Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hansolo

In the 7 days ending Sep 10, 2016:

activity

time

miles

Orienteering

5:42:36

18.87

(18:09)

30.37

(11:17)

520

40c

Strength & Conditioning

1:52:43

Total

7:35:19

18.87

30.37

520

40c

averages - sleep:6.3

3:38

0:00

» now

Saturday Sep 10, 2016 #

Event: DVOA Hickory Run Sand Spring

10 AM

Orienteering (Star Course (DVOA trng)) 1:00:00 [3] 3.0 mi (20:00 / mi) +70m 18:39 / mi
shoes: Salamon Speedcross 3 - B

2 PM

Orienteering (Contours Only (DVOA trng)) 1:20:00 [3] 4.5 mi (17:47 / mi) +100m 16:38 / mi
shoes: Salamon Speedcross 3 - B

Surprisingly challenging! Best O exercise I've done in a very long time and I felt like I got WAY better!

C • Yep 1

8 PM

Orienteering (Night O (DVOA trng)) 1:18:52 [4] *** 5.22 mi (15:06 / mi) +150m 13:52 / mi
18c shoes: Salamon Speedcross 3 - B

In classic O tradition (a tradition I just joined last night), I shotgunned a red bull prior to starting. Actually was one of my best Night-Os ever, primarily due to my adoption of the distance estimation and rough compass technique. It seriously worked wonders and I used it Sunday as well in nebulous terrain.

Advanced - Splits

Thursday Sep 8, 2016 #

3 PM

Strength & Conditioning (Circuit Workout) 58:22 [3]
slept:5.0 shoes: Salamon Speedcross 3 - B

15min bike
20 burpees
100 russian twists
30 air squats
10 pull-ups
1 min wall sit

10min bike
15 burpees
100 (4 count) flutter kicks
25 air squats
8 pull-ups
40 partner pushups
1min wall sit

5min bike
10 burpees
100 crunches
20 air squats
5 pullups

5 ab exercises

Wednesday Sep 7, 2016 #

4 PM

Orienteering intervals (Partner O) 1:02:20 [4] *** 2.76 mi (22:35 / mi) +150m 19:19 / mi
10c slept:5.0 shoes: Salamon Speedcross 3 - B

Partner O!
-partner 1 goes to grab bag at point 1 and place it in at point 2
-partner 2 does a total of 200 pushups and 200 air squats white partner 1 is gone
-partner 2 goes to grab bag at point 2 and place it at point 3
-partner 1 does core work above
etc.. for a total of 10 points visited

Props to Will the head OTTO for devising this smoker!

C • USMAOC AP Group 3

Tuesday Sep 6, 2016 #

4 PM

Orienteering (Picked Up Course) 1:01:24 [3] *** 3.39 mi (18:07 / mi) +50m 17:19 / mi
12c slept:5.0 shoes: Salamon Speedcross 3 - B

Training meeting today. Then middle course. A lot of small mistakes as I picked up a course on the ski slope. Biggest thing was distance estimation: that'll be my goal to improve on this upcoming weekend.

C • Good focus 1

Monday Sep 5, 2016 #

1 PM

Strength & Conditioning (Chest, Shoulders, and Mor) 54:21 [4]
slept:10.0 shoes: Salomon Men's Speedcross 3 - T

4 x 8 chest dumbell @ 60 per
3 x 6 rotating shoulder press @ 40 per
3 x 8 incline chest @ 40 for one then 45
3 x 8 pulldowns @ 140 then 145 for two
4 x 8 sitting bicep curls
pushups til failure
pullups til failure
3 min abs
3 min pushup hold

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