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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Quicksilver

In the 7 days ending Sep 21, 2015:

activity # timemileskm+m
  Orienteering5 4:21:21 12.94(20:12) 20.82(12:33) 75060c
  Cross-Country6 2:54:52 17.0(10:17) 27.36(6:24) 535
  Core/Strength2 30:00
  Stretching3 15:00
  Total11 8:01:13 29.94 48.18 128560c

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Monday Sep 21, 2015 #

5 PM

Cross-Country tempo (Canyon Middle School) 18:31 [4] 3.22 km (5:45 / km)
shoes: Fila Ascente 15

A warm-up tempo of 8 laps around the track.

Core/Strength (Canyon Middle School) 15:00 [4]
shoes: Fila Ascente 15

Cross-Country (Canyon Middle School) 19:38 [3] 2.34 km (8:24 / km)
shoes: Fila Ascente 15

Dynamics and short sprints.
6 PM

Cross-Country tempo (Canyon Middle School) 20:19 [5] 3.32 km (6:07 / km)
shoes: Fila Ascente 15

A 20 minute threshold run.

Stretching (Canyon Middle School) 5:00 [2]
shoes: Fila Ascente 15

Sunday Sep 20, 2015 #

9 AM

Orienteering race (Little Truckee Summit) 55:30 [4] *** 5.41 km (10:16 / km) +200m 8:40 / km
10c shoes: Jalas Champions

Day 3 of the U.S. Classic Championships. Today I felt a lot better in navigation and speed, and I only made maybe 30 seconds worth of mistakes.
3 PM

Orienteering (Little Truckee Summit) 29:30 [2] ** 2.45 km (12:02 / km) +50m 10:56 / km
6c shoes: Jalas Champions DG

Picking up controls again.

Orange Classic Day 2 - Splits

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

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