Training Log Archive: hansoloIn the 7 days ending Sep 20, 2016:
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| We | Th | Fr | Sa | Su | Mo | Tu | |||||||
Tuesday Sep 20, 2016 #
4 PM
Orienteering (Long Route Practice) 39:56 [3] *** 3.55 mi (11:15 / mi) +100m 10:21 / mi
8c shoes: Salamon Speedcross 3 - B
Monday Sep 19, 2016 #
6 PM
Running (Recovery) 23:12 [3] 3.13 mi (7:25 / mi)
slept:4.0 shoes: Salamon Speedcross 3 - B
Lee Gate after a long training meetin'!
Sunday Sep 18, 2016 #
9 AM
Orienteering race (US Champs - Blue 9.9k) 1:39:22 [5] *** 8.24 mi (12:04 / mi) +350m 10:39 / mi
spiked:16/21c slept:5.0 shoes: Salamon Speedcross 3 - B
Pretty good day! Some mixups in there with points 5, 7, and 11, but otherwise not too shabby given little sleep, much stress, and a 10 mile course yesterday! Was thrilled to see 1:10,000, providing for easy pace count. Bigger win today was for some of my younglings, we had Gino move up to Green yesterday, and Eck, Sayles, and Cox move up today! For one of my first meets, the boulder dash, I believe only Jett and I moved up, so I consider it a success!
Saturday Sep 17, 2016 #
12 PM
Orienteering race (Blue 13.2k) 2:02:47 [5] 10.15 mi (12:06 / mi) +400m 10:47 / mi
shoes: Salamon Speedcross 3 - B
Mistakes here and there getting used to the small 1:15 map size, but I redeemed myself with endurance! Pumped for tomorrow!
Thursday Sep 15, 2016 #
Strength & Conditioning ("21st Birthday Train) 1:20:00 [4]
shoes: Salamon Speedcross 3 - B
800 m run to Trophy Point
20 count - Side straddle hop
15 count - push-ups
3 min push up plank
Jacob's Ladder (magic number - 11)
Push-ups
V-ups
Mosey over to River lookout
Decline push-ups as a team
Broke up into teams (4 members)
-100 pull ups
-200 pushups
-300 air squats
-4 min push up plank
-Step-ups on ledge
Back into teams
-Push up plank
-Each team member runs to Battle Monument from Trophy Point
Abs
-Iron Cross (1 min)
-30 leg lifts
-Oblique set ups
Team Up Again
-15 Ranger pushups
-50 push-ups (O-verachievers)
20 count - Side straddle hop
15 count - push-ups
3 min push up plank
Jacob's Ladder (magic number - 11)
Push-ups
V-ups
Mosey over to River lookout
Decline push-ups as a team
Broke up into teams (4 members)
-100 pull ups
-200 pushups
-300 air squats
-4 min push up plank
-Step-ups on ledge
Back into teams
-Push up plank
-Each team member runs to Battle Monument from Trophy Point
Abs
-Iron Cross (1 min)
-30 leg lifts
-Oblique set ups
Team Up Again
-15 Ranger pushups
-50 push-ups (O-verachievers)
Wednesday Sep 14, 2016 #
Orienteering 42:44 [3] *** 2.58 mi (16:34 / mi)
9c shoes: Salamon Speedcross 3 - B