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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hansolo

In the 7 days ending Sep 17, 2016:

activity # timemileskm+m
  Orienteering4 4:24:48 20.43(12:58) 32.88(8:03) 70035c
  Strength & Conditioning3 2:00:30
  Running1 34:12 5.2(6:35) 8.37(4:05) 200
  Total8 6:59:30 25.63 41.25 90035c

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Saturday Sep 17, 2016 #

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

Orienteering race (Blue 13.2k) 2:02:47 [5] 10.15 mi (12:06 / mi) +400m 10:47 / mi
shoes: Salamon Speedcross 3 - B

Mistakes here and there getting used to the small 1:15 map size, but I redeemed myself with endurance! Pumped for tomorrow!

Saturday - Blue - Splits

Thursday Sep 15, 2016 #

Strength & Conditioning ("21st Birthday Train) 1:20:00 [4]
shoes: Salamon Speedcross 3 - B

800 m run to Trophy Point
20 count - Side straddle hop
15 count - push-ups
3 min push up plank

Jacob's Ladder (magic number - 11)
Push-ups
V-ups

Mosey over to River lookout
Decline push-ups as a team

Broke up into teams (4 members)
-100 pull ups
-200 pushups
-300 air squats

-4 min push up plank
-Step-ups on ledge

Back into teams
-Push up plank
-Each team member runs to Battle Monument from Trophy Point

Abs
-Iron Cross (1 min)
-30 leg lifts
-Oblique set ups

Team Up Again
-15 Ranger pushups
-50 push-ups (O-verachievers)

Wednesday Sep 14, 2016 #

Orienteering 42:44 [3] *** 2.58 mi (16:34 / mi)
9c shoes: Salamon Speedcross 3 - B

Tuesday Sep 13, 2016 #

4 PM

Orienteering (Woods Sprint) 32:56 [4] *** 2.18 mi (15:07 / mi) +140m 12:36 / mi
8c shoes: Salamon Speedcross 3 - B

5 PM

Strength & Conditioning (Core Work) 15:00 [4]

Killer ab and pushup workout by the one and only Will Whitaker

Monday Sep 12, 2016 #

4 PM

Running hills 34:12 [4] 5.2 mi (6:35 / mi) +200m 5:52 / mi
shoes: Salamon Speedcross 3 - B

5 PM

Strength & Conditioning (Core and Stretch) 25:30 [4]
shoes: Salamon Speedcross 3 - B

Sunday Sep 11, 2016 #

10 AM

Orienteering race (Classic (DVOA trng)) 1:06:21 [4] *** 5.52 mi (12:01 / mi) +160m 11:02 / mi
18c shoes: Salamon Speedcross 3 - B

Sustains: implementation of distance estimation/rough compass, flow (keeping steady tempo and not getting heart rate too high even though I could have), planning (looked ahead and did good job planning and innovating on the spot), and racing someone (last three points I raced Sam Jones, Justice4Harambe haha, and it boosted my times for those).

Improves: sometimes dead reckoning with distance estimation in nebulous terrain is too risky, instead go with a collecting features to leapfrog to the point (point 13 on the Blue), attackpoint (point 11 I sort of just rough compassed after having confidence and ended up clover leafing to get it; have a better plan for each point and especially use attackpoints).

This weekend reminded me of why I love this sport and also this team!
Go Army Orienteering!

Blue - Splits

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