Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: EcksFactor

In the 7 days ending Sep 11, 2016:

activity

time

miles

Orienteering

8:31:00

20.22

(25:16)

32.55

(15:42)

27 /

27c

100%

Hayes Workout

1:15:00

Running

21:00

3.0

(7:00)

4.83

(4:21)

Total

10:07:00

23.22

(26:08)

37.38

(16:14)

27 /

27c

100%

5:14

0:00

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Sunday Sep 11, 2016 #

Orienteering race 1:32:00 [4] **** 6.4 mi (14:22 / mi)
spiked:15/15c shoes: Solomons

Red 6.4 Kilometer course
15 controls
solid race one mistake on 23:00 min point

Red - Splits

Saturday Sep 10, 2016 #

Orienteering race (Night O) 1:44:00 [5] **** 5.0 mi (20:48 / mi)
spiked:12/12c shoes: Solomons

Red 4.6 kilometer course in the dark
Ran approximately 5 miles

Orienteering (Star Course) 1:30:00 [2] *** 3.0 km (30:00 / km)
shoes: Solomons

Star Course with Matt Brooks
Point was misplaced so we spent a majority of time looking for the lost o-bag

Orienteering (Contour O) 2:00:00 [3] 3.5 km (34:17 / km)
shoes: Solomons

Did 3 contour O's plus the warmup
Contouring is not one of my better skills. I moved rather slowly and was never completely sure of my location without using my compass.

Advanced - Splits

Thursday Sep 8, 2016 #

Hayes Workout 1:15:00 [3] 0.0 mi
shoes: Brooks

15 min on aerobic machine
• 20 burpees
• 100 Russian twists
• 30 air squats
• 10 pull-ups
• 1 min wall sit

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

• 5 minute on bike
• 10 burpees
• 100 crunches
• 20 air squats
• 5 pull-ups

• 5 ab exercises

Wednesday Sep 7, 2016 #

Orienteering 1:00:00 [4] 3.5 km (17:09 / km)

Partner O
Roughly 3.5 km of orienteering
Combined with 400 push ups and 400 air squats

Tuesday Sep 6, 2016 #

4 PM

Orienteering 45:00 [2] 4.2 km (10:43 / km)
shoes: Solomons

4.2 km course
Ran in approximately 45 mins

Monday Sep 5, 2016 #

Running 21:00 [3] 3.0 mi (7:00 / mi)

short 3 mile on post run
Lee Gate

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