Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jcolleran

In the 7 days ending Mar 9, 2018:

activity

time

miles

Ultimate Frisbee

7:30:00

Orienteering

1:35:40

2.5

4.02

14c

Running

48:00

6.21

(7:44)

9.99

(4:48)

Total

9:53:40

8.71

14.02

14c

averages - rhr:65

3:05

0:00

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Friday Mar 9, 2018 #

Running hills (Treadmill) 30:00 [4] 4.06 mi (7:23 / mi)
ahr:167 max:198 rhr:66 (injured)

On vacation for my cousin's wedding, I ran on the treadmill at the hotel. I did 10 minutes of 6% incline, then 10 minutes of 4% incline, and finished my last 10 minutes with 2%. With the 6% incline I was going speed 6, then slowed after 10 minutes to 4.8 at 4%, finally I went back to 5.5 speed at 2%. I was trying to Target hills for Mt. Tom at junior nationals. The extra heat was something I wasn't used to but worked with.

C • Running downhill is somethi... 1

Running warm up/down (Treadmill) 10:00 [2] 1.15 mi (8:42 / mi)
ahr:136 max:162 rhr:66 (injured)

Cool down on the treadmill after a 30 min run.

Running warm up/down (Treadmill) 8:00 [3] 1.0 mi (8:00 / mi)
ahr:143 max:168 rhr:66

Up-tempo warm up on treadmill before 30 minute run.

Wednesday Mar 7, 2018 #

Ultimate Frisbee (Practice ) 1:30:00 [3]
ahr:125 max:168 rhr:66 (injured)

Started with a warm up run and dynamic stretching. Warmed our arms up with quick passes. Another lap with throwing the disc. Then we learned our new play "German" with an isolated player and two deeps. We then played it for an example for everyone else to see. Then we scrimmaged with me being a deep cutter.

Tuesday Mar 6, 2018 #

Ultimate Frisbee (Practice) 1:30:00 [3]
ahr:107 max:148 rhr:65 (injured)

Warmed up with a lap around the field, dynamic stretching, and passes. Got into quick passes starting with throwing on our knees for accuracy, then throwing one legged for balance, and ended with short distance fast passes. One finished, our coach explained ho stack. Then we split up into JV and Varsity to run the offense. It's a lot of cutting and fast sprinting. Then we scrimmaged by playing offensive ho stack and defensive man.

Monday Mar 5, 2018 #

Ultimate Frisbee (Practice) 1:30:00 [3]
ahr:110 max:149 rhr:65 (injured)

Sunday Mar 4, 2018 #

Ultimate Frisbee (Practice) 1:30:00 [3]
ahr:114 max:147 rhr:65 (injured)

Started with throwing. Jogged a lap and started to dump rain, then lightening, then thunder, which caused mass panic and running to the car. After 30 minutes, we jogged another lap and warmed up with stretching and a come-to drill. We then worked on our cutting from a vertical stack and defending it. Then we scrimmaged to incorporate it in a game.

Orienteering race (Practice Race) 35:40 [4] *** 2.5 mi (14:16 / mi)
ahr:141 max:155 14c rhr:65 (injured)

Ran an old varsity race with set up flags at Magnuson Park. Really needed to get out and run a course even if not for competition, so this was really nice. It was a physically demanding course and required running through many marshes and cold water. The navigation is not anything special or difficult though.

Orienteering (Compass Work) 1:00:00 [2]
rhr:65

We worked on pace counting, taking bearings, and locating ourselves in an unknown location. After we were done with the training, Kai, Annika, and I (my team for nationals) spent 30 minutes on a compass work course where the map was whited out in the path to the next control.

Saturday Mar 3, 2018 #

Ultimate Frisbee (Practice) 1:30:00 [3]
ahr:119 max:145 rhr:65 (injured)

Warmed up with jogging a lap and dynamic stretching. Then did a come-to cutting drill with sprinting and throwing. Then worked on defensive guarding and moving our bodies with a drill. Then I demoed defensive guarding with my coach. Finally ended on a scrimmage where I played every point and played popper and deep-deep, positions with the most running.

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