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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bhall

In the 7 days ending May 13:

activity # timemileskm+m
  Orienteering3 2:53:22 11.22(15:27) 18.06(9:36)
  Strength3 1:15:00
  Gymnastics1 1:00:00
  Running3 22:51 1.88(12:09) 3.03(7:33)
  Jump Rope1 8:00
  Total9 5:39:13 13.1 21.09

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Sunday May 13 #

10 AM

Orienteering race 2:03:50 [4] 8.6 mi (14:24 / mi)

Billygoat with my mom for mother's day. It was so much fun being out there and seeing so many people.
My Map and Route:
https://imgur.com/dYI70Yd

Control Challenge Total: 45 Controls
Learn more about the challenge here
12 PM

Running warm up/down 8:14 [1] 0.59 mi (13:57 / mi)

Cool down with Alex, Bridge and Tyra while going over splits.

Saturday May 12 #

Note

My knee is feeling a lot better. It only hurt after I wiped out on my course... :) I'm going to run the full Billygoat tomorrow which will be the true test of if it is actually better or not.

Control Challenge Total: 20 controls
Learn more about The challenge here
10 AM

Running warm up/down 4:37 [2] 0.36 mi (12:50 / mi)

Orienteering 8:41 [2] 0.44 mi (19:44 / mi)

Control Pick

Orienteering 6:06 [2] 0.13 mi (46:58 / mi)

Back to the start from the last control with Alex, Keegan, and Sarah, focusing on compass.
11 AM

Orienteering 6:13 [2] 0.34 mi (18:17 / mi)

Control Pick without a compass

Orienteering 7:09 [2] 0.41 mi (17:26 / mi)

One last control pick, with a compass, focusing on using it a lot.

Orienteering 21:23 [4] 2.1 km (10:11 / km)

Tan course after the training. I felt really slow and heavy--probably because I haven't actually run in two weeks.
I'll post my route and map sometime, but I only started my watch halfway to two.

Friday May 11 #

6 PM

Strength 30:00 [2]

2x 30 seconds of each: v-ups, single legs, Russian twists, penguins, toe touches, and sit-ups (restiresting only between sets), 2 minutes of leg raises, toe touches, penguins, Russian twists, sit-ups (no rest inbetween), 30 second hollow hold, 3x 15 push-ups, 2x 50 dips, 7 minutes 30 seconds of other arm stuff

Thursday May 10 #

11 AM

Jump Rope warm up/down 4:00 [2]

500 Single Unders

Strength 15:00 [3]

2x 30 seconds each of v-ups, single legs, penguins, sit-ups, and Russian twists (breaking only between the two sets), 2x 5 pull ups, 2x 30 dips

Jump Rope warm up/down 4:00 [2]

500 Single unders
5 PM

Running (Treadmill) 10:00 [2] 0.93 mi (10:45 / mi)
shoes: Nike Air Zoom Pegasus 34

My knee didn't feel bad in the first 5 minutes but it started to hurt after that. Nice slow speed...
I don't know if I'm going to be able to run this weekend, but we'll see.

Wednesday May 9 #

5 PM

Gymnastics 1:00:00 [1]

Mostly strength but I did a little bit on bars. Ran for 3 minutes to warm up (it was supposed to be longer but I didn't want to mess anything up) and the knee didn't feel horrible but it didn't feel great. For some reason it actually didn't hurt at all for about 10 minutes after (started to hurt a little bit after that).

Monday May 7 #

Note

Knee is feeling a lot better today. I can walk pretty normally although I do feel it every step. I can walk down and up the stairs without going one step at a time, but, again, it's still kinda painful.
I think that I am not going to try to run tomorrow, but I probably will go to gymnastics on Wednesday and then try a short run on Thursday. If I can't really run on Thursday then I'm not going to run the Billygoat, but if I successfully run then I probably will.
6 PM

Strength 30:00 [2]

11 minutes of abs and 19 minutes of arms

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