Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DangerZone

In the 30 days ending Apr 30, 2011:

activity	#	time	miles		km		+m
orienteering	6	7:21:45	24.42	(18:05)	39.3	(11:14)	1320	32c
track	5	5:25:00	12.43		20.0
Running	4	2:18:05	16.56	(8:20)	26.66	(5:11)
FRIZ	1	1:45:00
Total	16	16:49:50	53.41		85.96		1320	32c

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Saturday Apr 30, 2011 #

Event: West Point A-meet

orienteering race 44:06 [3] 4.2 km (10:30 / km) +200m 8:29 / km
14c

My middle distance race was probably the best race of the weekend for me. Kept up a good pace and only messed up one control and could have saved 3 mins.

orienteering 25:36 [3] 2.5 km (10:14 / km) +95m 8:36 / km
18c

Sprint was bad and slow. Then it turns out i miss punched. Wasn't too worried about it since i had a bad run

Middle Red - Splits

Friday Apr 29, 2011 #

track 15:00 [3]

Did 15 mins on the elliptical to loosen up my legs

Tuesday Apr 26, 2011 #

track 40:00 [3] 7.0 km (5:43 / km)

Just an easy 40 min run day. Legs are hurting from my work out yesterday so it was nice to do an easy day

Monday Apr 25, 2011 #

9 AM

track 1:45:00 [4] 7.0 km (15:00 / km)

static stretch

big loop warm up around 2KM

static stretch again
Then did some sprints to get warmed up

3x600 all out. hitting around 1:40
We then had 15 min cool down runs in between each

finished with a 10 min cool down run

1 PM

FRIZ 1:45:00 [3]

Played a boat load of friz on such a nice day with my friends. Field was muddy so we were sliding around a lot

Saturday Apr 23, 2011 #

Event: DVOA White Clay Creek

orienteering race 1:30:37 [4] 7.8 km (11:37 / km) +280m 9:51 / km

Had an alright run today was just moving slow but that was mainly because the woods were very green

orienteering 45:00 [2] 3.0 km (15:00 / km)

Walked around in the woods and did some control pick up. It was nice to do some relaxed orienteering

Red - Splits

Thursday Apr 21, 2011 #

track 1:15:00 [3] 3.0 km (25:00 / km)

Did a speed workout today.

4x sprint straights jog the curve
4x figure 8's

Then wen in the weight room and did some lifting.

Wednesday Apr 20, 2011 #

5 PM

Running 10:00 [3] 2.0 km (5:00 / km)

Just a light run today. The trails had too much mud to get things done

Sunday Apr 17, 2011 #

orienteering race 1:06:12 [5] 6.3 km (10:30 / km) +345m 8:15 / km

Great run today and the best of the weekend. I just felt clean and did what i had to do on the course.

GreenY Long - Splits

Saturday Apr 16, 2011 #

orienteering race 44:16 [5] 3.7 km (11:58 / km) +200m 9:25 / km

Middle distance was alright except for the 9 min error i mad and it was a stupid one. But hey i learned my lesson

GreenY Middle - Splits

Friday Apr 15, 2011 #

Event: US Interscholastic & US Intercollegiate Championships

orienteering race 20:14 [5] 3.6 km (5:37 / km)

Sprint was a good race till i found out i miss punched.

Thursday Apr 14, 2011 #

Running 15:00 [3] 2.0 km (7:30 / km)

Just a quick run to see how my legs are feeling before racing tomorrow.

Friday Apr 8, 2011 #

Event: 2011 NorthEast Junior Training Camp

Monday Apr 4, 2011 #

3 PM

track 1:30:00 [4] 3.0 km (30:00 / km)

warmed up nice and then did some dynamic stretching

then we had four 600 meter simulators.
One of them is a 400M, 60 second break, and then a 200M.

felt pretty good and consistent on them

Then went in the weight room and did a rope work out. The rope work out is basically a big rope anchored to the grounded with two 100 pound weights. You then hold on to the end and whip the rope up and down. While you try to resist it pulling you back.

For that i did :
4x20 double hands
4x20 single hand

6 PM

Running 1:00:00 [3] 7.0 mi (8:34 / mi)

Just did a relaxed hour run with my dog. Good way to stretch my legs out and just have fun with running. Today was definitely a good day to put in some work. I'll be feeling it tomorrow.

Sunday Apr 3, 2011 #

Event: DVOA Governor Dick

10 AM

orienteering race 1:45:44 [3] **** 8.2 km (12:54 / km) +200m 11:30 / km

Alright race on a technical map. It was pretty hard with all the rock features and small amount of contour detail. Overall all it was a nice day in the woods

Red - Splits

Saturday Apr 2, 2011 #

5 AM

Running 53:05 [3] 7.08 mi (7:30 / mi)

Long run with my dog. He needs to work on his endurance. Felt like I out ran him the whole time. I felt pretty good on the hills and stayed strong throughout.

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