Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nlewiswalls

In the 7 days ending Sep 19, 2009:

activity

time

miles

Running

4:57:31

39.52

(7:32)

63.6

(4:41)

Competition O-Course

1:07:52

5.1

(13:19)

8.2

(8:17)

Practice O-Course

26:43

1.55

(17:12)

2.5

(10:41)

Weightlifting

17:00

Total

6:49:06

46.17

74.3

averages - sleep:13.4 weight:175lbs

1:24

0:00

» now

Saturday Sep 19, 2009 #

Competition O-Course race 18:02 [5] *** 2.6 km (6:56 / km)
slept:6.5 weight:175lbs (injured) shoes: New Balance 840 (2nd Pair)

M-21+ Blue Sprint at the ROC A-Meet...my Garmin registered about 2.06 miles run

Competition O-Course race 49:50 [4] *** 5.6 km (8:54 / km)
slept:6.5 weight:175lbs (injured) shoes: New Balance 840 (2nd Pair)

M-21+ Blue Middle Course at the ROC A-Meet...my Garmin registered about 4.32 miles run

Sprint: M/F21 - Splits

Middle: Blue - Splits

Thursday Sep 17, 2009 #

Running 25:26 [2] 3.35 mi (7:36 / mi)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Launch

Recovery run...very painful -- hills were a bad idea yesterday.

Weightlifting 17:00 [4]
slept:6.5 weight:175lbs (injured)

Only had a little bit of time, so did 6 supersets of bench and pull-ups

Wednesday Sep 16, 2009 #

Running warm up/down 19:20 [2] 2.67 mi (7:14 / mi)
slept:5.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Running to and from the hospital for podiatry sick call...actually had some good advice up there...the run was pretty low intensity -- I was just trying no to sweat (I failed)

C • running to the hospital 3

Running warm up/down 9:43 [2] 1.34 mi (7:15 / mi)
slept:5.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Warm up for the hill workout to follow

Running hills 55:17 [4] 5.13 mi (10:47 / mi)
slept:5.0 weight:175lbs (injured) shoes: Saucony Grid Launch

6 x ODIA hill repeats with 20 air squats between each one (held anywhere from 1:50 to 2:10 per up)

8 x Partnered Flirty to Trophy Hill sprints (the rest time was the time it took for your partner to do it -- generally held around a minute per up)

Tuesday Sep 15, 2009 #

Practice O-Course 26:43 [2] ** 2.5 km (10:41 / km)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Training exercise near the Jewish Chapel...basically had a partner -- he'd go out and set a point, then I'd go out, find it, and reset it somewhere else, and so on...we started late -- I was the odd man out, so I picked him up as he came to practice about 25-30 minutes late, so we only got through 3 and a half iterations...most folks on the team got through about 6 or so...I called the distance 2.5 km because my Garmin registered almost 2 miles running distance, so I think 2.5 km is a good estimate.

Running 47:26 [3] 6.55 mi (7:15 / mi)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Running with MAJ Didier after the woods stuff...started pretty slow and picked up quite a bit on the second half

Monday Sep 14, 2009 #

Running warm up/down 7:25 [2] 1.05 mi (7:04 / mi)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Warm-up prior to heading down to the APFT

Running race 11:50 [5] 2.0 mi (5:55 / mi)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

APFT 2 Mile Run...interesting after running 11+ miles yesterday...my scores:

PU: 85
SU: 89
2MR: 11:50

Total Score: 350

Not my best APFT, but I'll take it just the same for the (lack of any) kind of prep I put into it.

Running 41:34 [4] 6.01 mi (6:55 / mi)
slept:6.5 weight:175lbs (injured) shoes: Saucony Grid Propel + NxGen 3

Run after the APFT

Sunday Sep 13, 2009 #

Running long 1:19:30 [3] 11.42 mi (6:58 / mi)
slept:7.0 weight:175lbs (injured) shoes: Saucony Grid Launch

Got a new pair of shoes that were more like my old ones in the hope that my foot wouldn't hurt...this was wrong, my left foot again was in pain...was able to fit this run in since my flight back to West Point was cancelled/delayed

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