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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrew.eck44

In the 7 days ending Jan 19, 2013:

activity # timemileskm+ft
  Running3 2:42:59 22.43(7:16) 36.1(4:31) 971
  Spinning2 1:30:54
  Orienteering1 1:25:27 6.72(12:43) 10.81(7:54) 103317c
  Climbing1 1:15:00
  Swimming1 40:00
  Warm-Up/Stretching3 34:00
  Abs and Arms3 30:00
  Total8 8:38:20 29.15 46.92 200417c

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Saturday Jan 19, 2013 #

12 PM

Orienteering race (Blue Classic) 1:25:27 [5] *** 6.72 mi (12:43 / mi) +1033ft 11:06 / mi
17c shoes: Salomon XA Pro 3D Ultra 2 (V3)

9.5km 17c

One of my best races ever. Pretty clean, only about a minute of error total. I'll do a SA a bit later.

Friday Jan 18, 2013 #

5 AM

Swimming 40:00 [3]

A bunch of 100s and 50s. Mostly Freestyle, but a bit of Breaststroke thrown in there. Tri's are real sore from the Pull-Ups, was getting tight.

Thursday Jan 17, 2013 #

1 PM

Spinning 1:00:24 [3]

An hour of spinning and Armchair-O.
At 20 Min and 40 Min I did 5 x 1 Min hard (faster and turned up resistance)/1 Min regular while reading with the heart rate elevated.

Maps:
BAOC Morgan Territory 2008 - Long
WOC 2010 - Men Middle Qualifier
WOC 2010 - Men Middle Final
WOC 2011 - Men Middle Qualifier
WOC 2011 - Men Long C
WOC 2011 - Men Sprint Final 2

Abs and Arms (Pull-Ups) 10:00 [4]

3 x Pull-Ups to failure:
17/13/8

20 x Calf Raises (Each Side) - Bad idea, tight calves from Spinning

100 x Forearm Pumps (Each Side)

Wednesday Jan 16, 2013 #

4 PM

Running warm up/down 10:07 [3] 1.3 mi (7:47 / mi)
shoes: Inov8 Road-X 255

Warm-Up down to South Dock

Running (Intervals + Cooldown) 30:32 [4] 4.14 mi (7:22 / mi) +184ft 7:05 / mi
shoes: Inov8 Road-X 255

2 x 1 Mi intervals at South Dock and then a cool down around Buffalo Soldier

5:50/5:59, ~4 Min Rest

Warm-Up/Stretching warm up/down (Stretching) 10:00 [1]

Tuesday Jan 15, 2013 #

4 PM

Running 33:26 [3] 4.6 mi (7:16 / mi) +387ft 6:44 / mi
shoes: Inov8 Road-X 255

Recovery Run around Buffalo Soldier, out to the Cemetery, and down around Flirty.

Running (Striders) 5:00 [3] 0.3 mi (16:40 / mi)
shoes: Inov8 Road-X 255

4 x 100m-ish Striders at Buffalo Soldier.

Warm-Up/Stretching warm up/down 12:00 [1]

Abs and Arms (Jakes Abs and Push-Ups) 10:00 [3]

30 x Jakes Abs
40 x Push-Ups

Monday Jan 14, 2013 #

4 PM

Running (BMB Run) 1:23:54 [3] 12.09 mi (6:56 / mi) +400ft 6:44 / mi
shoes: Inov8 Road-X 255

BMB with Nolan, Zach, and Mark
Hip started to get tight around Mile 10, backed it off a tad.
Great to get back and go far.

Warm-Up/Stretching warm up/down (Stretching) 12:00 [1]

10 PM

Abs and Arms (Pull-Ups) 10:00 [3]

Good form Pull-Ups to failure x 3
17-13-7 (90-120 sec rest)

Then Finger Pumps on the forearm trainer for good measure...

Mad stoked.
https://www.youtube.com/watch?v=OL0KFczy2Rw

Sunday Jan 13, 2013 #

2 PM

Climbing (Top Rope and Bouldering) 1:15:00 [3]

2 Attempts at 5.8s on Top Rope, then a ton of bouldering, V3-4. Pumped the forearm trainer a bunch too.

Spinning 30:30 [3]

Spinning with Jones after Climbing. Read some maps I had on my phone from NAOC, gotta remember to print some cool ones before next time.

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