Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nit-A-Nee

In the 7 days ending Feb 23, 2008:

activity

time

miles

Orienteering

2:23:07

7.37

(19:25)

11.87

(12:04)

170

16 /

24c

66%

Hiking

1:13:16

4.0

(18:19)

6.44

(11:23)

Running

1:02:45

6.38

(9:50)

10.27

(6:07)

Stretching

30:00

Crunches

15:00

Weights

10:00

Total

5:34:08

17.75

28.57

170

16 /

24c

66%

1:53

0:00

» now

Saturday Feb 23, 2008 #

Event: Western States + Intercollegiate Championships

Note

Tucson A-Meet: Classic Day 1

Orienteering race (Classic Day 1 Green) 1:14:07 [3] *** 5.6 km (13:14 / km) +170m 11:29 / km
spiked:9/11c shoes: New Balance 808 All Terrain

Forerunner distance: 6.62 km (11.13/km)

Orienteering warm up/down (Model) 39:00 [1] 2.03 mi (19:13 / mi)
shoes: New Balance 808 All Terrain

A few controls on the model course and jog back to the event center.

Green 1 - Splits

Friday Feb 22, 2008 #

Note

Tucson A meet : Trail-O and Model

Orienteering (Trail-O) 30:00 [1] 3.0 km (10:00 / km)
spiked:7/13c

Arthur Pack Regional Park
Time for actual walking.
I am REALLY bad at trail-o.

Tuesday Feb 19, 2008 #

Running warm up/down (SDTC) 7:52 [1] 0.8 mi (9:50 / mi)
ahr:158 max:170 shoes: Pearl Izumi Synchro Infinity

Stretching (SDTC) 10:00 [1]

Running tempo (SDTC) 22:14 [4] 2.4 mi (9:16 / mi)
ahr:181 max:192 shoes: Pearl Izumi Synchro Infinity

4x5min tempo with 30s rest
pace includes 30 seconds of walking/jogging

Running warm up/down (SDTC) 1:14 [1] 0.11 mi (11:13 / mi)
shoes: Pearl Izumi Synchro Infinity

Crunches (SDTC) 5:00 [1]

3x20

Monday Feb 18, 2008 #

Running (Top of Canyon) 31:25 [3] 3.07 mi (10:14 / mi)
ahr:170 max:189 shoes: Pearl Izumi Synchro Infinity

Stretching 5:00 [1]

Crunches (3x20) 5:00 [1]

Sunday Feb 17, 2008 #

Hiking (Active Recovery) 1:13:16 [1] 4.0 mi (18:19 / mi)
shoes: Brooks Adrenaline GTS 6 Old

Goodan Ranch and Sycamore Canyon Preserve

Stretching (12 stretches) 15:00 [1]

1. Progressive Relaxation
2. Knee to Chest
3. Chiropractor Stretch
4. Lateral Hip Stretch
5. Towel Hamstring Stretch
6. Ankle Roll
7. Plantar Fascia Stretch
8. Sitting Groin Stretch
9. High Knee Stretch
10. Standing Quad Stretch
11. Wall Lean
12. Anterior Shoulder Stretch

Weights (Body Weight) 10:00 [1]

1. Squats
2. Push-ups
3. Crunches
4. Side Leg Raises
5. Chair Press
6. Foot Press

2 sets of 10