Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Mar 22, 2014:

activity	#	time	miles		km		+m
orienteering	5	6:00:20	10.26		16.51		840	34c
cross training	6	2:40:00	2.86		4.61
walking	2	1:05:00
track workout	2	34:20	5.0	(6:52)	8.05	(4:16)
running	2	32:00	3.55	(9:01)	5.71	(5:36)
Total	7	10:51:40	21.67		34.88		840	34c
[1-5]	6	9:16:40

2:52

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Saturday Mar 22, 2014 #

cross training warm up/down 20:00 [2] 1.0 mi (20:00 / mi)

Warm-up

orienteering (long) 2:02:29 [4] *** 8.23 km (14:53 / km) +500m 11:25 / km
14c

Legs were dead from the middle, and the hills were HUGE (by South Texas standards), so I had to walk a lot :(
Besides that, it was a really nice course and I didn't make any awful-terrible mistakes, so it was an enjoyable experience.

orienteering 20:00 [0]

Course review

Long red - Splits

Friday Mar 21, 2014 #

Event: Run Black Diamond

cross training warm up/down 35:00 [2] 3.0 km (11:40 / km)

Run/walk to start and finish, as well as warm-up routine

orienteering race (middle) 2:02:51 [4] **** 4.5 km (27:18 / km) +340m 19:49 / km
20c

Probably the hardest orienteering race I have ever run. Made quite a few mistakes involving reading the map and navigation, learned a lot from that. I can't believe I was able to finish the course...

orienteering 15:00 [0]

Course review

Middle Red - Splits

Thursday Mar 20, 2014 #

orienteering 30:00 [0]
(rest day)

Armchair on the plane

Wednesday Mar 19, 2014 #

running (track practice) 20:00 [2] 2.3 mi (8:42 / mi)

Distance is an estimation because we went up and down the bleachers several times.

running warm up/down 2:00 [2] 0.25 mi (8:00 / mi)

cross training warm up/down 10:00 [3]

Dynamic warm-up and stretch

cross training 30:00 [3]

Core and ab work

orienteering (armchair) 30:00 [0]

Tuesday Mar 18, 2014 #

orienteering (city orienteering) 20:00 [2] 2.35 mi (8:31 / mi)

Plan: have the team split into 2 groups and run a 6-control course. What happened: not that. Long story short, my group ended up getting to only 1 control before we had to turn back. Next time the course will be much much shorter.

track workout 14:22 [3] 2.0 mi (7:11 / mi)

Easy-ish 3200. It was really hot- almost 90 degrees! I shouldn't complain, it could be 110, but still.

cross training (heavy bag) 10:00 [3]

walking 30:00 [1]

Worked on form and posture. Also imagined what the neighborhood would look like on a map.

Monday Mar 17, 2014 #

running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Can't remember if I did 1200 or 1600 meters total... not sure if that's a good thing.

cross training 15:00 [2]

Dynamic warm-up and stretch

track workout 19:58 3.0 mi (6:39 / mi)

Wasn't feeling 100% energetic. Did 1200-800-400-400-800-1200 with sufficient break.
1200- 4:48. Passed the 800 in 2:58ish, then something happened
that was not wonderful
800- 4:04. Did a really easy indian run with all the distance people
400- 1:23. Aimed for under 80 seconds. Died the last 150 meters.
400- 1:24. ...consistency?
800- 3:12. Died again.
1200- 5:05. Tried to work on form, ended up with a sort of sad jog.
Oh well. Stuff happens.

cross training 5:00 [3]

Random core exercises

Sunday Mar 16, 2014 #

walking 35:00 [2]
(rest day)

Walking all around

cross training (heavy bag) 35:00 [3]

Punching bag, with a few 2-4 minute breaks (which consisted of at least 100 jumping jacks each).

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