Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: expresso

In the 30 days ending Sep 30, 2012:

activity	#	time	miles		km		+m
Orienteer	3	5:05:22	7.46		12.0		200
Bike	8	3:58:00	39.2	(6:04)	63.09	(3:46)
O-Related	2	3:30:00
Gym	7	2:07:05
Run	2	55:00	5.5	(10:00)	8.85	(6:13)
Lift	6	44:00
Total	12	16:19:27	52.16		83.94		200

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Thursday Sep 13, 2012 #

Gym 15:00 [5]

Ahhh, so the put up the workouts the night before, this will help:
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20 Burpee Box Jumps,
30 knees to elbows,
40 KB swings,
60 situps,
40 KB swings,
30 Knees to elbows,
20 Burpee Box Jumps.
Complete a max effort 500m row as soon as possible.
-----
Clumsy at burpees but moved up to taller box.
Knees to elbows, well, that's abs, 'nuf said.
KB swings, np, 25#
Situps. ugh.
So I discovered this thing called a rowing machine with handle, rope & flywheel. I am one with this new contraption. To think I partied & played ultimate frisbee through college instead of getting a crew (or maybe just erg) scholarship.

Gym (jump rope) 4:00 [3]

Wednesday Sep 12, 2012 #

Bike (mtn.) 24:00 [3] 3.8 mi (6:19 / mi)

chilly outbound in the morning breeze, still sweating home.

Gym 4:00 [4]

rope jumping warmup

Lift 5:00 [4]

fronts squats. i can do these ok but only pushed it up to 3 x 3 @ 95#

Gym 17:10 [5]

yay!! my favorite workout. squats & running. these seem to happen weekly.
ladder down 15, 12, 9, 6, 3 squats with 200m between and then a final 400.
killed it and everyone because they can't run (but i used fairly light weight, 55#)

Tuesday Sep 11, 2012 #

Bike (mtn.) 24:00 [3] 3.8 mi (6:19 / mi)

to/from gym.

Lift 15:00 [4]

stupid snatches. just don't think this did me much good with the light weight and terrible technique. just couldn't get it together.

Gym 10:00 [3]

jumping rope. better.

Monday Sep 10, 2012 #

Bike (mtn.) 38:00 [3] 6.5 mi (5:51 / mi)

bike to gym/DD/home.

Lift 5:00 [5]

straight presses... these are somewhere between a strict press & shoulder press and all involve getting bar above head while standing with varying amounts of help from jerking the bar with your body. these are not my favorites but i maxed out at 95lb.

Gym 11:55 [5]

cardiac hammer-fest portion of workout.
5 * ( 8 shoulder presses, 12 pushups, 30 lateral hops over bar ) for time.
presses were ok 'til end as weight was only 55, pushups were wimpy, but totally jammed on the lateral hops as i imagined myself skiing moguls and flew through them faster than anyone. wheeeeee.

Gym 8:00 [3]

extra credit rope jumping & leg lifts on my own.

Run (path) 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Mizuno WR 11

Carmel path lap, almost. started really slow to recover from workout and then hit stride in middle but minor-tweaked an overuse muscle pushing near the end. this happens to me when ramping-up, it's kinda like a built-in circuit breaker to keep my overzeaous mind from trashing my body.

Sunday Sep 9, 2012 #

Bike (mtn.) 30:00 [3] 5.0 mi (6:00 / mi)

Biking between control sites for setting & pickup.

O-Related (setting & pickup) 2:00:00 [3]
shoes: ORoc 12

Dismounted portion of my hobilar duties.

Saturday Sep 8, 2012 #

Bike (mtn.) 30:00 [3] 5.0 mi (6:00 / mi)

Biking around Deer Grove setting controls for tomorrow.

O-Related (setting) 1:30:00 [3]

Foot part of control setting.

Friday Sep 7, 2012 #

Bike (mtn.) 22:00 [3] 3.6 mi (6:07 / mi)

to/from gym.

Lift 6:00 [5]

back squats. worked up to 145; another wimpy benchmark established. quiet group.. no "sand kicked in my face."

Gym 28:00 [3]

down ladder: light weight squats, jump rope & leg lifts.
50sq, 150jr, 10ll
40sq, 120jr, 10ll
30sq, 90jr, 10ll
20sp, 60jr, 10ll
10sq, 30jr, 10ll
Oooof.

Thursday Sep 6, 2012 #

Bike (mtn.) 45:00 [3] 7.5 mi (6:00 / mi)

bike to gym/DD/home.

Lift 5:00 [3]

strength portion. standing straight presses. maxed at a wimpy 3 * 85lb.

Gym 12:00 [5]

AMRAP (200m run, 6 standing presses) for 12 minutes. Feeling better than past weeks and toast everyone on the run, although they lift a lot more than I.

Run (path) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Mizuno WR 11

Felt so good that I went for Carmel (path) run from DD.

Wednesday Sep 5, 2012 #

Bike (mtn.) 25:00 [3] 4.0 mi (6:15 / mi)

to/from gym.

Gym (rope) 7:00 [3]

rope jumping before & after.

Lift 8:00 [3]

deadlifts. tried not to kill myself and worked slowly up to only (8 * 135lb).

Gym 10:00 [5]

box jumping & lifting kb above head 8x at top of every minute. while i use the shoebox height today, i will rock at this someday.

Monday Sep 3, 2012 #

Orienteer race (goat) 2:05:00 [3] 12.0 km (10:25 / km) +200m 9:37 / km
shoes: ORoc 12

Rocky Mountain Goat
Unbelievably beautiful location. Tried hard to be able to run alone by letting fast, following types go ahead and then break away from the inevitable cling-ons occasionally intersecting with me. Nearly perfect, albeit slow, run for me. Great capper to the weekend.

Sunday Sep 2, 2012 #

Orienteer (classic) 1:35:00 [3]
shoes: ORoc 12

Western States Champs, Red, Day 2.
Bad first control; too common an error of mine. Good until missed seeing a control and went right by it and way DOWN to next control. Realized mistake and had to climb. Last error was a map anomaly (unmapped aspens) that threw me off but I should have corroborated the grove before the route adjustment.

Day 2 (Sunday) - Red - Splits

Saturday Sep 1, 2012 #

Event: 2012 Western States Orienteering Championships

Orienteer race (classic) 1:25:22 [4]
shoes: ORoc 12

Western States Champs, Day 1.
Slow run, run, run. Nav was good, except one control.

Day 1 (Saturday) - Red - Splits

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