Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hansolo

In the 7 days ending Jan 19, 2015:

	activity	#	time	miles		km		+m
	Orienteering	4	5:04:16	24.24		39.02		750
	Strength & Conditioning	3	2:01:00
	Running	2	1:04:16	12.13	(5:18)	19.53	(3:17)	80
	Cross Training	1	30:00	6.32	(4:45)	10.17	(2:57)	300
	Total	10	8:39:32	42.7		68.72		1130
averages - weight:180lbs

1:58

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Monday Jan 19, 2015 #

9 AM

Orienteering race (Extreme-O) 1:58:52 [4] 10.5 mi (11:19 / mi) +200m 10:41 / mi
shoes: Salomon Men's Speedcross 3

Sunday Jan 18, 2015 #

10 AM

Orienteering race 1:19:41 [4] 8.4 mi (9:29 / mi) +150m 8:59 / mi
shoes: Salomon Men's Speedcross 3

Don't think my time factored in the two 120 second time cuts for road crossings...

Blue - Splits

Saturday Jan 17, 2015 #

Event: Georgia Navigator Cup / Southeast Interscholastics Championships

12 PM

Orienteering race 1:25:43 [4] 8.6 km (9:58 / km) +400m 8:05 / km
shoes: Salomon Men's Speedcross 3

Blue - Splits

Thursday Jan 15, 2015 #

Running tempo 18:20 [4] 3.0 mi (6:07 / mi)
shoes: Salomon Men's Speedcross 3

5 PM

Strength & Conditioning (Leg Press) 15:00 [4]
weight:180lbs

4 x 15 Leg Press

8 PM

Orienteering (Arm Chair O) 20:00 [3]

Some much needed map prior to this weekend!

Wednesday Jan 14, 2015 #

1 PM

Strength & Conditioning (Lifting - Endurance) 50:00 [4]
shoes: Salomon Men's Speedcross 3

Pullups 10 x 3
Lap Pull Down 15 x 4, 90lbs
Low Row 15 x 3, 100lbs
Biceps Curls (two types) 4 x 15 each arm
Jett's abs

4 PM

Cross Training (Biking) 30:00 [4] 6.32 mi (4:45 / mi) +300m 4:08 / mi

-level 14 random hill
-afterwards: 25 pushups x 4

Tuesday Jan 13, 2015 #

2 PM

Strength & Conditioning (Lifting - Endurance) 56:00 [4]
shoes: Nike LunarEclipse2

Chest and Triceps Endurance (30sec rest in between sets):
4 x 10 benchpress 115lbs
3 x 15 cable curls 17.5lbs each arm
2 x 25 pushups
4 x 17 triceps pushdowns 25lbs
3 x 15 triceps overhead pulls 25lbs
10min Jett's abs*

Jett's abs*
Sit-ups X 30 sec
6 inch hold x 30 sec
12 inch hold x 30 sec
Flutter kick x 30 sec
Scissor kick x 30 sec
Bicycle x 6 sec
Ab Rows x 30 sec
Ankle touches x 60 sec

30 sec rest

Bridge x 60 sec
One-leg bridge x 30 sec
Change to other leg for 30 sec
Side plank x 60 sec
Change to other side for 60 sec
Plank x 60 sec

4 PM

Running intervals 15:56 [4] 4.4 km (3:37 / km)
shoes: Salomon Men's Speedcross 3

Running warm up/down 30:00 [3] 6.4 mi (4:41 / mi) +80m 4:31 / mi
shoes: Salomon Men's Speedcross 3

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