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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 10 days ending Jul 17, 2017:

activity # timemileskm+m
  running5 3:57:44 29.23(8:08) 47.04(5:03) 251
  orienteering5 3:57:02 15.01(15:47) 24.16(9:49) 39512c
  cross training3 50:00
  Total8 8:44:46 44.24 71.2 64612c

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Monday Jul 17, 2017 #

running warm up/down 13:15 [2] 1.76 mi (7:32 / mi)
shoes: Saucony Freedom ISO

To the Y

cross training (CrossFit) 35:00 [4]

5 rounds of:
15 deadlifts (90 lbs)
20 24" box jumps
25 pull-ups with band

running warm up/down 15:00 [1] 1.79 mi (8:23 / mi)
shoes: Saucony Freedom ISO

Back home. Hotter now, probably around 100 degrees F, but dry. The big hill no longer seems very big.

Sunday Jul 16, 2017 #

Note
(rest day)

Going home!

Saturday Jul 15, 2017 #

orienteering race 44:47 [4] *** 3.43 mi (13:03 / mi) +105m 11:55 / mi
12c shoes: Salomon Speedcross

Coaches relay! Probably the best orienteering I've done the entire time I've been here, very clean and the woods were quite runnable. It felt so freeing to finally get into the woods again and just orienteer.

Friday Jul 14, 2017 #

running long 1:30:36 [3] 11.12 mi (8:09 / mi) +75m 7:59 / mi
shoes: Saucony Freedom ISO

Couldn't run in any of the Fin5 races because apparently I could help people cheat on the long (idk how but okay), so got in a nice long run instead. Not as great as going in the woods but it sufficed and was fun. Between 0445 and 0530, saw one cat and zero cars. After 0530, saw five cars, zero cats, one big doggo and a human.

Thursday Jul 13, 2017 #

orienteering 40:56 [2] 2.38 mi (17:12 / mi) +110m 15:02 / mi
shoes: Salomon Speedcross

Model long

Note
(rest day)

Ziplining!

Wednesday Jul 12, 2017 #

running warm up/down 10:30 [1] 1.15 mi (9:08 / mi)
shoes: Saucony Freedom ISO

cross training warm up/down 10:00 [2]

orienteering race 19:11 [3] 3.2 km (6:00 / km) +70m 5:24 / km
shoes: Saucony Freedom ISO

Open A Long sprint. Not great. Lots of dumb little mistakes, and just couldn't run fast. I've noticed that I tend to slow down way too much when orienteering, I guess because my subconscious is afraid to actually push hard and wants to err on the side of caution. Really need to work on pushing past that fear and learning to orienteer at speed.

running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Saucony Freedom ISO

running 31:05 [3] 4.0 mi (7:46 / mi) +45m 7:31 / mi
shoes: Saucony Freedom ISO

Run before dinner. Started out relaxed and sped up gradually. Ended up going between 6:30 and 6:55 pace for a few stretches, which actually felt quite slow. Guess the mileage and loss of bulky muscle mass is starting to pay off in terms of speed.

Tuesday Jul 11, 2017 #

running 48:17 [3] 6.04 mi (8:00 / mi) +52m 7:47 / mi
shoes: Saucony Freedom ISO

Couldn't do a course today so ran early in the morning

running 16:53 [3] 2.22 mi (7:36 / mi) +42m 7:11 / mi
shoes: Saucony Freedom ISO

Before dinner in the rain

cross training (CORE!) 5:00 [3]

Quick session

Monday Jul 10, 2017 #

running warm up/down 7:08 [1] 0.65 mi (10:59 / mi) +37m 9:20 / mi
shoes: Salomon Speedcross

orienteering race 1:16:28 [3] 4.2 mi (18:12 / mi) +60m 17:26 / mi
shoes: Salomon Speedcross

A Short open course. Not great. Opened up with an idiotic 15 minute mistake (when I was almost to the control I saw a road thru the woods that I thought wasn't supposed to be there, so ended up trying to relocate unnecessarily until I realized my error), then just ended up going very slow the remainder of the time with a few small mistakes that added up. Bleh. Main issues were not being warmed up thanks to the long line for the maps, as well as getting distracted by all the slow people blocking the way right after the start.

Sunday Jul 9, 2017 #

orienteering 40:40 [2] 2.33 mi (17:27 / mi) +50m 16:22 / mi
shoes: Salomon Speedcross

Middle model

orienteering 15:00 [1] 1.1 km (13:38 / km)

Sprint model

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