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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jcolleran

In the 7 days ending Jul 14, 2018:

activity # timemileskm+m
  Basketball2 4:50:00
  Orienteering1 2:49:22 3.11(54:31) 5.0(33:52) 24014c
  Workout2 2:30:00
  Running2 1:44:32 10.25(10:12) 16.5(6:20)
  Total6 11:53:54 13.36 21.5 24014c
averages - rhr:66

» now

Friday Jul 13, 2018 #

Running 50:32 [3] 5.0 mi (10:06 / mi)
ahr:157 max:174 rhr:65

Thursday Jul 12, 2018 #

Workout 1:15:00 [3]
ahr:114 max:140 rhr:65

15 min warm up with stretches, jumping, high knees, but kickers, etc.
30 min speed and agility - sprints, explosiveness training, form work
30 min weight room - focus on upper body, bench press, etc.

Wednesday Jul 11, 2018 #

Running 54:00 [3] 5.25 mi (10:17 / mi)
ahr:156 max:179 rhr:65

Run at recovery race. Had to wait for people at every intersection so I jogged in place at a slower pace, so time is slower than should be.

Tuesday Jul 10, 2018 #

Basketball (Workout) 1:10:00 [4]
ahr:122 max:176 rhr:67

Basketball workout. First 30 minutes was more focused on getting our heart rate up with sprints, push ups, sit ups, burpees, ladders, etc. That was the conditioning part. The last 40 min was focused on working out with a basketball in hand...full court lay-ins, ladders while dribbling, full court dribbling, 1 on 1, etc.

Workout 1:15:00 [3]
ahr:125 max:158 rhr:67

15 min warm up with muscle strengthening drills and stretching.
30 min speed and agility - sprints, side shuffles, working on running form, back peddle, explosiveness form
30 min in the weight room working on upper body - bench press, medicine ball throws, plank, other arm exercies (that I don't know the name of)

Basketball 1:30:00 [3]
ahr:132 max:156 rhr:67

Basketball lesson - full court lay-ins, jump shots, footwork drills, 2 on 2, 1 on 1, stance drills, etc.

Monday Jul 9, 2018 #

Basketball 1:10:00 [3]
ahr:114 max:133 rhr:67

Basketball lesson with a lot of drills focusing on footwork and driving to the basket. Working on getting low and having strong leg muscles. 1 on 1 defense drills.

Basketball 1:00:00 [2]
ahr:115 max:134 rhr:67

Spent the whole hour shooting outside shots. Used the shooting gun to shoot balls at a fast pace so it was constant jumping and one dribble rise.

Sunday Jul 8, 2018 #

Orienteering race (Long) 2:49:22 [3] *** 5.0 km (33:52 / km) +240m 27:19 / km
ahr:134 max:169 14c rhr:67 shoes: Icebugs Spirit5 OLX Studded Ru

Long of the Pig War. The start got the map mixed up and thought I was also an elite in the F19-20 group and gave me the F21+ map, which is the same course just on 1:15,000 instead of 1:10,000. So that was a shock that I was not ready for. I spent an hour on #4, I got to the general area pretty quickly for it being such a long leg but I was farther south than I thought and began to get scared that I was going to go off the map...overall, not a good experience for that control but the rest of the map was pretty good.

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