Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 10 days ending Jul 7, 2017:

activity	#	time	miles		km		+m
orienteering	6	7:40:17	22.12		35.59		541	3 /	66c	4%
hiking	1	2:48:00	12.0	(14:00)	19.31	(8:42)
running	6	2:37:26	17.69		28.47		70
cross training	6	55:00
Total	8	14:00:43	51.81		83.38		611	3 /	66c	4%
[1-5]	8	13:40:43

3:06

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Friday Jul 7, 2017 #

orienteering 45:41 [2] *** 2.41 mi (18:57 / mi) +45m 17:55 / mi
4c shoes: Salomon Speedcross

Last terrain session before the games begin. Only hit 4 controls, but that's ok because I was going slow so I wouldn't re-roll my ankle. Learned that for the races, need to focus on careful compass and solid route planning, along with confidence.

running 26:10 [3] 3.33 mi (7:51 / mi) +30m 7:39 / mi
shoes: Saucony Freedom ISO

cross training (CORE!) 15:00 [4]

Thursday Jul 6, 2017 #

running warm up/down 7:52 [1] 0.85 mi (9:15 / mi)
shoes: Salomon Speedcross

cross training warm up/down 5:00 [3]

orienteering 1:38:59 [3] *** 5.0 mi (19:48 / mi) +90m 18:45 / mi
16c shoes: Salomon Speedcross

Relay training! Went much better than yesterday, stayed in contact with the map for the most part. Rolled my ankle pretty bad in the third loop tho, which threw me off for the rest of the course. Need to focus on staying focused and not overshooting. Also compass.

Wednesday Jul 5, 2017 #

orienteering 1:27:32 [2] *** 4.41 mi (19:51 / mi) +75m 18:51 / mi
spiked:3/5c shoes: Salomon Speedcross

Well, I screwed this up... Ended up on the opposite side of the map, somehow, and had to hitchhike back to the van. Lesson learned: make sure the map is turned the right way and you're heading the right direction. At least this makes for a good story.

orienteering 1:28:35 [2] *** 4.63 mi (19:08 / mi) +65m 18:20 / mi
19c shoes: Salomon Speedcross

This went better. Got some good terrain running in on the map of the place we're staying at. Better familiarization with the terrain.

cross training (CORE!) 10:00 [4]

Tuesday Jul 4, 2017 #

running warm up/down 4:20 [1]

orienteering 1:00:00 [2] *** 2.56 mi (23:26 / mi) +45m 22:13 / mi
8c shoes: Salomon Speedcross

Getting used to the JWOC terrain, focus on familiarization and going slow.

Monday Jul 3, 2017 #

running 55:36 [2] 6.46 mi (8:36 / mi) +40m 8:27 / mi
shoes: Saucony Freedom ISO

Easy run around the place we're staying. Went by the golf course and through the woods, then back along the lake and returned.

cross training (CORE!) 5:00 [4]

Many push-ups

Sunday Jul 2, 2017 #

running warm up/down 8:00 [1] 0.65 mi (12:19 / mi)
shoes: Salomon Speedcross

I think this is the time? It deleted off my watch...

orienteering race 59:30 [3] *** 5.0 km (11:54 / km) +221m 9:45 / km
14c

First race in Finland went well! Not fast by any standards but I was trying to take it really easy and get used to the terrain. Stuck with Caroline until control 9, when she took off on the trail. Also stayed ahead of Katie until the final control, which I messed up on because I couldn't find the dang pit. All in all, it was a fun time! I'll post the link to the map when I get better internet connection.
*also estimated time bc I forgot to stop my watch

cross training (CORE!) 5:00 [4]

Saturday Jul 1, 2017 #

Note

Traveling

Friday Jun 30, 2017 #

hiking (rucking) 2:48:00 [3] 12.0 mi (14:00 / mi)

12 mile ruck complete. It was actually really fun, I stuck with my friend Jade for the majority of it and then rucked with one of the guys for the last few miles too and talked about cross country and running and nerd things :D

Note

AIR ASSAULT COMPLETE!!! NOW ON TO FINLAND!!

Thursday Jun 29, 2017 #

Note
(rest day)

WE RAPPELLED. OUT OF HELICOPTERS. TODAY. IT WAS DOPE.
Other than that and a lot of tower rappelling, rest day today before the 12 mile ruck.

C • Air Assault! 3

Wednesday Jun 28, 2017 #

running hills 55:28 [2] 6.4 mi (8:40 / mi)
shoes: Saucony Freedom ISO

Mostly easy hilly run
Mac Short -> Buffalo Soldier -> MP Trail (summit in 12:10) -> Redoubt Four -> Prep School -> Mac Short
Halfway up MP Trail I was wondering why on earth I didn't join the powerlifting team instead, but the view at Redoubt 4 reminded me why being a runner and an orienteer is so great.

cross training 15:00 [4]

50 pull-ups, 100 push-ups, 100 Y squats, 100 bicycles

orienteering (armchair) 20:00 [0]

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