Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WileyKyO-T

In the 7 days ending Apr 22, 2007:

activity

time

miles

+ft

Orienteering

3:11:22

8.53

(22:27)

13.72

(13:57)

1296

Running

2:12:41

19.17

(6:55)

30.85

(4:18)

Weights

1:04:00

Swimming

45:00

Trail Running

42:11

5.94

(7:06)

9.56

(4:25)

Cross Training

38:47

Boxing

29:00

Pushups/Situps

16:36

Total

9:19:37

33.63

54.13

1296

1:59

0:00

» now

Sunday Apr 22, 2007 #

Orienteering 1:10:52 [5] ***** 4.8 km (14:46 / km) +574ft 12:29 / km

another intense course

Note

Progress Report

15 APR - 21 APR
Score: 2/5
Grade: C
Met 1a-e, 5a, and 5b
Analysis: I worked out more last week than the week before. Running was good, but I need to work on upper body more.
Prospects for next week: I am probably not going to do much PT next week, as I am working on projects and getting ready for the A-meet. So, my goal is simply:
4 hours strength (weights, pushups/situps, boxing)
4 hourts endurance (running, swimming).
Hopefully I can make this goal.

Green - Day 2 - Splits

Saturday Apr 21, 2007 #

Orienteering 1:22:59 [5] ***** 5.2 km (15:58 / km) +722ft 13:10 / km
shoes: New Balance 478

Unbelievable O-Course at Harriman State Park

Green - Day 1 - Splits

Friday Apr 20, 2007 #

Running long 1:10:00 [4] 10.0 mi (7:00 / mi)
shoes: New Balance 478

Tricked a friend (and myself) into taking the wrong street to try to get to the RR, so I took a closer but likewise new path to the RR. Very scenic, but also "shady" as my friend said. Wanted to get 10 miles in, so I ran to south docks, around buffalo soldier, and around clinton lot and field to get exactly 10 miles. Wanted to be at a 7 min/mile pace, and I was.

Thursday Apr 19, 2007 #

Orienteering 37:31 [4] 3.72 km (10:05 / km)
shoes: New Balance 478

Ran a course that will be used for the A-meet to check point positions.

Wednesday Apr 18, 2007 #

Running race 23:26 [5] 3.77 mi (6:13 / mi)
shoes: New Balance 478

Personal time trial to meet over 3 mi, under 7 min/mile. Ran from Arvin to Jewish Chapel, to Lee, and back.

Cross Training 38:47 [5]
shoes: New Balance 478

Hard O-course with calisthenics inside Arvin. Mileage on this one is not a good measurement, but it was definitely cross training.

Boxing 15:00 [1]
shoes: New Balance 478

Working with a friend on strategies and intro to the hook.

Swimming 21:00 [2]

Same activities as yesterday, for the most part.

Tuesday Apr 17, 2007 #

Trail Running 42:11 [4] 5.94 mi (7:06 / mi)
shoes: New Balance 478

Good run on post; more than half on road but significant uphill and downhill on trails.

Pushups/Situps 16:36 [3]
shoes: New Balance 478

2x30's abs
2x25 pushups

Weights 37:00 [3]
shoes: New Balance 478

solo workout in the weight room

Note

I had my boxing mid-round evaluation today. My work at Arvin seems to be paying off; the instructor wrote that I had good straight punches and good combos, and I took Sgt. Wassel's advice and returned volume of fire by countering. However, my other forms of defense were weak. I'll try to work in defense in my practices somehow.

Swimming 24:00 [2]

practicing skills such as bob and travel, swimming underwater, and treading
practicing four basic strokes

Monday Apr 16, 2007 #

Running 39:15 [3] 5.4 mi (7:16 / mi)
shoes: New Balance 478

Run to Hacienda and back by South Dock with a friend.

Weights 27:00 [3]
shoes: New Balance 478

Bench, preacher curls, and dips with a friend

Boxing 14:00 [3]
shoes: New Balance 478

Practice for the mid-round evaluation tomorrow

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