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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CrunchieMunchie

In the 7 days ending Oct 4, 2014:

activity # timemileskm+ft
  Orienteering5 3:44:17 13.69(16:23) 22.04(10:11) 544547 /61c77%
  Running5 2:20:02 10.88(12:52) 17.51(8:00) 2022
  Core2 20:00
  Total12 6:24:19 24.58 39.55 746747 /61c77%
averages - sleep:6

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Saturday Oct 4, 2014 #

11 AM

Orienteering race (Orange Long) 1:29:09 [3] **** 4.99 mi (17:52 / mi) +2543ft 12:03 / mi
spiked:9/11c slept:8.0

30+ minute split on the 1st point. Led to an awful start and an awful race. Completely fell apart after that. It was so incredibly frustrating. Looking back on it I should have done way better, but you learn from your mistakes.
2 PM

Running warm up/down (Warm down) 1:20:00 [2] 2.98 mi (26:51 / mi) +1011ft 20:19 / mi

Went and checked out the Lower Falls at Letchworth with Mike Bruce and Will Whitaker. Amazing experience and a great warm down.

Long Orange - Splits

Friday Oct 3, 2014 #

Event: 2014 US Nationals
 
2 PM

Running warm up/down (Warm up) 8:02 [2] 1.15 mi (6:59 / mi) +145ft 6:14 / mi
slept:10.0

Warm up before the Orange Sprint
3 PM

Orienteering race (Orange Sprint) 17:58 [4] *** 2.23 mi (8:03 / mi) +445ft 6:47 / mi
spiked:13/15c

Finished 3rd. Solid race but messed up big time on 2 points. Just got sloppy toward the end. I have to stay focused and pay attention to my map.
4 PM

Running warm up/down 8:30 [2] 1.05 mi (8:06 / mi) +134ft 7:13 / mi

Warm down with Will Whitaker and Trey Grindley.

Sprint Orange - Splits

Thursday Oct 2, 2014 #

9 PM

Running 13:30 [5] 2.2 mi (6:08 / mi) +432ft 5:10 / mi
slept:3.0

Pushed the pace. Time to prove myself this weekend.

Wednesday Oct 1, 2014 #

5 PM

Orienteering (Sprint) 29:24 [4] *** 2.43 mi (12:06 / mi) +931ft 8:53 / mi
spiked:8/10c slept:6.0

Sprint Course. Felt amazing. Screwed up on two points but other than that it was a solid O. Just need to work on conditioning for it to be even better.

Tuesday Sep 30, 2014 #

5 PM

Orienteering (Island-O) 48:10 [3] ***** 2.18 mi (22:06 / mi) +1126ft 14:50 / mi
spiked:7/12c slept:5.0

Island-O. Crazy hard. Precise compass was really hard to use due to thick vegetation. Islands were really tiny and distance estimation was hard to gage in the area we were in. It was a tough practice and I hope it sets me up well for Nationals this weekend.
6 PM

Core 10:00 [2]

Abs on Abs on Abs. Flutter kicks, crunches, more crunches, and leg switches.

Monday Sep 29, 2014 #

5 PM

Orienteering (Window-0) 39:36 [2] *** 3.0 km (13:12 / km) +400ft 10:58 / km
spiked:10/13c slept:6.0 (injured)

Window-O. Wasn't too difficult. Tomorrow should be a harder Window-O and should reflect whether I've got this type of training down.
6 PM

Core 10:00 [1]
(injured)

Planks, more planks, more planks, crunches, decline push-ups, and some type of leg thing.

Sunday Sep 28, 2014 #

9 AM

Running (Tunnels to Towers) 30:00 [2] 3.5 mi (8:34 / mi) +300ft 7:56 / mi
slept:4.0

Tunnels to Towers 5K in NYC! Super easy run, but super fun event. It was a fantastic experience.

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