Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Nov 16, 2014:

activity	#	time	miles		km		+m
orienteering	7	7:02:14	13.17		21.2		830	43c
cross training	6	2:57:00
biking	1	35:00	7.0	(5:00)	11.27	(3:06)
running	2	29:10	3.4	(8:35)	5.47	(5:20)
track workout	1	9:33	1.5	(6:22)	2.41	(3:57)
Total	7	11:12:57	25.07		40.35		830	43c
[1-5]	7	9:22:57

3:08

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Sunday Nov 16, 2014 #

cross training warm up/down 20:00 [3]

orienteering race 2:23:18 [4] *** 11.8 km (12:09 / km) +445m 10:13 / km
17c

Many hill. Many, many hill. Pretty much the way it went was run/hike up the slope, slide/fall down the next slope. I'm surprised nothing broke. Navigation wasn't too bad, for the most part, except for a few areas that could have gone a lot smoother (ex: 14).

orienteering (course review) 25:00 [0]

A lot at the airport

UltraLong Championships - Green - Splits

Saturday Nov 15, 2014 #

running warm up/down 15:00 [2] 1.9 mi (7:54 / mi)

Estimated distance

orienteering race 41:12 [4] *** 3.6 km (11:27 / km) +155m 9:25 / km
13c

Fun race, and mostly clean except for on the way to 11, when I should have taken a bearing. So much up and down...

cross training (stretching) 15:00 [3]

Middle - Green Y - Splits

Friday Nov 14, 2014 #

Event: QOC Long Day's Night

orienteering race 1:52:44 [3] *** 5.8 km (19:26 / km) +230m 16:13 / km
13c

First actual night-o ever. I made so many mistakes that could have been avoided through good bearings and attack points, but it was fun, and I finished.

orienteering (course review) 15:00 [0]

Night Championships - Green Y - Splits

Thursday Nov 13, 2014 #

orienteering (armchair/practice) 40:00 [0]

25 minutes of armchair, 15ish minutes of reviewing concepts with the team

cross training (stretching) 10:00 [2]

Note
(rest day)

Hamstring hurt a lot less today, even without ibuprofen. Did a lot of the prescribed back stretches, perhaps that helped. Hopefully this weekend won't screw everything up again...

Wednesday Nov 12, 2014 #

cross training (Athletics) 50:00 [3]

Warm-up, upper body workout (the soreness), abs, hip exercises

orienteering (armchair) 20:00 [0]

Note

Hamstring still hurts; trainer's hypothesis is that the muscle itself is not strained, but instead a nerve is being pinched and there are probably disc issues involved. Yay.

Tuesday Nov 11, 2014 #

cross training (chest & back) 52:00 [4]

Those divebomber pushups...

orienteering 15:00 [1]

Total time really doing something. Had team do urban-o, helped one guy with armchair.

Note
(injured)

Hamstring still not good, decided to skip out on running. Probably should not have biked so much. I've started taking magnesium, hopefully that'll help a bit.

Monday Nov 10, 2014 #

biking (commute) 35:00 [3] 7.0 mi (5:00 / mi)

cross training 30:00 [3]

Shuttle run test, core, lots of foam rolling

running warm up/down 14:10 [2] 1.5 mi (9:27 / mi)

track workout 9:33 [4] 1.5 mi (6:22 / mi)

3 x 800 in 3:10, 3:12, 3:13. Wasn't going very hard because of hamstring, and my legs felt like rubber.

orienteering (armchair) 10:00 [0]

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