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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hamlet

In the 7 days ending Nov 14:

activity # timemileskm+m
  Orienteering3 3:38:38 9.43(23:12) 15.17(14:25) 47517c
  Strength Training3 50:00
  Running1 43:58 3.79(11:36) 6.1(7:12) 74
  Total7 5:12:36 13.22 21.27 54917c

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Saturday Nov 14 #

1 PM

Running (last one :() 43:58 [3] 6.1 km (7:12 / km) +74m 6:48 / km
ahr:175 max:191

Friday Nov 13 #

11 AM

Strength Training (wrestling) 20:00 [4]

2x 0:45 stance & motion

30 sec neck bridge
15 pushups
10 supermans w/ 3 sec hold
15 pushups
10 burpees
15 pushups
15 dips
10 burpees
15 dips

40 squats
1 min plank
30 sec side plank (for each side)
10 lunge and core twists per side (my balance was not good today)
30 sec wall sit
20 knee-to-elbow crunches
30 sec wall sit
3 PM

Orienteering (mocanaqua) 54:41 [3] *** 3.76 km (14:33 / km) +171m 11:51 / km
ahr:112 max:152 7c

Thursday Nov 12 #

5 PM

Strength Training (wrestling) 10:00 [4]

Wednesday Nov 11 #

5 PM

Orienteering (Montage Dusk-O) 1:20:28 [3] **** 6.61 km (12:10 / km) +147m 10:57 / km
ahr:147 max:181 10c

I did great until 10, which I messed up because I didn't realize I went around the first cliff, so I went down the second cliff (shich I wasn't supposed to) and I was looking for it down there. Also that's when it got really dark and I had to rely on my light, and I became a bit paranoid too (I watched too many true crime/horror story videos whoops)
After 10, I realized that for 11 I would have to go back down and it was kinda green there and in teh dark I just didn't feel like going down there anymore (plus I realized with the time limit I don't think I would've found it in time), so I decided to try to cut to 15. When I was at the trail intersection I dipped down on the trail that I wanted to attack 15 from, but after about 50 meters I checked my watch and saw that I only had 8 minutes to get back to the parking lot (I was a bit too far but I found Diana and Kirsten on my way so we jogged back together, we ended up being 15 mins late... sorry AJ and Bridget)

Tuesday Nov 10 #

5 PM

Strength Training (wrestling) 20:00 [4]

thankfully my face didn't hurt too much during this, probably cuz we didn't do any dynamic exercises

and can i say that seeing squats on the plan for once made me happy because eg exercises are the only thing i'm decent at

Sunday Nov 8 #

10 AM

Orienteering (2015 BillyGoat) 1:23:29 [2] *** 4.8 km (17:24 / km) +157m 14:57 / km
ahr:119 max:163

so I broke my face 6 controls in and gave up the rest of the course

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