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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jcolleran

In the 7 days ending Feb 17:

activity # timemileskm+m
  Basketball4 5:45:00
  Orienteering2 2:19:26 7.75(17:59) 12.47(11:11)43c
  Physical Therapy 3 2:15:00
  Ultimate Frisbee1 2:00:00
  Total7 12:19:26 7.75 12.4743c
averages - rhr:63

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Saturday Feb 17 #

Orienteering (National Ranking Event) 57:26 [3] *** 3.3 km (17:24 / km)
ahr:127 max:161 16c rhr:63 (injured) shoes: Icebugs Spirit5 OLX Studded Ru

Very difficult course at Fire Mountain Boy Scout Camp. National Ranking Event and also WIOL Championships. Came in 4th for varsity girls. A lot of rough vegetation to go through and hills to climb. Had two problem controls but overall felt good about the race. Had a few issues when i was in the right area but ran past it.

Friday Feb 16 #

Physical Therapy (Exercises at Home) 30:00 [3]
(injured) (rest day)

2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
Hamstring to wall stretch for 3 min (each side)

Thursday Feb 15 #

Basketball (Game) 1:15:00 [4]
rhr:63 (injured)

Playoff game against Meridian. Much more intense game than the rest of the games this year. Played about half of the time. Played more in the second half than in the first. We lost but fought through the whole game and never gave up.

Wednesday Feb 14 #

Basketball (Practice) 1:30:00 [3]
ahr:121 max:142 rhr:63 (injured)

Usual warm-up: daily 10, stretching, and passing. Split up into posts and guards, posts (me) worked on moves from the block and how to guard other post moves. Worked on new offense and defense for game tomorrow night.

Physical Therapy (Exercises at Home) 45:00 [3]
rhr:63 (injured)

2 lengths (down and back of hallway) of crab walks with green band
THE REST DONE WITH 1 POUND ANKLE WEIGHTS
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
2 sets of 10 clam shells with green band (both sides)
2 sets of 15 quad stretch (pull foot without it leaving the ground to body the n straightening it out) (each side)
Hamstring to wall stretch for 3 min (each side)

Tuesday Feb 13 #

Basketball (Practice) 1:30:00 [4]
ahr:118 max:144 rhr:63 (injured)

Warm-up: daily 10, stretching, and passing. Went straight into two minutes of right hand lay-ups, then two minutes of left hand lay-ups. Ran through our new offense. Ran 3 on 2, 2 on 1 for awhile.

Monday Feb 12 #

Basketball (Practice) 1:30:00 [3]
ahr:113 max:132 rhr:63 (injured)

Practice for playoffs. Did a lot of shooting but also worked on our conditioning on both the offensive and defensive side. Did 3 on 2, 2 on 1 drill and defensive slides and close outs.

Physical Therapy (Knee) 1:00:00 [3]
ahr:113 max:124 rhr:63 (injured)

8 min warm up on bike
2 sets of 10 both feet leg press
2 sets of 10 one foot leg press (each side)
2 sets of 10 calf raises with leg press
2 sets of 10 step ups (straight) (each side)
2 sets of 10 step ups (side) (each side)
2 sets of 15 running man (each side)
2 sets of 5 lunge forward, lunge side, lunge back (each side)
2 lengths (down and back of hallway) of crab walks
THE REST DONE WITH 1 POUND ANKLE WEIGHTS
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
2 sets of 10 clam shells with green band (both sides)
2 sets of 15 quad stretch (pull foot without it leaving the ground to body the n straightening it out) (each side)
Hamstring to wall stretch for 3 min (each side)

Sunday Feb 11 #

Orienteering (Line-O) 16:00 [3] ** 1.3 mi (12:19 / mi)
ahr:148 max:164 rhr:63 (injured) (sick)

Line-O done at Shoreline Community College. Designed by Erin. Reviewed with Siri, Caroline, and Kai. Warmed up beforehand and a little into it but midway through was definitely high tempo. Opinion: navigation was easy.

Orienteering (Route Choice Course) 43:00 [4] *** 2.8 mi (15:21 / mi)
ahr:150 max:180 10c rhr:63 (injured) (sick)

Course designed to target route choices. Designed by Erin. At Shoreline Community College which is quite hilly. Made an error or two but overall was good practice. Reviewed course with Caroline, Siri, and Kai.

Orienteering (Start Intervals) 23:00 [3] *** 1.6 mi (14:22 / mi)
ahr:129 max:150 17c rhr:63 (injured) (sick)

Start interval course designed by Erin at Shoreline Community College. Done two courses before this so a bit tired. Walked in between last control of a set and a new start. Made two navigation errors but overall did really well. Jogged issued control with Siri, Kai, and Caroline to see what each person did after the race.

Ultimate Frisbee (Practice) 2:00:00 [3]
ahr:121 max:153 rhr:63 (injured) (sick)

After warm up, we scrimmaged the girls middle school team for about 30-45 minutes. After that we focused on poaching and catching long throws. After practicing, we put it into action by playing a scrimmage against each other.

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