Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Izzy B

In the 7 days ending Apr 23, 2016:

activity	#	time	miles		km		+m
Orienteering	4	2:10:38	5.95		9.57		347
Stretching/Yoga	5	1:00:00
Strength	4	1:00:00
Rowing	2	32:00
Running	3	28:44	1.51		2.43		43
Hiking	1	26:00	1.12	(23:13)	1.8	(14:26)	92
Biking	1	3:00
Total	8	5:40:22	8.58		13.8		482

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Saturday Apr 23, 2016 #

Event: West Point National Meet

9 AM

Running warm up/down 5:27 [3] 0.45 mi (12:10 / mi) +39m 9:35 / mi

Orienteering race 39:52 [4] 4.33 km (9:12 / km) +211m 7:24 / km

Middle

2 PM

Running warm up/down 9:03 [3] 0.68 mi (13:19 / mi) +4m 13:04 / mi

Includes 3ish mins of drills and strides.

Orienteering race 23:21 [4] 3.01 km (7:45 / km) +58m 7:04 / km

Sprint

Running warm up/down 4:14 [2] 0.38 mi (11:04 / mi)

Middle - Green X - Splits

Sprint - JWOC - Splits

Friday Apr 22, 2016 #

12 PM

Hiking warm up/down 15:38 [2] 0.67 mi (23:10 / mi) +92m 16:16 / mi

To the start of the middle training.

Orienteering 37:25 [3] 2.22 km (16:49 / km) +78m 14:19 / km

Walked part of the middle training until the knee got tight.

Hiking 10:22 [2] 0.44 mi (23:18 / mi)

Back to the car.

Thursday Apr 21, 2016 #

Rowing 10:00 [3]

Stretching/Yoga 5:00 [1]

Wednesday Apr 20, 2016 #

Stretching/Yoga 5:00 [1]

PT day. Started with rolling and stretches.

Strength 10:00 [2]

Then Sean gave me some new strength exercises including squats with a band, band walking, and lunges. I'm supposed to do the lunges as part of my warm up on race days.

Running 10:00 [2]

Then he had me run on a treadmill for ten minutes to test out pain levels. I was totally fine until about 8:30, and then tightness and pain came back. He checked out my running form and wants to make changes but not before my races this weekend.

Stretching/Yoga 5:00 [1]

Ended with more rolling and stretching, then iced for 10 mins. Oh @Alex, he said I should ice after all the strength stuff I do everyday.

Biking warm up/down 3:00 [1]

I forgot to include my warmup on a bike.

Orienteering 30:00 [2]

Lynn woods. Set out a few streamers for the high schoolers, then walked around a bit. Knee hurt walking back down the hill from the tower.

Strength 5:00 [3]

Core!

Stretching/Yoga 5:00 [1]