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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dbuchholz

In the 7 days ending May 18:

activity # timemileskm+m
  Swimming6 11:55:00 12.18(58:42) 19.6(36:29)
  Physical Therapy6 2:25:00
  Orienteering1 1:49:16 5.79(18:52) 9.32(11:43)
  Dryland1 45:00
  Total7 16:54:16 17.97 28.92

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Saturday May 18 #

Swimming race 2:30:00 [5] 1.7 km (1:28:14 / km)

Second day of the meet.

First, I swam the 100 fly. I really died at the end but still dropped a second.
Second, I swam the 100 breast. I recently swam this at Sectionals so I tried to extend my stroke a little longer for the first 50. Didn't really work out so I'll go back to how I swam it before.
Last, I swam the 100 back. It was really close to the breast but I still had a strong swim and dropped about a second.

Physical Therapy 12:00 [1]

Stretching

Friday May 17 #

Swimming race 3:00:00 [5] 2.0 km (1:30:00 / km)

First day of the meet!

Warmup (same as yesterdays shakeout swim)

I swam the 400 free first. Only dropped about .5 but I split it really well which I'm very happy about. Then I swam the 50 free. Went 28.8, a bit off my best time but I was hoping to get under 29 anyways.

Physical Therapy 12:00 [1]

Stretching

Thursday May 16 #

Swimming 25:00 [3] 1.7 km (14:42 / km)

Team travel meet to ASU! This was our shakeout swim after our flight down.

400 free ev4 skull
2x200
---1 - IM kick/swim by 25
---1 - IM drill/swim by 25
4x100 sc roaming 25 fast
8x50
---1-3 descend
---4 - easy
---5 - smooth/fast
---6 - fast/easy
---7 - all fast
---8 - easy

100 warmdown

We got to go down the waterslide!

Physical Therapy 12:00 [1]

Stretching

Wednesday May 15 #

Swimming 1:00:00 [3] 3.0 km (20:00 / km)

200 ev4 penguin skull

2 rounds
---4x150 75 drill 75 dps @2:30
------odds: reach through/o-u/u-o
------evens: DAB, SA, SA
---4x100 @1:45
------1 - 12k/s
------1 - 75 12k/s, 25 dps
------1 - 50 12k/s, 50 dps
------1 - 25 12k/s, 75 dps
---4x50 descend 1-3, 4 easy@1

4x100 pull roaming 25 back @1:45

Swimming 1:00:00 [3] 2.9 km (20:41 / km)

500 free with 9 kows
400 back with 9 kows
300 breast with 3 pullouts

400 free with 7 kows
300 back with 7 kows
200 breast with 2 pullouts

300 free with 5 kows
200 back with 5 kows
100 breast with 1 pullout

Turn work

Dryland 45:00 [3]

15 minute yoga video

3 rounds (30/30, 35/25, 40/20)
Station 1 - Streamline RDLs
Station 2 - Hollow hold crunches
Station 3 - TRX pullups
Station 4 - Med ball squats to press
Station 5 - Bicycle crunches
Station 6 - Power pushup
Station 7 - Jumping lunges with med ball slams
Station 8 - Skydivers
Station 9 - Plank air hockey

Physical Therapy 40:00 [3]

A little bit of a longer routine with a small workout and then stretching

Tuesday May 14 #

Swimming 2:00:00 [3] 3.75 km (32:00 / km)

2x200
---1 - ev4 upsidedown underwater breaststroke
---1 - ev4 alternating one-legged breast kick

2 rounds
---:20 big skull @30
---:20 fast skull @30
---2x50 3up/3down/3regular @1:10

2 rounds
---3x10 fast breast vertical kick @20
---:30 rest
---2x50 25 underwater breast kick/25 2k1p @1:15

6x50 @1:10
---odds: minimum stroke count
---evens: descend fast

100 easy

2 rounds
---With chute
------4x25 @45
---------odds: 12.5 build drill/12.5 fast
---------evens: 12.5 fast/12.5 easy
------2x25 All out @45
---4x50 @1:15
------1 + 2 - 15 skull/25 fast/10 easy
------3 - AO with fins
------4 - easy

50 easy

4 rounds
---75 2p @1:30
---2x50 2p @1
---3x25 2p @30
---100 easy @3

4x100 roaming 25 matching pullouts to breast strokes @1:50

Physical Therapy 24:00 [3]

Gastroc and Soleus stretches

Monday May 13 #

Physical Therapy 45:00 [3]

Some more physical therapy work with stretches for hip flexors and the achilles muscles

Swimming 2:00:00 [3] 4.55 km (26:22 / km)

2x200 free
---1 - with fins ev4 underwater free
---1 - with snorkel 2 beat kick

2 rounds
---2x150 @2:40
------SADP, MADP, LADP, O-U, U-O, DPS by 25
---4x75 @1:10
------odds: minimum stroke count
------evens: descend #2 same sc, #4 by sc
---6x25 @45
------odds: 12.5 build drill with low buoy/drop buoy/12.5 sprint
------evens: 12.5 streamline kick with head up/grab buoy/12.5 underwater with
------buoy over head
---50 easy @1

2 rounds
---2 standing jump turns @30
---1 - broken turn @30
---1 - perfect turn @30
---1 - fast turn @30

2 rounds
---2x200 kick roaming 50 fast @3:45
------1 - with board and snorkel
------1 - 10 k/s extended finish/roof/2 point pause/overkick by 50
---4x100 @1:30
------descend 1-3, #4 easy
---------rd 1 - descend with stroke count
---------rd 2 - descend by stroke count
---6x50 @55
------odds: kick
------evens: 4p or faster
---50 easy @1

100 warmdown

Sunday May 12 #

Orienteering 22:41 [3] 1.85 km (12:16 / km)
ahr:113

Setting pin flags for the control setters for the race in a couple weeks in a couple weeks.

Orienteering 42:52 [3] 3.87 km (11:05 / km)
ahr:122

Green course. I really enjoy Fisk because of all the rock formations. The map is very well made and it's super fun to run here. Made a couple mistakes but overall not too bad.

Orienteering 43:43 [3] 3.6 km (12:09 / km)
ahr:124

Brown course. Not good at all. I was tired so I wasn't thinking straight and made many silly mistakes.

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