Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hansolo

In the 7 days ending Feb 9, 2014:

	activity	#	time	miles	km	+m
	Running	3	2:12:37	15.24	24.53	492
	Cross Training	2	1:58:00
	Orienteering	4	1:53:00	6.34	10.2	150
	Strength & Conditioning	3	46:00
	Total	11	6:49:37	21.58	34.73	642
averages - sleep:6.8

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Sunday Feb 9, 2014 #

9 AM

Orienteering 48:00 [3] ** 6.34 mi (7:34 / mi) +150m 7:03 / mi
slept:7.5 shoes: Nike LunarEclipse2

Largely trail and road map running, but made effort to collect features despite foot of snow in woods.

Friday Feb 7, 2014 #

5 AM

Running warm up/down 25:00 [2] 3.3 mi (7:35 / mi) +66m 7:08 / mi
shoes: Nike LunarEclipse2

Easy run after climbing.

4 PM

Cross Training (Rock Climbing) 1:01:00 [3]
slept:6.33

Warm up. Free climbed for while, working on boulder problems. Solid forearm and muscle endurance workout.

5 PM

Strength & Conditioning (Core Work) 6:00 [3]
shoes: Nike LunarEclipse2

Brief but hard pushup workout, with some pullups added at end.

Thursday Feb 6, 2014 #

4 PM

Running intervals (Hills in 8 inches of snow) 50:00 [4] 5.0 mi (10:00 / mi) +243m 8:41 / mi
slept:6.5 shoes: Nike LunarEclipse2

To quote Zachary Schroeder, "Bloody snow/ice intervals from water tower to water tower aka awesome day. People were a little weirded out by the melted blood all over the hall as my shoes dried..."

Running warm up/down 10:00 [3]
shoes: Nike LunarEclipse2

Warm up and cool down after some bloody hills.

Wednesday Feb 5, 2014 #

4 PM

Strength & Conditioning 30:00 [3]
slept:7.3 (rest day) shoes: Nike LunarEclipse2

Pushups, situps, pull ups, burpees.

5 PM

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

Bulgaria map. Reworked a few other maps on Webroute--focusing on elevation changes and how it affects pace.

Tuesday Feb 4, 2014 #

5 AM

Strength & Conditioning 10:00 [3]

Core work--push ups, sit ups, ab workout, and planks. Stretched a few mins after.

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

Looked at a Bulgaria Map, planning my route. Got through a third of an additional 24k race map. Daily Arm Chair O.

4 PM

Running tempo 47:37 [3] 6.94 mi (6:52 / mi) +183m 6:20 / mi
slept:6.5 shoes: Nike LunarEclipse2

Nice tempo run.

Monday Feb 3, 2014 #

4 PM

Cross Training (Stair Repeats) 57:00 [3]
slept:6.9 shoes: Nike LunarEclipse2

8 single leg hops up Washington hall stairs (4 stairwells--6 floors for each)
12 regular sets of stairs (2 stairwells--6 floors for each)
30 situps after each stairwell complete

5 PM

Orienteering (Arm Chair O) 25:00 [3] **

Arm Chair O: focused on catching features

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