Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Nov 21, 2016:

activity	#	time	miles		km		+m
running	5	6:09:38	43.86	(8:26)	70.59	(5:14)	830
orienteering	3	3:44:54	11.15		17.94		620	28c
cross training	4	2:15:00
Total	6	12:09:32	55.01		88.53		1450	28c
[1-5]	6	11:29:32

3:04

0:00

» now

Monday Nov 21, 2016 #

running 1:19:10 [2] 8.21 mi (9:39 / mi) +275m 8:44 / mi
shoes: PureCadence

Shake-out run, longer than anticipated. Average pace for this is so low because I spontaneously decided to run on a trail that took me up a mountain, managed to lose the trail, and had to make my way down the side of it very slowly and carefully due to all of the leaves and ice. Fun run though.

cross training 45:00 [3]

2 repetitions
• 15/10 min bike (AAR Traverse course)
• (50/40) push-ups
• (10/7) pull-ups
• (10/7) dips
• 15 kettle ball swings
• 25 hanging knees to chest

Core
• 6 ab exercises of choice (30 count)
-ended up doing extra for fun

Sunday Nov 20, 2016 #

Event: NEOC: Traverse and Mini-Traverse

orienteering race 3:04:54 [3] *** 11.15 mi (16:35 / mi) +620m 14:08 / mi
28c shoes: Salomon Speedcross

NEOC Traverse--13.5 km. Pretty fun course, smooth except for a few bobbles here and there (namely control 17... went too high and overshot, wandered around very confused for a while). First half was a lot better than the second half, bc I was running around other competitors for the most part. Second half I went a whole lot slower running alone after losing the pack at the map change when I took too long stopping for gels. Same deal as before with things to improve: keep moving when reading map, don't be afraid to push harder, make better mini-route choices.

Traverse - Splits

Saturday Nov 19, 2016 #

Note
(rest day)

Me: must... go... on training run.... for that weekly mileage!
Also me: dude just give yourself a rest day. Tomorrow's gonna be a bear.

The wiser side of me won out.

C • Woo! 1

Friday Nov 18, 2016 #

running 32:08 [2] 4.03 mi (7:58 / mi) +30m 7:48 / mi
shoes: PureCadence 5

running 40:15 [3] 5.17 mi (7:47 / mi) +133m 7:13 / mi
shoes: PureCadence 5

Two gates--Thayer Gate to Washington Gate. Nice pace, with some good hills.

cross training (core) 5:00 [4]

Fabulous Forty--40 reps each of flutter kicks, double crunches, crunches, sit-ups, Russian twists, and push-ups

orienteering (armchair) 25:00 [0]

Hardcore procrastination

Thursday Nov 17, 2016 #

running 1:17:24 [2] 9.05 mi (8:33 / mi) +196m 8:01 / mi
shoes: PureCadence

Heavy legs. Mostly ran to wake up/get motivated, so went slow and had some fun by doing things like chasing turkeys.

orienteering (armchair) 15:00 [0]

http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Wednesday Nov 16, 2016 #

running warm up/down 29:02 [2] 3.33 mi (8:43 / mi) +56m 8:17 / mi
shoes: PureCadence

running tempo 19:20 [4] 2.97 mi (6:31 / mi)
shoes: PureCadence

Tempo-ish mile repeats at the river courts. Felt pretty good, very grateful to not have to do these on a track.
6:28 (0.04 less than a mile)
6:37
6:45 (1.01 mile)

running 2:57 [1] 0.21 mi (14:03 / mi)
shoes: PureCadence

Slow walk/jog rest

cross training 15:00 [3]

Core and stretching

Tuesday Nov 15, 2016 #

running 56:22 [2] 6.89 mi (8:11 / mi) +140m 7:42 / mi
shoes: PureCadence 5

Rugby fields/track to Buffalo Soldier and Michie and back down.

At one point heard very eerie creaking coming from the water treatment plant, and was convinced the Hash Slinging Slasher was gonna jump out and stab me.

cross training (lift) 50:00 [4]

Workout 1
Bench Press 4 x 10, 95 lbs
Pull-Ups 4 x 10
Dips 4 x 10
Military Press 4 x 10 (50 lb)
Decline Plate Sit-Up 4 x 20, 25 lb plate
Hanging Leg Raise 4 x 10-15 (why do I not feel this working anything ever)

end with 2 min plank

running 33:00 [2] 4.0 mi (8:15 / mi)
shoes: PureCadence 5

Easy and smooth on the treadmill. Mile w/u @ 7 mph, next mile @ 7.5, next one @ 8, last mile c/d @ 7mph. Did some armchair-O too, good practice for reading the map while running at pace.

cross training (prehab + core) 20:00 [3]

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