynamiteIn the 30 days ending Apr 30, 2017:
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Sunday Apr 30, 2017 #
Strength 50:00 [2]
Saturday Apr 29, 2017 #
running 1:15:00 [3]
Strength 10:00 [2]
Thursday Apr 27, 2017 #
Strength 35:00 [2]
Wednesday Apr 26, 2017 #
orienteering - General race (School's Challenge) 25:17 [3]
Overall pretty satisfied with my race. So far this year in my races I felt I have dealt with the pressure of races pretty well so far. I was clean technically (granted it wasn't that technical), just my legs were sore, plus a few times I did a poor job picking a route through thick vegetation. The only real mistakes were when crossing the bridge instead of going to 3 I ended up hitting 10, 11, and then I started the long(er) leg, eventually realizing I was doing the wrong controls. Still well earned victory for Hadron. Looking forward to JWOC and seeing how I will do this year if I can deal with the pressure and actually stay focused.
orienteering - General intervals 40:00 [4]
Not sure how long so I'll just put 40 minutes. Fun O-terval exercise by Meghan with the other ARXers. 4 different forkings; A, B, C, and D (I believe), A being the longest and D the shortest. First one to the next start taking the longest forkings for the next interval and so on.
running warm up/down 15:00 [1]
For both
Strength 5:00 [2]
Tuesday Apr 25, 2017 #
running warm up/down 20:00 [1]
Warm up and cool down
running intervals 26:00 [4]
5 loops (or back and forth) on the end of ravine road at mcmaster, where you run up the hill on one side, back down and up the other. Legs were fairly sore but important to start doing intervals again
Monday Apr 24, 2017 #
map reading 30:00 [0]
Strength 45:00 [2]
Sunday Apr 23, 2017 #
running warm up/down 15:00 [1]
orienteering - General 1:30:29 [3]
Other then the finish, this race didn't go particular well. I found I just wasn't focused at all, twice confusing which leg I was on, and even down to the simple things like folding my map I noticed I was getting lazy on. Walking around New York City the day before probably didn't help matters, but on the bright side considering my mind wasn't there not too bad of a result, especially by last years standards.
Saturday Apr 22, 2017 #
Event: West Point National Meet
running warm up/down 15:00 [1]
orienteering - General 1:23:17 [3]
Race went fairly well. The only real mistakes, other then losing 4 minutes on a sub minute control because I read the wrong control number, were in the final segment of the leg attacking the leg. In general, just not slowing down or having a precise enough plan to attack the control.
Thursday Apr 20, 2017 #
Strength 30:00 [1]
Wednesday Apr 19, 2017 #
running warm up/down 7:00 [1]
running 45:00 [3]
At ARX we did: 4 intervals of a forest loop, then a burpee challenge with ever increasing numbers of burpees in a minute (starting at 2 and adding 2 each time, ran out of time on 16), then some 4 sets of tabatas with 20 seconds running, 10 second rest, 20 seconds lunges, 10 second rest, and then this was capped off with 4 each partner doing 4 loops of a loop while the other planks.
Tuesday Apr 18, 2017 #
Strength 15:00 [2]
Monday Apr 17, 2017 #
running 20:00 [1]
Running to Morgan Firestone and back, plus some stretching before I went orienteering.
orienteering - General 1:13:48 [3] 8.9 km (8:18 / km)
No school so I decided I would run the m20/course 9 from nationals. Legs were sore and lacked some intensity while running, a few times on the longer legs I would remind myself to pick up the intensity, but it would slowly diminish again. Also with no flags, it did force me to unfold my map to check control descriptions and to slow down going into the control (and occasionally double check the location). My goals had been to check control descriptions, pay attention to the actual feature the control is on, and pick a feature to help me exit the control so that worked well with no flags. That being said I did lose focus a few times, but then it is hard to remain focused when running a long course in a non-competitive atmosphere.
Sunday Apr 16, 2017 #
Strength 50:00 [2]
Decided since I wasn't going to the gym, I should at least make sure I did some arm stuff. Between leg exercises I would do 25 push ups ... I'm afraid my arms can't handle too much so had to drop that down to 20 after 5 of them for the last 2
Saturday Apr 15, 2017 #
orienteering - General 2:30:00 [3]
Checked the controls for the half raid, so I decided might as well run in the proper order. I'm afraid I cut it short and only did 3 of the more interesting controls in the matrix (on the new map), but then again I didn't have two others. Wasn't completely focused, with the orienteering sections dispersed in amongst the trail running sections and a lack of intensity to keep me in a focused state. Was a fun course though.
Thursday Apr 13, 2017 #
Strength 30:00 [2]
orienteering - General 31:00 [3]
X-league race. Meghan made a course out of the score-o for me to do.
orienteering - General 15:00 [1]
Picking up some flags
Wednesday Apr 12, 2017 #
Strength 5:00 [2]
running warm up/down 5:00 [1]
running 45:00 [3]
Dice game, with even numbers being controls and odd strength exercises.
Tuesday Apr 11, 2017 #
Strength 20:00 [2]
Monday Apr 10, 2017 #
Strength 10:00 [2]
Sunday Apr 9, 2017 #
running warm up/down 40:00 [1]
orienteering - General race 17:12 [4]
Urban sprint. I ran it at a good pace considering the amount of speed workouts I've done in the last half year. It went pretty well, the thing I probably need to improve the most on is using those manual punches because I took far too long struggling to use one them when my SI wasn't working at a control. I was having a hard time seeing a few of the walls and overhangs on the map (the light grey)
orienteering - General race 16:17 [4]
Park sprint. Race went well, my legs were tired but only a two route choice mistakes. Running to control 8, I ran along the grass/park and then cut through the green (where I lost all the time) instead of running on the trail on the other side. I also have to make sure I plan my exits from a control consistently because I was sloppy a few times. Then to 15 I didn't see the small bridge and ran the longer way around the lake/pond. Ended up costing me 25 seconds or so. Overall I'm happy with my races this weekend.
Saturday Apr 8, 2017 #
orienteering - General race 1:35:00 [4]
My race went good, I started off slower since I had no idea how tiring these 11k and 790m of climb would be. My main goal had been to look more at what is in the circle and control description. This I did for most controls, however there is still lots of room for improvement on some controls, so just do a better job visualizing or try to find even a subtle attackpoint so I'm not just running down a spur waiting to hit a pit. Also a note to self, incorporate eating gels into walking up a hill or something less time consuming then standing around for a minute. Another thing I noticed is I must me more aggressive running through thick vegetation.
running 15:00 [1]
Running around the warm-up map and then stretching
Friday Apr 7, 2017 #
Event: OCIN Flying Pig XXI
running 15:00 [1]
orienteering - General 46:00 [4]
Decent race, had a couple of good legs later on in the race but was sloppy on a good number of them. The main problem was rushing outing of controls with poor bearings or not a good enough exit feature and sometimes not noting the feature the control was on.
Tuesday Apr 4, 2017 #
map reading 15:00 [0]
Jumped on the bandwagon and decided I'd look at Jan's maps ...Only the forest though
Strength 25:00 [1]
Sunday Apr 2, 2017 #
Strength 55:00 [3]
Gym with Anvil. The main workout being 30 minutes, where one partner would do 100m of side shuffle, running backwards, then forwards. At the same time, the other partner would be rowing or in our case on the assault bike until it was their turn to run. Ended with 18.2 km
cycling 35:00 [1]
Biking back home, far from a convenient route home, but luckily made it
Saturday Apr 1, 2017 #
running 1:45:00 [3]
Strength 15:00 [2]