Training Log Archive: BridgeIn the 7 days ending Sep 11, 2016:
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Sunday Sep 11, 2016 #
Event: DVOA Hickory Run Sand Spring
orienteering race 1:14:37 [3] *** 6.4 km (11:40 / km)
15c shoes: Salomon Speedcross
This went much better than last night! Took it carefully and hit most of the controls without much trouble.
Saturday Sep 10, 2016 #
Event: DVOA Hickory Run Sand Spring
orienteering 42:45 [3]
Star course. Only got through half the controls but it was a good eye-opener on the terrain.
orienteering 1:22:00 [3] **** 3.8 km (21:35 / km)
shoes: Salomon Speedcross
Contour-O. Went smoothly until the last course, which took 3 times as long as the others by I screwed up... Ah well.
orienteering 29:50 [3] **** 1.9 km (15:42 / km)
6c shoes: Salomon Speedcross
Z-Bonus contour exercise
orienteering 3:00:00 [4] **** 4.7 km (38:18 / km)
spiked:7/12c shoes: Salomon Speedcross
Night O advanced. It was so bad... Couldn't find 8 for the life of me, and decided just to go back in when I looked at my watch and my headlamp started dying.
Thursday Sep 8, 2016 #
running 35:50 [2] 4.45 mi (8:03 / mi)
shoes: PureCadence
Shake-out run to/around Buffalo Soldier
cross training 1:00:00 [4]
Arvin workout
Set 1:
15 min bike
20 burpees
100 Russian twists
30 air squats
10 pull-ups
1 min wall sit
Set 2:
10 min bike
15 burpees
100 4-ct flutter kicks
25 air squats
8 pull-ups
40 partner push-ups
1 min wall sit
Set 3:
5 min bike
10 burpees
100 crunches
20 air squats
5 pull-ups
Abs:
1 min 6 inches
30 knees to chest
30 bicycles
30 incline sit-ups with plate
1 min plank
More pull-ups!
Set 1:
15 min bike
20 burpees
100 Russian twists
30 air squats
10 pull-ups
1 min wall sit
Set 2:
10 min bike
15 burpees
100 4-ct flutter kicks
25 air squats
8 pull-ups
40 partner push-ups
1 min wall sit
Set 3:
5 min bike
10 burpees
100 crunches
20 air squats
5 pull-ups
Abs:
1 min 6 inches
30 knees to chest
30 bicycles
30 incline sit-ups with plate
1 min plank
More pull-ups!
Wednesday Sep 7, 2016 #
running 24:30 [3] 3.25 mi (7:32 / mi)
shoes: PureCadence
Lee Gate
orienteering 55:00 [3]
Partner-O. Time includes run up to the start and push-ups and squats.
Tuesday Sep 6, 2016 #
orienteering 55:12 [3] *** 4.0 km (13:48 / km) +165m 11:26 / km
12c shoes: Salomon Speedcross
Screwed up big time around point 9, maybe a 4 minute mistake. Other than that it went ok. Just need to work on going faster, relocating more efficiently, and improving the little details.
Monday Sep 5, 2016 #
running 1:00:30 [2] 7.35 mi (8:14 / mi)
shoes: PureCadence
Easy run back on post