Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Apr 30, 2018:

activity

time

miles

orienteering

4:50:21

19.81

(14:39)

31.88

(9:06)

914

22c

cross training

2:10:00

running

1:53:19

12.67

(8:57)

20.39

(5:33)

330

Total

8:53:40

32.48

52.27

1244

22c

averages - sleep:6.2

1:56

0:00

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Monday Apr 30, 2018 #

4 PM

running 48:34 [2] 5.24 mi (9:16 / mi) +330m 7:45 / mi
slept:5.5 shoes: Saucony Liberty

Team didn't go out to run up a mountain today so I ran from the lowest point on post (the Hudson) straight up to the highest (top of the ski slope). Didn't stop to walk at all at any point of the 3 mile long climb, which is sweet cuz I haven't been able to do that before. Just went real slow and easy and had a good time.

5 PM

cross training (core) 10:00 [3]

Sunday Apr 29, 2018 #

running warm up/down 15:13 [1] 1.54 mi (9:53 / mi)
shoes: Salomon ||v|| X 4

orienteering race 1:25:37 [3] *** 7.68 km (11:09 / km) +280m 9:26 / km
11c slept:7.5 shoes: Salomon ||v|| X 4

Very very very much worse. Small errors abounded (took the dumb route to 1 with a ton of extra climb, 2 min parallel feature error on 3, etc), but the thing that absolutely blew my run was 6-7. Got too excited and lost track of where I was on the hillside, which could have been easily avoided by going slow and in control... ended up at 8 after 25 minutes of slowly picking my way through the woods, shot down in the wrong direction to find 7 (not on a bearing of course... I am a fool...), got 7, got 8, and perfectly executed 8-9 the way I should have approached 6-7. And the rest was uneventful except for going downhill instead of sidehilling from 10-11 (probably a 1 min mistake, bleh).
So yeah. That was hellaciously disappointing.

GreenY2JN - Splits

Saturday Apr 28, 2018 #

Event: Troll Cup and Junior National Champs

running warm up/down 10:13 [1] 1.11 mi (9:12 / mi)
shoes: Salomon ||v|| X 4

orienteering race 56:29 [3] *** 6.0 km (9:25 / km) +215m 7:59 / km
11c slept:8.0 shoes: Salomon ||v|| X 4

Not content with my performance. Didn't have time to visualize before stepping up and I couldn't get into a rhythm. Made a dumb 2 min mistake on 8 when I neglected to read my clue sheet and thought I was in the wrong place. Bleh. Coulda been better.

running warm up/down 4:43 [1] 0.5 mi (9:26 / mi)
shoes: Salomon ||v|| X 4

GreenY1JN Day 1 - Splits

Friday Apr 27, 2018 #

running 25:56 [2] 3.2 mi (8:06 / mi)
slept:4.5 (rest day) shoes: Saucony Liberty

Thursday Apr 26, 2018 #

7 AM

cross training (Crossfit) 45:00 [3]

Lift: Every 2 min for 12 min
1 squat clean + 2 hang squat clean
Start at 70% and increase to 100#

...forgot the squat part of the squat clean... whoops

METCON: 8 min AMRAP
6 burpee box jump overs
8 HSPU
10 Deadlift 125#

Score: 4 rounds

5 PM

orienteering 44:21 [2] 5.42 km (8:11 / km) +84m 7:36 / km
shoes: Salomon ||v|| X 4

Picking up controls

Wednesday Apr 25, 2018 #

4 PM

running warm up/down 8:40 [2] 1.08 mi (8:02 / mi)
shoes: Salomon Speedcross

orienteering 47:43 [3] 6.32 km (7:33 / km) +265m 6:14 / km
slept:6.0 shoes: Salomon Speedcross

Wasn't able to join the team out at Harriman because of a physics department event, so I asked Joey to design an on-post course for me instead. In sum, lots of climb, not much technicality, would have preferred a woods sesh but it worked for the circumstances provided.

Route and map: http://3drerun.worldofo.com/?id=-485417&type=i...

cross training 15:00 [3]

10-9-8-7-6...2-1
Pull-ups, assorted pushups, assorted abs. Did multiples of the number for pushups and abs.

Tuesday Apr 24, 2018 #

7 AM

cross training (Crossfit) 1:00:00 [4]
slept:5.5

Lift: 12 min EMOM
Odd: 8 bench @ 70% (95#)
Even: 4-12 T2B

METCON: 4 rds for time:
40 DUs
15 STOH @65#

12 min time cap

Cash-out with Farmers Carries, Suitcase Carries (63#)

5 PM

orienteering 56:11 [3] 6.46 km (8:42 / km) +70m 8:15 / km
shoes: Salomon ||v|| X 4

First practice led by the plebe OTTOs went pretty well. Did an O-tervals session out at Harriman, and I managed to get tripped up even though I was so familiar with the controls and the area. Biggest error was on 8, when I crept too low on the hillside and got a little off the map. Overall, a good session though, and felt great to run at speed in the woods.

Route: http://3drerun.worldofo.com/index.php?id=-485138&a...

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