Training Log Archive: reckedIn the 7 days ending Sep 18, 2016:
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Sunday Sep 18, 2016 #
10 AM
orienteering race (US Champs ) 31:46 [3] ** 3.9 km (8:09 / km)
7c
US Champs Ward Pound Ridge, NY Day 2
Orange Course
AAR:
Benefited significantly from Day 1 AAR
Sustain:
I jogged to point 1 and found it very quickly and smoothly, I utilized collecting features very well for many points. The course definitely lent itself to trail use so I ran a lot of trails.
-Very happy with my route choices
-maintained contact with the map
Improve:
-move faster in general
I Beat 10min/km Bring on the Green Course!
Orange Course
AAR:
Benefited significantly from Day 1 AAR
Sustain:
I jogged to point 1 and found it very quickly and smoothly, I utilized collecting features very well for many points. The course definitely lent itself to trail use so I ran a lot of trails.
-Very happy with my route choices
-maintained contact with the map
Improve:
-move faster in general
I Beat 10min/km Bring on the Green Course!
7 PM
Run 12:59 [4] 2.0 mi (6:29 / mi)
2 mile run right before recall because it was really nice outside
Saturday Sep 17, 2016 #
12 PM
orienteering race (US Champs ) 46:21 [3] ** 3.8 km (12:12 / km)
US Champs Day 1 Orange, West Pound Ridge, NY
Kind of sloppy run
AAR:
-Do not sprint to first point b/c I often get excited/lost and waste time.
-Use Collecting Features
-try not to handrail a swamp, not well defined boundary and hard to run
Plan to hit 10min/Km tomorrow
Kind of sloppy run
AAR:
-Do not sprint to first point b/c I often get excited/lost and waste time.
-Use Collecting Features
-try not to handrail a swamp, not well defined boundary and hard to run
Plan to hit 10min/Km tomorrow
Thursday Sep 15, 2016 #
4 PM
Outdoor team workout 1:00:00 [4]
Arvin Day turned into outdoor workout.
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
Happy 21st Birthday Will
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
Happy 21st Birthday Will
Wednesday Sep 14, 2016 #
4 PM
orienteering 1:00:00 [3] **
Harriman State Park Orienteering course, kinda rainy.
Tuesday Sep 13, 2016 #
2 PM
Arvin 1:00:00 [4]
15 minutes bike
3 min cool down
2 min PU
2 min SU
1 min PU
1 min SU
10x1min ab exercises
6x10 each arm dumbbell curls
3 min cool down
2 min PU
2 min SU
1 min PU
1 min SU
10x1min ab exercises
6x10 each arm dumbbell curls
4 PM
orienteering 1:00:00 [3] **
Harriman state park o-course
some push-ups after
some push-ups after
Monday Sep 12, 2016 #
5 PM
Run 38:22 [3] 5.0 mi (7:40 / mi)
Probably about a 5 mile run
Ike Statue up hill, past PX, left on highway, left in middle of Highland falls, run back in Thayer gate to grant hall.
Ike Statue up hill, past PX, left on highway, left in middle of Highland falls, run back in Thayer gate to grant hall.