Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Sep 18, 2016:

activity

time

miles

orienteering

6:03:35

11.37

18.3

605

47c

running

1:07:12

8.85

(7:36)

14.24

(4:43)

cross training

44:00

Total

7:54:47

20.22

32.54

605

47c

[1-5]

7:24:47

2:14

0:00

» now

Sunday Sep 18, 2016 #

running warm up/down 9:00 [1] 1.5 km (6:00 / km)
shoes: Salomon Speedcross

orienteering 1:57:03 [3] **** 8.4 km (13:56 / km) +270m 12:00 / km
14c shoes: Salomon Speedcross

This did not go well at all... Screwed up on legs 2-3, 3-4, and 9-10, and made a bunch of little mistakes that added a ton of time. Problem w 2-3 was thinking I was further than I actually was, w 3-4 was losing map contact, which resulted in unnecessary bushwhacking and going down the wrong trail, and w 9-10 was going too far south and having to climb to extra. Was also really tired from the last few days, which probably contributed to the mess.

Sunday - Red - Splits

Saturday Sep 17, 2016 #

Event: 2016 US Two-Day Classic Championships and Sprint Relay

running warm up/down 6:40 [2] 1.2 km (5:33 / km)
shoes: Salomon Speedcross

Jog to start

cross training warm up/down 10:00 [3]

orienteering race 1:58:03 [3] **** 9.9 km (11:55 / km) +335m 10:12 / km
17c shoes: Salomon Speedcross

Pretty smooth race, all in all, except for a few hang-ups (ex leg 6-7). Went really slowly and carefully so as to not make any huge mistakes. Need to work on speed, quick relocation, confidence, and did I mention speed?

Saturday - Red WRE - Splits

Friday Sep 16, 2016 #

cross training 4:00 [5]

APFT push-ups and sit-ups.
88 push-ups
122 sit-ups

running 12:32 [5] 2.0 mi (6:16 / mi)
shoes: PureCadence

APFT. PR'd by 13 seconds and ended up supermaxing :D

Thursday Sep 15, 2016 #

Note
(rest day)

APFT tomorrow

orienteering (Armchair) 30:00 [0]

Wednesday Sep 14, 2016 #

orienteering 54:14 [3] ***
8c

More at Harriman. Got confused around 3 where I got complacent, lost map contact, and overshot the control. Going to have to work on focus this weekend, and not getting sloppy.

cross training 5:00 [4]

100 push-ups, 100 air squats

Tuesday Sep 13, 2016 #

orienteering 44:15 [3] ***
8c

Practice at Harriman. Dead legs from yesterday, so the hills were especially fun.

cross training 10:00 [4]

ABS

Monday Sep 12, 2016 #

running 39:00 [3] 5.17 mi (7:33 / mi)
shoes: PureCadence

Up Stony Lonesome and back through Highland Falls. Nice hills.

cross training 15:00 [4]

Core! 50 wide push-ups, 50 diamond, 50 normal, then assorted abs

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