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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: expresso

In the 7 days ending Oct 20, 2012:

activity # timemileskm+m
  Orienteer3 4:20:30
  Gym2 36:00 1.18 1.9
  Lift2 7:00
  Total5 5:03:30 1.18 1.9

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Saturday Oct 20, 2012 #

Orienteer 1:49:00 [4] ****
shoes: ORoc 12

NAOC Long
Not moving particularly fast but clean and enjoyable.

Friday Oct 19, 2012 #

Orienteer race (middle) 1:01:30 [4] *****
shoes: ORoc 12

NAOC Middle.
Early mistakes adjusting to the vegetation and its mapping. Fun though.

Thursday Oct 18, 2012 #

Orienteer 1:30:00 [2]
shoes: ORoc 12

NAOC Model Event
Bit disappointed the quality of the woods and hoped the rest of the weekend would be better.

Tuesday Oct 16, 2012 #

Lift 4:00 [5]

Front rack alternating lunge.
8 reps on the minute for 6 minutes.
65#

Gym 12:00 [5] 1.9 km (6:19 / km)

Run for max distance.
At the top of every other minute, complete 12 reps walking lunge
and 12 hand release pushups.

Monday Oct 15, 2012 #

Lift 3:00 [5]

Strength:
Deadlift. Find 1 rep max.
... mine was 250 today.

Gym 12:00 [5]

Ladder: reps of 3-6-9-12-15-18-21.
Sumo Deadlift high pull (65#),
Box Jumps.

Gym 12:00 [3]

1k row warmup.
Jump rope & abs, post.

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