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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Rhombus

In the 7 days ending Apr 27, 2013:

activity # timemileskm+m
  Running4 1:59:59 14.91(8:03) 24.0(5:00)
  Orienteering1 1:02:07 3.79(16:23) 6.1(10:11)24c
  Strength1 40:00
  Total6 3:42:06 18.7 30.124c

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Saturday Apr 27, 2013 #

10 AM

Orienteering race (Middle) 46:42 [1] *** 4.1 km (11:23 / km)
11c

Dang it! I messed up the first control. I got to the feature without any problems but it turns out that the feature was a cave so the flag was tucked way inside. So when I looked down, I didn't see it and spent about 5min looking for it. The rest of the race went pretty good though.

Orienteering race (Sprint) 15:25 [2] *** 2.0 km (7:43 / km)
13c

Much, much better than this morning. I nailed every single control and only took one mediocre route choice.

Thursday Apr 25, 2013 #

4 PM

Running race (Track running) 4:59 [5] 1.5 km (3:19 / km)
shoes: Mizuno Wave Rider 15

4:49.64
This was my first track meet so I wasn't quite sure about my pacing but I did pretty well otherwise. 10th out of 18

Wednesday Apr 24, 2013 #

6 PM

Running (Running à la Francis) 1:00:00 [3] 8.5 km (7:04 / km)
shoes: Mizuno Wave Rider 15

OOC Training Frank Ryan Park / Transitway?Queensview Terrace North

w/u
going over loops, 200 m strides
w/o
- 3km line-o multiple terrains, working on transitions again...6 hidden controls on loop to be spotted and recorded mentally, mimicing first 7 controls of a middle-o race
Short Intervals in Elmhurst Woods
- 250 forest -30s rec-250 trail - jog ~150 rec
- 500 forest first then trail - jog ~150 rec
- 250 trail -30s rec-250 forest - jog ~150 rec
- 2 person o-relay, 3 controls per leg/runner
w/d
Kawam control pick up

Tuesday Apr 23, 2013 #

3 PM

Running intervals (Road running) 20:00 [4] 6.6 km (3:02 / km)

w/u 8 min run to the canal
w/o 6 x (2 min rest then 1 min hard)
w/d 6 min run back to school

Monday Apr 22, 2013 #

8 PM

Strength (Weights) 40:00 [1]

Two sets:
-10 Sit ups
-10 Upright rowing 18lb
-10 Calf raises
-10 Backups
-10 Squats 36lb
-10 Bench presses 70lb
-10 Leg raises (front, back, R side, L side) 5lb
-10x10sec Hamstring curls 5lb
-10 Side raises 7.5lb
-5 Chin ups
-10 Push ups
-10 Side chest raises 7.5lb
-10 Military presses 18lb per arm
-10 Curls 18lb
-10 Chest presses 18lb per arm

Sunday Apr 21, 2013 #

6 PM

Running (Road) 35:00 [2] 7.4 km (4:44 / km)
shoes: Mizuno Wave Rider 15

Should have worn shorts instead of tights...

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