Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Quicksilver

In the 7 days ending Sep 18, 2015:

activity	#	time	miles		km		+m
Orienteering	4	2:51:09	10.72	(15:57)	17.26	(9:55)	300	82c
Cross-Country	4	1:56:24	11.48	(10:08)	18.48	(6:18)	535
Trail Run	1	1:03:36	4.6	(13:50)	7.4	(8:36)	250
Core/Strength	1	15:00
Stretching	2	10:00
Total	9	6:16:09	26.81		43.14		1085	82c

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Friday Sep 18, 2015 #

Event: BAOC: Truckee A-meet

6 PM

Orienteering race (Northstar) 28:41 [3] ** 2.98 km (9:38 / km)
14c shoes: Fila Ascente 15

An orienteering race in Northstar. I didn't do very well, making mistakes that I normally shouldn't.

Orienteering (Northstar) 17:53 [2] ** 1.3 km (13:45 / km)
7c shoes: Fila Ascente 15

Picking up controls after the sprint.

Orange Sprint - Splits

Thursday Sep 17, 2015 #

5 PM

Cross-Country warm up/down (Canyon Middle School) 8:17 [2] 1.7 km (4:52 / km)
shoes: Fila Ascente

Core/Strength (Canyon Middle School) 15:00 [3]
shoes: Fila Ascente

Cross-Country (Canyon Middle School) 12:25 [3] 1.94 km (6:24 / km)
shoes: Fila Ascente

Dynamics and exercises.

Cross-Country race (Canyon Middle School) 7:15 [5] 1.6 km (4:32 / km) +125m 3:16 / km
shoes: Fila Ascente

A steep mile race.

6 PM

Cross-Country race (Canyon Middle School) 7:59 [5] 1.6 km (4:59 / km) +125m 3:35 / km
shoes: Fila Ascente

Second mile. Tripped and fell on this one, hence the slower time.

Cross-Country race (Canyon Middle School) 7:35 [5] 1.6 km (4:44 / km) +125m 3:24 / km
shoes: Fila Ascente

Last mile.

Stretching (Canyon Middle School) 5:00 [1]
shoes: Fila Ascente

Wednesday Sep 16, 2015 #

5 PM

Cross-Country warm up/down (Lake Chabot) 7:34 [2] 0.89 km (8:30 / km)
shoes: Fila Ascente

Cross-Country hills (Lake Chabot) 11:54 [4] 1.82 km (6:32 / km) +120m 4:55 / km
shoes: Fila Ascente

A hill sprint to one of the "lower" hills in Lake Chabot. Sure didn't feel like it. :)

Cross-Country (Lake Chabot) 11:20 [4] 2.15 km (5:16 / km)
shoes: Fila Ascente

10 x 200 workout in ten minutes.

Cross-Country (Lake Chabot) 12:14 [2] 1.04 km (11:46 / km)
shoes: Fila Ascente

Dynamics. A series of stretches that on does while jogging. (ex. lunges/knee-lifts)

6 PM

Cross-Country tempo (Lake Chabot) 10:00 [4] 1.44 km (6:57 / km) +20m 6:30 / km
shoes: Fila Ascente

A quick tempo with a hill in the middle.

Cross-Country tempo (Lake Chabot) 10:00 [3] 1.42 km (7:03 / km) +20m 6:35 / km
shoes: Fila Ascente

Another tempo.

Cross-Country warm up/down (Lake Chabot) 9:51 [2] 1.28 km (7:42 / km)
shoes: Fila Ascente

Stretching 5:00 [1]
shoes: Fila Ascente

Sunday Sep 13, 2015 #

2 PM

Orienteering warm up/down (Diablo Valley College) 22:34 [2] *** 2.14 km (10:33 / km)
5c shoes: Fila Ascente

Setting out streamers for a sprint training.

Orienteering race (Diablo Valley College) 23:50 [4] **** 2.98 km (8:00 / km)
15c shoes: Fila Ascente

The first of two sprint trainings. I didn't have much trouble with the course, but it was very easy to make a mistake.

3 PM

Orienteering race (Diablo Valley College) 22:20 [4] **** 2.7 km (8:16 / km)
13c shoes: Fila Ascente

The second sprint course. This one was a lot more difficult because: 1. I was still tired from the last sprint. 2. The course designer had put in imaginary impassable walls to make things a little bit more evil. I almost crossed two of them because they were situated on the best route choices.

Orienteering warm up/down (Diablo Valley College) 14:57 [3] ** 1.36 km (11:00 / km)
5c shoes: Fila Ascente

Picking up controls after the two sprints.

4 PM

Orienteering race (Paso Nogal) 40:54 [4] ** 3.8 km (10:46 / km) +300m 7:43 / km
23c shoes: Jalas Champions

A final race for the day in a small hilly wooded park. The course was very steep and most of the navigation was trying to find the right tree, not trivial when the map isn't the best.

Saturday Sep 12, 2015 #

4 PM

Trail Run (Lake Chabot) 1:03:36 [4] 7.4 km (8:36 / km) +250m 7:21 / km
shoes: Fila Ascente

Lake Chabot long run. It was the perfect weather for a run, with clouded skies and temperatures in the 60's.

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