Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Evalin B

In the 31 days ending Mar 31, 2013:

activity	#	time	miles		km		+m
Running	19	8:32:52	49.5		79.66
Technical/Drills	18	5:56:00
Orienteering	2	4:17:35	1.24		2.0
Workout	4	1:38:32	11.35	(8:41)	18.27	(5:24)
Hashing	1	45:00
Total	22	21:09:59	62.09		99.93

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Saturday Mar 30, 2013 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Technical/Drills 15:00 [3]

Workout 19:45 [4] 2.5 mi (7:54 / mi)

4x200 with 200 jog in between 45,45,45,46
2x400 98,98
4x200 with jog 47,49,49,47

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Friday Mar 29, 2013 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Technical/Drills 30:00 [3]

Long jump

Running 40:00 [3] 4.2 mi (9:31 / mi)

Running 2:00 [3] 0.25 mi (8:00 / mi)

Strides

Thursday Mar 28, 2013 #

Running warm up/down 9:00 [3] 1.0 mi (9:00 / mi)

Technical/Drills 20:00 [3]

Workout hills 45:00 [4] 4.75 mi (9:28 / mi)

4 of the longest figure 8 loops ever

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Wednesday Mar 27, 2013 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Technical/Drills 30:00 [3]

practiced long jump after our run

Running 31:00 [3] 3.2 mi (9:41 / mi)

Running 2:00 [3] 0.25 mi (8:00 / mi)

4*100 strides

Tuesday Mar 26, 2013 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Technical/Drills 15:00 [3]

Workout tempo 15:30 [4] 2.0 mi (7:45 / mi)

400 fast then jog
95, 96, 93, 97

Running warm up/down 18:00 [3]

Monday Mar 25, 2013 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Technical/Drills 15:00 [3]

Running 23:00 [3] 2.35 mi (9:47 / mi)

short and slow run, tired from the weekend

Running 3:00 [3] 0.37 mi (8:07 / mi)

6*100 strides

Sunday Mar 24, 2013 #

Running warm up/down 8:00 [3]

Technical/Drills 8:00 [3]

Orienteering 51:00 [3]

Contour-O with a partner. we were doing good on most of them, went a little off ways on 2 or 3 of them.

Orienteering 24:00 [3]

Bearing course with a partner (switched every other) and a shadow , where the map was white and only the control circle was visible, and we had to use take a bearing to the control. on a couple I would go to the right of the control but then see it and go to it.

Orienteering 15:40 [3] 2.0 km (7:50 / km)

easy yellow course as a sprint. approximate distance

Saturday Mar 23, 2013 #

Running warm up/down 10:00 [3]

Technical/Drills 8:00 [3]

O-drills

Orienteering 55:00 [3]

Route choice with partners where we would look at different route choices and go separately to see which is faster or easier/better and some of them you could they were clearly bad choices but we had to go separately.

Orienteering 28:30 [3]

Contour course where the map had mostly contours and rocks/boulders and no trails and we had to navigate by contours. It was a good way to navigate to use just the contours

Orienteering 1:00:00 [3]

Memory-O in partners where we switched every control and memorized the leg and the other person followed with the map. Some f them were short and easy but others we would forgot where we were headed.

Orienteering 23:25 [3]

Short course with bonus controls. If you got to the control and there were small orange streamers you took one and had to do the bonus control(s) if not you took the short way to the next one. I got ahead of the group if girls that were all looking together in the wrong area because i found the control and wasn't being a follower. I got 3 bonus ones!

C • Follower 1

Technical/Drills 1:00:00 [3]

strength training at the gym. did some stretches, core, drills, pull ups/chin ups, jump rope, etc. the guy showed us some things that we could do on our own.