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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Sep 23, 2016:

activity # timemileskm+m
  orienteering6 7:27:02 17.96 28.9 7154 /60c6%
  running4 1:02:53 7.11(8:51) 11.44(5:30)
  cross training3 25:00
  Total7 8:54:55 25.07 40.34 7154 /60c6%

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Friday Sep 23, 2016 #

Event: North American Orienteering Championships 2016
 

running warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: Salomon Speedcross

orienteering race 46:07 [4] *** 3.7 km (12:28 / km) +110m 10:51 / km
16c shoes: Salomon Speedcross

Really fun race, just screwed up majorly on two legs due to shooting too far right or left of the control and ending up confused. Need to use the compass more. Also need to push myself harder physically, was not winded at all.

Middle - Green Z - Splits

Thursday Sep 22, 2016 #

orienteering 1:00:00 [2]

Musical O-Bags. Got knocked out b/c one of the controls was hidden INSIDE a cannon, which I couldn't see (con of being short), so just ended up doing a lot of core.

Wednesday Sep 21, 2016 #

orienteering 44:49 [3] *** 2.7 km (16:36 / km)
8c shoes: Salomon Speedcross

Round Pond training. Went slow so as to not break an ankle on the rocks before NAOC.

Tuesday Sep 20, 2016 #

orienteering 1:01:00 [3] *** 4.2 km (14:31 / km)
spiked:4/5c shoes: Salomon Speedcross

PM route choice training at Round Pond. Testing to see if trail running or woods running was faster. Would have completed this had the vegetation not been so gnarly and had I not gone up the wrong reentrant on the way to 2... oops.
C • Great training exercise! 1

cross training 5:00 [4]

50 burpees, 50 crunches

Monday Sep 19, 2016 #

running 38:13 [2] 4.5 mi (8:30 / mi)
shoes: PureCadence

Easy run down to the train tracks

cross training (core) 10:00 [4]

Sunday Sep 18, 2016 #

running warm up/down 9:00 [1] 1.5 km (6:00 / km)
shoes: Salomon Speedcross

orienteering 1:57:03 [3] **** 8.4 km (13:56 / km) +270m 12:00 / km
14c shoes: Salomon Speedcross

This did not go well at all... Screwed up on legs 2-3, 3-4, and 9-10, and made a bunch of little mistakes that added a ton of time. Problem w 2-3 was thinking I was further than I actually was, w 3-4 was losing map contact, which resulted in unnecessary bushwhacking and going down the wrong trail, and w 9-10 was going too far south and having to climb to extra. Was also really tired from the last few days, which probably contributed to the mess.

Sunday - Red - Splits

Saturday Sep 17, 2016 #

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

running warm up/down 6:40 [2] 1.2 km (5:33 / km)
shoes: Salomon Speedcross

Jog to start

cross training warm up/down 10:00 [3]

orienteering race 1:58:03 [3] **** 9.9 km (11:55 / km) +335m 10:12 / km
17c shoes: Salomon Speedcross

Pretty smooth race, all in all, except for a few hang-ups (ex leg 6-7). Went really slowly and carefully so as to not make any huge mistakes. Need to work on speed, quick relocation, confidence, and did I mention speed?

Saturday - Red WRE - Splits

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