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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Quicksilver

In the 7 days ending Sep 19, 2015:

activity # timemileskm+m
  Orienteering6 5:00:56 16.12(18:40) 25.94(11:36) 800105c
  Cross-Country4 1:56:24 11.48(10:08) 18.48(6:18) 535
  Core/Strength1 15:00
  Stretching2 10:00
  Total10 7:22:20 27.6 44.42 1335105c

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Saturday Sep 19, 2015 #

10 AM

Orienteering race (Little Truckee Summit) 1:08:38 [4] *** 5.32 km (12:54 / km) +300m 10:04 / km
13c shoes: Jalas Champions

Day 2 of the U.S. Classic Championships in Little Truckee. I didn't do any massive mistakes, even picking the correct route choice on the long leg. Still, I was drastically feeling the effects of the altitude.
3 PM

Orienteering (Little Truckee Summit) 42:36 [2] ** 2.23 km (19:06 / km) +100m 15:36 / km
5c shoes: Jalas Champions

Picking up controls after the Classic. When I came back with all the controls, I looked like the boy scout from UP (stakes stuck through Camelback, bags on arms, ect. ).

Orienteering (Little Truckee Summit) 18:33 [2] * 1.13 km (16:25 / km) +100m 11:23 / km
5c shoes: Jalas Champions

Picking up another round of controls.

Orange Classic Day 1 - Splits

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.

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