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Training Log Archive: ccfredrikson

In the 7 days ending Oct 15:

activity # timemileskm+m
  Run3 1:45:00 4.5 7.24 250
  Arvin1 55:00
  Orienteering1 30:42 2.15(14:17) 3.46(8:52) 100
  Total5 3:10:42 6.65 10.7 350

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Friday Oct 14 #

5 PM

Orienteering (Round Pond Partner-O) 30:42 [4] 2.15 mi (14:17 / mi) +100m 12:29 / mi

Leapfrog course with Jett. Went well. Fell for an alternate control at point 7, but Jett taught me to focus on counting the number of re-entrants and spurs to be able to move faster, so not bad overall. First ones finished.
6 PM

Arvin 55:00 [3]

Sporadic workout in Arvin:
3x Roundabout on Ropes
Side Swings on Horizontal Ropes
5x Wall
3x Laps Holding Medicine Ball Overhead
Situps, air squats, weighted air squats
3x Laps
Pushups, etc...

Wednesday Oct 12 #

Run hills (Lusk Run) 15:00 [4]

Run from base of Stoney-Lonesome to Lusk (2:40). Break at top. Run back down (1:42).

*Felt pretty good going up. Could have pushed a bit harder at top, but was consistent for most of sprint. Slowed slightly when passing Arvin.*

Sprint from TP crosswalk to Mac Statue.

Goal: 2 minute sprint to Lusk by end of yuk year and shave 2 seconds per run.
5 PM

Run (Run up Bear MTN) 45:00 [4]

Run from the Bear Mountain Inn to the top of Bear Mountain (~30 min). Brief workout on top (Will: Plank, pushups, burpees, squats, jumping jacks, iron mikes; random rotation). Picture and then back down (~15 min).

Tuesday Oct 11 #

5 PM

Run hills (Storm King) 45:00 [3] 4.5 mi (10:00 / mi) +250m 8:32 / mi

Run to the top of Storm King (from road).

Short workout at base (pushups, iron mikes, partner pushups, partner squats, etc.).

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