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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ajriley

In the 7 days ending Jan 21:

activity # timemileskm+m
  Orienteering3 3:42:45 14.48(15:23) 23.3(9:34)
  Running2 1:31:00 9.57(9:31) 15.4(5:55)
  Strength1 20:00
  Total6 5:33:45 24.05 38.7

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Sunday Jan 21 #

Orienteering race 1:02:45 [4] 7.3 km (8:36 / km)

I won the Quantico Orienteering Red Course.

A few mistakes here and there, but overall a solid course.

I ended up taking the good route choices on all controls but number 15 which cost me the most time.

After the course I reran the first 2 controls to see what I did wrong on the second control.

Saturday Jan 20 #

Orienteering 1:20:00 [3] 9.0 km (8:53 / km)

Orienteering Training in French Creek

Good practice of precise compass and lots of rough terrain.

Thursday Jan 18 #

Running intervals 47:51 [3] 7.73 km (6:11 / km)

Hill Intervals with Dad in VF Park

1.08 KM - 70m Climb - 6:16

0.53 KM - 60m Climb - 2:51

https://www.strava.com/activities/1368981101

Wednesday Jan 17 #

Strength 20:00 [3]

20 minute Core and Upper body routine

2 sets of...
50 x Crunches
50 x Arm Curl
50 x Russian Twist
50 x Arm Curl

Tuesday Jan 16 #

Running 43:09 [3] 7.67 km (5:38 / km)

45 minute easy run on slippery trails

https://www.strava.com/activities/1360780711

Monday Jan 15 #

Orienteering 1:20:00 [3] 7.0 km (11:26 / km)

Precise compass training in Valley Forge Park

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