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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sixela

In the 7 days ending Nov 16:

activity # timemileskm+m
  Running6 2:56:46 15.99(11:03) 25.73(6:52) 278
  Orienteering3 1:58:57 6.88(17:17) 11.08(10:44) 407
  Rock climbing1 1:30:00
  Weight Training3 1:30:00
  Commute Biking 4 1:22:18 14.45(5:42) 23.26(3:32) 317
  Biking1 35:43 5.65(6:19) 9.1(3:55) 97
  Core exercises1 20:00
  Total18 10:13:44 42.98 69.17 1099

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Saturday Nov 16 #

10 AM

Running warm up/down (to Meadowbrook Park) 14:03 [2] 2.01 km (6:59 / km) +22m 6:38 / km

Orienteering (mental focus - try #1) 4:30 [3] ** 0.25 km (18:00 / km)

II dragged my mom out of the house to do a map reading exercise with me. We went to meadowbrook park and used some string to make a wenn diagram on the ground, and with a map of a line connecting dots with straght lines and turning either left, right, or staying stragin (I have no idea how to explain this sorry) it shows hwere you should turn at each intersection on thevenn diagran (as you run around it). It's a lot about map contact, and even though my mom and I were checking each other, we probably weren't 100% correct.
On this first attempt it was quite rough for me to keep track of where I was, and I was going pretty slow.

Orienteering (mental focus - try #2) 3:12 [2] ** 0.25 km (12:48 / km)

So this on e went a bit better. We used the same map, but went the opposite way But still, it really helped to already be focused into the map and actually make a strategy for not losing contact with the map. Plus, my time decreased significantly.

Running tempo (Rock Creek Park) 28:00 [3] 4.0 km (7:00 / km) +55m 6:33 / km

Friday Nov 15 #

7 AM

Commute Biking (to school) 22:55 [3] 6.0 km (3:49 / km) +85m 3:34 / km
ahr:144 max:178

9 AM

Running (on track) 17:12 [3] 2.5 km (6:53 / km)
ahr:152 max:164

For weight training we went down to the turf, and so I decided to jog around on the track a bit. It was nice, I was running with peter and we were talking a ton, so eventually we just slowed down to a walk cuz we had to breathe somehow.
2 PM

Running warm up/down (to Capital Crescent trail) 9:41 [3] 1.25 km (7:45 / km) +4m 7:37 / km

3 PM

Running tempo (Capital Crescent Trail) 17:58 [4] 3.52 km (5:06 / km) +20m 4:58 / km
ahr:171 max:190

Running warm up/down 14:33 [2] 2.1 km (6:56 / km) +19m 6:38 / km

4 PM

Commute Biking (from school) 19:15 [3] 5.51 km (3:30 / km) +60m 3:19 / km

Thursday Nov 14 #

7 AM

Commute Biking (to school) 22:19 [2] 6.0 km (3:43 / km) +95m 3:27 / km

it's nice to bike again
9 AM

Weight Training (deadlift) 25:00 [3]

12 sets of:
10x 65lb deadlift
10x 10lb (per arm) bicep curl and press

5 sets of 10x 45lb (per arm) lateral pull
11 AM

Biking (Rock Creek Trail) 35:43 [3] 9.1 km (3:55 / km) +97m 3:44 / km
ahr:136 max:165

I just felt like going for a bike ride I guess. I think I just missed biking
2 PM

Commute Biking (from school) 17:49 [3] 5.75 km (3:06 / km) +77m 2:54 / km
ahr:133 max:154

Wednesday Nov 13 #


So no biking today, again. I keep on oversleeping, and I don't get it, because I'm not going to sleep any later than usual, actually I went to sleep earlier than usual last night.
7 AM

Weight Training (Bench Press) 25:00 [3]

3 set of 7x 65lb bench press
3 set of 8x 65lb bench press
3 set of 9x 65lb bench press
3 set of 10x 65lb bench press

2 sets of 10x 25lb tricep pull overs
5 PM

Running (Patapsco with dad) 26:50 [2] 3.7 km (7:15 / km) +53m 6:46 / km
ahr:122 max:133

I was still not feeling too well, so I at least went on an easy run with my dad and Ben.

Tuesday Nov 12 #

(rest day)

My legs are aching bad from yesterday's weight training, and I ran more than I intended. I also did not feel too well, so I stayed at home and rested after school.

Monday Nov 11 #

9 AM

Weight Training (RDLs) 40:00 [4]

15 sets of:
10x 50lb RDL
10x 10lb (per arm) bicep curl and press

5 sets of 10x 45lb low rows
-- stretching legs a bit--
5 sets of10x 90lb leg presses (these hurt a lot for some reason)
1:30 on aribike (legs only)
2 PM

Running (Rock Creek Park) 48:29 [2] **** 6.65 km (7:17 / km) +105m 6:45 / km
ahr:152 max:182

I was trying to do the map reading exercise that was matching the inside of the control circle to the correct control on the map. I probably had a lot wrong, and there were two that I just had no idea what would fit. It was really hard for me, I need to check over the map.
6 PM

Rock climbing (Earth Treks Rockville) 1:30:00 [3]

5.10a - onsite
5.10b - onsite
5.10a - repeat, completed
Top rope:
5.10b - onsite, stay on wall for ten minutes (climbed up and down about 3 or 4 times)
5.11a - almost finished
8 PM

Core exercises (ET Team) 20:00 [3]

the ususal set of exercises

Sunday Nov 10 #

12 PM

Orienteering tempo (Balls Bluff - Orange) 42:43 [3] ** 4.43 km (9:39 / km) +172m 8:04 / km
ahr:168 max:191

I'm putting this as a tempo run because I was trying to push the pace and navigate quickly. No, it wasn't nearly as fast as I had hoped, but I did do at least a bit of quick navigating. Or, well, tried to.
1 PM

Orienteering (Balls Bluff - Green) 1:08:32 [3] *** 6.15 km (11:09 / km) +235m 9:21 / km
ahr:163 max:193

I started a little bit before Tom N., so I had some good motivation to move fast. Which, honestly, the pace didn't feel too much slower than the pace on the orange. Although I did take a little more time for the navigation, since I was trying to be precise (I still tried to run quite a bit since I started at 1:28 and I wasn't sure if I'd make it back before 3 pm given that I was already tired).
I felt pretty good on this course. Not exactly fast, but I enjoyed it, and I felt comfortable with the navigation. I had a few minor mistakes and a few poor route choices, but I'm fine with that. For the bad route choices, I really don't mind them because I was trying to take a little bit of risk (as in going a bit further than necessary to avoid hills and such) to see if it could help my time or not.

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