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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Apr 20:

activity # timemileskm+m
  orienteer2 1:50:41 6.97(15:52) 11.22(9:52) 145
  HIIT1 1:00:00
  sprint drills2 42:30 1.1 1.77
  weights1 30:00
  Nordic track1 15:00
  Total6 4:18:11 8.08 13.0 145

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Saturday Apr 20 #

9 AM

orienteer 1:18:48 [3] 8.34 km (9:27 / km) +78m 9:01 / km

Nice day at Leavenworth Bingo. I decided not to sweep the course, and just drew a route based on the numbers on my bingo card.
Had trouble with an un-mapped paved trail near 32 (noticed when it was going in the wrong direction) and was confused again near 35.
Beautiful spring day.

http://sprintseries.org/doma/show_map.php?user=map...

Friday Apr 19 #

Nordic track 15:00 [2]

sprint drills 15:00 [1]

Wednesday Apr 17 #

weights 30:00 [3]

Tonight's set:

15X, 12X, 10X, 8X squat thrust. Increasing weight each time. I don't know what we started with but we ended up at 115 lbs.
12X shoulder pull, no idea of the weight
10X RDL with 30 lbs
10X arm press, 60 lbs

Tuesday Apr 16 #

5 PM

sprint drills 27:30 [3] 1.77 km (15:30 / km)

Went to the track but forgot that duh! the school might be using it. Guess I have to wait another month to use it on a week day.

So I drove back to west campus and did my sprint drills in the parking lot. I took a guess at 100 meters. Didn't need to be exact for tonight's reps. I planned to do 5, but my left hamstring let me know that 4 was enough for this early in the season. I am surprisingly wiped out now, probably due to the heat. Not used to it yet.

Monday Apr 15 #

HIIT 1:00:00 [3]

Sunday Apr 14 #

4 PM

orienteer 31:53 [3] 2.88 km (11:04 / km) +67m 9:55 / km

Set a short course on campus that deliberately went up and down the hill a few times, to get in the mood for West Point. Campus was surprisingly crowded at 4 pm on a Sunday; I had a hard time finding parking.

I walked the whole time because my legs are really tired from a couple of hard days in a row. But to compensate, I told myself I could never stop walking. Therefore I really concentrated on the route choice from 11 to 12 and didn't notice that I was navigating to the original point 12, and not the one I had overdrawn on this course. One problem with grabbing an old map to design a new course! Also, good reminder of how easy it is to loose concentration in a sprint-like setting.

http://sprintseries.org/doma/show_map.php?user=map...

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