Training Log Archive: hansoloIn the 7 days ending Mar 9, 2014:
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Sunday Mar 9, 2014 #
Orienteering (Level 1 Coaching Certif.) 4:00:00 [3]
slept:7.0 shoes: Nike LunarEclipse2
Day 3
Agenda:
-Reviewed Exam
-Administered Designed Orienteering Exercise
-Completed 3 other exercises for teammates (two focusing on distance estimation, one on rough map)
-After Action Review (what went well, sustains/improves)
Overall, the weekend taught me the basics of professional orienteering coaching in addition to emphasizing distance estimation and personal schedule development.
Saturday Mar 8, 2014 #
Running (Light Run) 27:28 [2] 3.9 mi (7:03 / mi) +37m 6:50 / mi
slept:8.0 shoes: Nike LunarEclipse2
Strength & Conditioning (Core Work) 13:00 [3]
shoes: Nike LunarEclipse2
No rest between sets.
Orienteering (Level 1 Coach Certif.) 13:00:00 [3]
shoes: Nike LunarEclipse2
Day 2
Agenda:
-Injury Prevention (injuries covered: shin splints, stress fractures, avoiding pulling muscles...etc.)
-Keeping Records (training logs, competition logs, the best competition routines)
-Quiz 2
-Key Elements of Successful Coaching (athletes, coaching, support; attitude, knowledge, skills; using visualization to focus on weaknesses in training, strengths in competition)
-Skills Course Design (designed, briefed, and set up orienteering training exercise for group)
-Field Exercises, Dry Runs, and After Action Review of course design process
-Final Exam
-OCAD Course Setting (learned how to build courses online)
Friday Mar 7, 2014 #
Orienteering (Level 1 Coach Certif.) 3:00:00 [3]
Day 1
Agenda:
-Techniques/Skills review (basic techniques, skills, tools, methods, route selection and relocation procedures)
-Philosophy of Training
-Physical Aspects of O (running types, workout types, physical conditioning components)
-O Training Schedules (strength, form, endurance and speed running and its uses in orienteering)
-Schedule Development (built training calendars, allocating interval and distance days...etc.)
-Quiz #1
Thursday Mar 6, 2014 #
Orienteering intervals (Sprint Relay) 47:31 **
slept:6.5 shoes: Nike LunarEclipse2
-run to point 1, take bag to point 2, return to Pershing
-20 side crunches (each side), 30 pushups
Leg 2
-run to point 3, take bag to point 4, return to Pershing
-30 sec side planks; 1 min front plank
Leg 3
-run to point 5, take bag to point 6, return to Pershing
-10 pullups; 60 flutter kicks
Leg 4
-run to point 7, take bag to point 8, return to Pershing
-25 burpees
Leg 5
-run to point 8, take bag to Pershing
-40 pushups, 60 crunches
Wednesday Mar 5, 2014 #
Running tempo 49:38 [3] 8.0 mi (6:12 / mi) +40m 6:07 / mi
slept:6.7 shoes: Nike LunarEclipse2
Running warm up/down 2:00 [3]
shoes: Nike Zoom Trail
Strength & Conditioning (Stretching/Core Work) 20:00 [3]
shoes: Nike LunarEclipse2
Orienteering (Daily Arm Chair O) 15:00 [3]
Tuesday Mar 4, 2014 #
Running tempo 31:18 [3] 5.11 mi (6:08 / mi) +97m 5:47 / mi
slept:6.75 shoes: Nike LunarEclipse2
Monday Mar 3, 2014 #
Running tempo 32:09 [3] 5.09 mi (6:19 / mi) +97m 5:58 / mi
shoes: Nike LunarEclipse2
Strength & Conditioning (Stretching/Core) 5:00 [3]