Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: J-BANGZ

In the 30 days ending Sep 30, 2012:

activity	#	time	miles		km		+m
Running	8	8:39:14	69.71	(7:27)	112.19	(4:38)	378
Climbing	2	5:00:00
Orienteering	4	4:50:00	14.5		23.33
Orienteering Meet	2	2:13:20	7.52	(17:44)	12.1	(11:01)		30 /	30c	100%
Cross training	2	1:20:10
Stretching	2	25:00
Abs and Arms	1	8:00
Total	14	22:35:44	91.73		147.63		378	30 /	30c	100%

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Saturday Sep 29, 2012 #

Running 2:34:52 [3] 20.13 mi (7:42 / mi)
shoes: New Balance 850 (road/marathon

went out washington into blackrock, just ran around untill i felt content (around 8 miles or so in blackrock) and then went around lake popalopen via. the buckner 10k course. Felt great, went nice and slow just to get the feel for running that kind of distance again.

I got a lot of sleep last night, but I feel a bit dehydrated and sick today. Hopefully some more rest tonight will cure that.

Thursday Sep 27, 2012 #

Running warm up/down (warm up before intervals) 9:52 [3] 1.27 mi (7:46 / mi)
shoes: New Balance 850 (road/marathon

Running 30:38 [3] 4.72 mi (6:29 / mi)
shoes: New Balance 850 (road/marathon

did the ODIA/Flirty combo hill workout. We split into buddy teams and one person started by going up ODIA to beat navy tunnel and then back down to the bottom and up flirty walk to the big tree at the top. They would high-five the other team member at the bottom of ODIA before going up flirty. Recovery period was the wait between the flirty portion and then the other team member finished the ODIA leg. I felt good today. I paired up with Duncan and we killed it.

Running warm up/down 11:52 [3] 1.26 mi (9:25 / mi)
shoes: New Balance 850 (road/marathon

Stretching 10:00 [3]

Wednesday Sep 26, 2012 #

Orienteering 45:00 [3] 4.5 mi (10:00 / mi)
shoes: Salomon Trail Shoes

went and pulled points from yesterdays course. We changed the course format a little to start from a different location and it opened up a lot of possibilities for both the new and the old guys on the team. Ended with some pushups and upper body training.

Tuesday Sep 25, 2012 #

Orienteering 1:00:00 [3]

followed the new guy around on the course today. We took our time. There were some issues with point placement but other than that things went well. I determined that I need to get more active participation from other members of the team on weekends to get the courses set up.

Monday Sep 24, 2012 #

Running 1:13:34 [3] 10.6 mi (6:56 / mi)
shoes: New Balance 850 (road/marathon

Took the vans to stormking mtn. ran down via round pond and then went out to buffolo soldier and back in. felt good with the cooler weather and all.

Sunday Sep 23, 2012 #

Orienteering (Course Setting) 2:00:00 [3] 6.0 mi (20:00 / mi)
shoes: Salomon Trail Shoes

Went and pulled the courses from the last 2 weeks at area T and rte. 6. Then went and placed the courses for next week out at blackcap/OP Charlie.

Saturday Sep 22, 2012 #

Running 51:56 [3] 7.26 mi (7:09 / mi)
shoes: New Balance 850 (road/marathon

woke up at 0500 and went for a quick run before climbing at the gunks.

Climbing (gunks) 3:00:00 [3]

Went Climbing in the gunks today. Did trad lead on a 5.6 while I was out there. West climbing with Zach, Andrew, Donny, Tank, Will, and Alex. It was great and I got a chance to do some trad lead (kind of sketchy but awesome).

Friday Sep 21, 2012 #

Climbing 2:00:00 [3]

went climbing at the PI wall after school today with Zach, Donny, Andrew and Will

Thursday Sep 20, 2012 #

Running 53:43 [3] 7.5 mi (7:10 / mi) +178m 6:40 / mi
shoes: New Balance 850 (road/marathon

Out Washington Gate, 1 Mi warm-up, 3 x 1 On/1 Off, 1.5 Mi cool-down.

Hard Miles:
6:50 (Up out Washington)
5:40 (maybe 5:35 didnt stop timer) (Rolling to Slight Down last 0.1)
5:40 (didnt have to stop at gate) (Slight up, through Gate to flat)

Abs and Arms (pushups/pullups/abs) 8:00 [3]

Stretching warm up/down 15:00 [3]

Wednesday Sep 19, 2012 #

Orienteering (Course setting) 1:05:00 [4] 4.0 mi (16:15 / mi)
shoes: New Balance 850 (road/marathon

West and set the courses for practice today. Did a practice course that empohasized long legs followed by shorter ones to work on making a mental change from little navigation over a long course to several small legs with micro-navigation

C • Good practice. 1

Running (run after setting) 41:49 [3] 5.11 mi (8:11 / mi) +200m 7:18 / mi
shoes: New Balance 850 (road/marathon

Tuesday Sep 18, 2012 #

Cross training 1:20:00 [4]
shoes: New Balance 850 (road/marathon

3x Circut + an extra IOCT

IOCT
30x pushups
30x sit-ups
30x medicineball sit-ups with partner
10x pull-ups
10x dips
1x buddy carry with partner

Was a great workout. I got to exersice the french vocab by showing the french cadets how to run through the IOCT. Was definately a good break that worked the upper body as well.

Monday Sep 17, 2012 #

Running 1:10:58 [3] 10.0 mi (7:06 / mi)
shoes: New Balance 850 (road/marathon

the distance is a bit of a guess. i did not have my gps watch because my garmin 305 broke in half before the beginning of the run. I used google earth but that is not always the most accurate

pace was easy. I ran with Zach, Mark, Eck, and Miles. The run was great but I did feel it a bit in my knees. I may need some inserts for my new shoes because they have a little less support than my last pair. The knee pain is a symptom of my feet rolling in slightly.

Sunday Sep 16, 2012 #

Orienteering Meet race (DVOA) 1:33:00 [5] **** 7.8 km (11:55 / km)
spiked:13/13c shoes: Salomon Trail Shoes

Actual distance ended up being 7-7.5 miles. The course was great but there were a few point where there seemed to be little thought to route choice. i.e. point 8 and 9. The sole route choice involved going through some dark green on the way to the point.

Overall, my navigation was good except for a few small errors that I need to work on. I need to try to incorporate more compass practice and pace count through different terrain. I made some mistakes because I went left/right instead of a more precise compass measurement. Taking my time on a couple of points would have saved me about 10-12 mins worth of error.

I am now officially sore.

Blue - Splits

Saturday Sep 15, 2012 #

Orienteering Meet race (Night-O) 40:20 [5] *** 4.3 km (9:23 / km)
spiked:17/17c shoes: Salomon Trail Shoes

Started off the course a little sore/tired which may have been to my benefit because I slowed down a bit and made few mistakes. I was almost dead-on to every point and was able to keep good pace. My only real error was on point 4 where I cut in too early and misread the map losing about 30-40 seconds.

Other than that, things felt awesome. This was the first time I have orienteered since first semester of last year (excluding the summer land nav and FFL o-course). It was a great confidence booster to get back in the game and compete again.

Cross training (Combatives w/h Grant) 10 [5]

Sparred for 10 mins with Jake Grant, after the first half we were both pretty tired but unwilling to give up. We eventually decided to stop because it really wasnt going anywhere, Jake did very well for not having had any serious combatives training before.

This may have been a poor choice to do immediately before running the night-o. Was a much more strenuous workout than i originally anticipated.

Running intervals 20:00 [5] 3.0 km (6:40 / km)
shoes: Salomon Trail Shoes

Did roughly 20 mins of trail intervals as part of training for sprints. We did some map memorization and then sprinted off to different points to see if we could memorize the point in 20 seconds or less.I geberally did the following:

read map for 5-10 seconds
run to point at 100%
jog back at distance running pace
repeat process for next point.

Advanced - Splits

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