Training Log Archive: ConnorFIn the 7 days ending Jun 3, 2014:
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| We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||
Tuesday Jun 3, 2014 #
Orienteering 2:00:00 [2]
Hang controls for the Final. Spooked a fawn near the end.
Orienteering 6:54 [4] 1.1 km (6:16 / km)
Second day of sprints, controls were a bit harder but still at a green level, so I had no problems.
Orienteering 12:35 [3] 1.5 km (8:23 / km)
Corridor-O, over some thick terrain for the first few controls that thinned out considerably later on.
Monday Jun 2, 2014 #
Orienteering 6:47 [5]
Morning Sprint.
Didn't get much sleep last night, but a slight warmup beforehand helped get rid of most of the effects of it.
First control was on a road cut that went through some nasty green. The road disappeared about halfway to the control, so I had to maneuver myself out of the green which cost me a few seconds but nothing major.
Left a road too early on my way to the 3rd control, but ended up finding it quickly anyways.
Didn't get much sleep last night, but a slight warmup beforehand helped get rid of most of the effects of it.
First control was on a road cut that went through some nasty green. The road disappeared about halfway to the control, so I had to maneuver myself out of the green which cost me a few seconds but nothing major.
Left a road too early on my way to the 3rd control, but ended up finding it quickly anyways.
Orienteering 22:49 [5] 3.4 km (6:43 / km)
One man relay or "Motala".
Divided into a yellow, orange and green section.
Went out really fast on th yellow and orange. Tank was close to empty by the time I got to green, so my pace suffered, navigation stayed accurate.
Divided into a yellow, orange and green section.
Went out really fast on th yellow and orange. Tank was close to empty by the time I got to green, so my pace suffered, navigation stayed accurate.
Orienteering 20:00 [3]
Shadowed a runner on the green section of the course
Time's an estimate.
Time's an estimate.
Sunday Jun 1, 2014 #
Orienteering 1:20:00 [1]
Setting and vetting controls for the Motala and Window-O.
Orienteering 22:50 [4]
Progressive.
No mistakes, went pretty hard for the first half and then backed off a bit after I passed up Van Gorder.
No mistakes, went pretty hard for the first half and then backed off a bit after I passed up Van Gorder.
Saturday May 31, 2014 #
Strength 40:00 [3]
Toe Raises 3 sets of 20
Single leg ext 10x25 8x30 6x35 4x40 2x45
Lats 12x90 10x110 8x130 6x150 4x170 2x180
Bench Press (machine) 12x115 10x135 8x165 6x185 4x205 2x230
DB Curls 3 sets of 8x25
DB Press 7 sets of 7x30
6 Flags
Single leg ext 10x25 8x30 6x35 4x40 2x45
Lats 12x90 10x110 8x130 6x150 4x170 2x180
Bench Press (machine) 12x115 10x135 8x165 6x185 4x205 2x230
DB Curls 3 sets of 8x25
DB Press 7 sets of 7x30
6 Flags
Biking 20:00 [3]
on airdyne
Thursday May 29, 2014 #
Crosstraining 19:42 [3]
7 rounds of:
15 Toe raises
10 Russians with medicine ball
15 Sit ups
10 Supermans
15 Push ups
15 Toe raises
10 Russians with medicine ball
15 Sit ups
10 Supermans
15 Push ups
Agility 45:00 [3]
Wednesday May 28, 2014 #
Running 47:05 [3] 6.25 mi (7:32 / mi)
Biking 20:00 [3]
Crosstraining 20:45 [3]
6 rounds of:
15 Squats
15 Toe raises
15 Sit ups
6 Roll outs
10 Lunges with band
Finished with 40 medicine ball slams
15 Squats
15 Toe raises
15 Sit ups
6 Roll outs
10 Lunges with band
Finished with 40 medicine ball slams