Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hansolo

In the 7 days ending Oct 26, 2014:

	activity	#	time	miles		km		+m
	Orienteering	4	3:12:04	15.35	(12:31)	24.7	(7:47)	765	56c
	Strength & Conditioning	7	2:29:00	0.5		0.81
	Cross Training	1	50:00	12.0	(4:10)	19.31	(2:35)
	Fundamentals in Personal Fitness Class	1	30:00
	Running	2	8:45	1.25		2.01
	Total	12	7:09:49	29.1		46.83		765	56c
averages - sleep:5

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Sunday Oct 26, 2014 #

9 AM

Orienteering race 1:00:04 [4] *** 7.9 km (7:36 / km) +310m 6:21 / km
18c shoes: Salomon Men's Speedcross 3

Perhaps one of my best races at 7:34/k. Maintained high level of fluidity and focus with a few minor mistakes and sub-par route choices. As an additional comment, for this course I implemented a "double sweep" technique that John Hensley Williams suggested after reviewing Saturday's course. This involves looked for a mirror, alternative route choice for long legs. This seemed to work, as my times for the long routes were, on average, quite good. It would behoove me to do this more often--and, also, plan ahead of time to accomplish this.

C • Nice run 4

4 PM

Strength & Conditioning 5:00 [3]

-80 pushups in 2min, 1min rest, 32 pushups in 1.3min
-1min flutter kicks, assorted leg extensions

Red Day 2 - Splits

Saturday Oct 25, 2014 #

Event: HVO/WCOC A-event "Love The Lakes"

10 AM

Orienteering race 1:02:00 [3] *** 7.3 km (8:30 / km) +300m 7:03 / km
18c shoes: Salomon Men's Speedcross 3

Few goofs, but overall a clean, fast course!

4 PM

Strength & Conditioning 15:00 [3]

pushups and situps workout!

Red Day 1 - Splits

Friday Oct 24, 2014 #

9 AM

Fundamentals in Personal Fitness Class (Speed/Strength) 30:00 [3]
(rest day)

-cadence pull-ups=12
-300m shuttle run (involving back peddling for 100m)
-2min pushups (73), 1 min rest, 1.5min pushups (31)

Still very sore from squats, running, and biking in the past two days. Today is a much needed leg rest.

Thursday Oct 23, 2014 #

4 PM

Cross Training (Biking w/ Arm Chair O) 50:00 [4] 12.0 mi (4:10 / mi)

5 PM

Strength & Conditioning (Core Work) 25:00 [4]

-5min abs (partner medicine ball throws + ab response exercise)
-3min30sec plank
-2min 73pushups, rest, 2min 29pushups

Wednesday Oct 22, 2014 #

9 AM

Strength & Conditioning (Lifting) 35:00 [4]

PE215 today--strength assessment:

-52X70lb bench reps with no rest
-90X45lbs squat reps with no rest
-1X155lbs bench

4 PM

Orienteering (Score-O) 30:00 [3] *** 5.0 km (6:00 / km) +55m 5:41 / km
10c slept:5.0 shoes: Salomon Men's Speedcross 3

Score-O in the windy rain today! Legs were destroyed from the squats but I still managed to get all the points! Probably because they were mostly repeats from yesterday haha

Strength & Conditioning (Ed's Mini Sesh) 10:00 [4]

Chief Clukey led the charge for post-workout core work today. Short and sweet:

-50 crunches
-50 pushups
-1 min flutter kicks
-30 wide grip pushups

Tuesday Oct 21, 2014 #

4 PM

Running warm up/down 2:00 [3]
shoes: Salomon Men's Speedcross 3

Orienteering intervals (Leap Frog O) 40:00 [4] *** 4.5 km (8:53 / km) +100m 8:00 / km
10c shoes: Salomon Men's Speedcross 3

-1st person sprints/orienteers to control, 2nd person waits 15 seconds then sprints/orienteers after him/her
-trade off at each control

Strength & Conditioning 20:00 [4]

-30 pushups, 30 pushups, 32 Russian twists, 20 pushups (in cadence--slower than usual), 50 situps, 20 pushups, 50 crunches, 25 wide grip pushups, 50 flutter kicks w/ 6 inch hold and scissor kicks, 20 diamond pushups. hooah--shoutout to Ed Clukey for leading that.

Monday Oct 20, 2014 #

9 AM

Running intervals (400s) 6:45 [4] 1.25 mi (5:24 / mi)
shoes: Nike LunarEclipse2

5 x 400m
62, rest (2min), 77, rest (15 sec), 81, 87, rest (15 sec) 79

5 PM

Strength & Conditioning (Lifting + Core) 39:00 [4] 0.5 mi (1:17:58 / mi)
shoes: Salomon Men's Speedcross 3

-15, 10, 8, 6, 6 bench reps
-12, 8, 6 incline bench reps
-10 side and 10 straight grip pull ups, 10 chin ups
-5 min Jett's abs: 30 intervals of flutter kicks, 6 inches, 12 inches, bicycles, penguins, rowers, etc. no rest!

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