Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hansolo

In the 7 days ending Apr 20, 2014:

	activity	#	time	miles		km		+m
	Running	3	2:36:28	18.2	(8:36)	29.29	(5:21)	1177
	Strength & Conditioning	3	2:30:00
	Orienteering	3	1:53:00	3.73		6.0		150	5c
	Boxing	3	1:35:00
	Cross Training	1	1:00:00	4.0	(15:00)	6.44	(9:19)
	Total	13	9:34:28	25.93		41.73		1327	5c
averages - sleep:7.6

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Sunday Apr 20, 2014 #

11 AM

Cross Training 1:00:00 [1] 4.0 mi (15:00 / mi)
(rest day)

Took train to city today to attend Easter service. Hit China Town, Little Italy, NYU, etc. Walked a fair amount, but today was intended as a rest day.

Saturday Apr 19, 2014 #

6 PM

Running long (Crow's Nest) 1:08:26 [4] 8.3 mi (8:15 / mi) +450m 7:03 / mi
slept:9.0 shoes: Nike Zoom Trail

Down railroad tracks to Crow's Nest and more. Rest time at top not included in total time.

Absolutely beautiful view! Happy Easter to all!

Friday Apr 18, 2014 #

7 AM

Boxing 45:00 [3]

Learned jab, cross to body, hook to body, hook to head combo. Learned defense. Mostly instruction with some sparring up to 100%.

9 AM

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

WebRoute maps, including 1 Ausie champ map and multiple Czech maps.

1 PM

Strength & Conditioning (CrossFit) 40:00 [4]
shoes: Nike Zoom Trail

Warm Up
-500m row
-(8 chin ups, 8 pushups, 8 walking lunges) X 2

Workout
Ten Rounds for time as follows:
10-9-8-7-6-5-4-3-2-1 x Ring Push-ups
10-9-8-7-6-5-4-3-2-1 x Ring Row
5-5-5-5-5-5-5-5-5-5 x Box Jumps (24/20”)

4 PM

Running intervals (Hill Intervals) 51:22 [4] 4.9 mi (10:29 / mi) +412m 8:19 / mi
shoes: Nike Zoom Trail

Ran up to Redoubt 4, thru woods.

Once at Reoubt 4, I ran from Redoubt 4 to top of ski slope 3 times. It was a 217ft uphill climb each time. My splits decreased each interval. My rest was the jog back down to Redoubt 4.

Ran back to down to Mac, thru woods and past '49 Lodge.

Thursday Apr 17, 2014 #

Note
(rest day)

Much needed rest after full day yesterday physically and full day today mentally.

Wednesday Apr 16, 2014 #

7 AM

Boxing 45:00

Learned hook and defense for it. 2 x 30sec work times.

1 PM

Strength & Conditioning (CrossFit) 1:00:00 [4]
slept:6.75 shoes: Nike Zoom Trail

Warm Up
-jogged 100m
-ran 800m

Lifting Skills
-3 rope climbs, rest,
-2 rope climbs, rest
-2 rope climbs, rest,
-1 rope climb, rest
-completed in 15 min
-learned power clean lift

Workout
1 set:
-3 power clean lifts (~50lbs)
-6 pushups
-6 air squats

Repeated set as much as you can for 3 min, then rested 1 min. I generally got 2.5 sets in per 3 min.

I completed 5 rotations of 3 min repeats/1 min rest.

4 PM

Orienteering 1:08:00 [3] *** 6.0 km (11:20 / km) +150m 10:04 / km
5c shoes: Nike Zoom Trail

Ran makeshift course around Turkey Hill Pond. An eager start threw me off, but I recovered. Encountered heavy climb and serious thorns. But was happy to get out in the woods again. Will be doing more of this as ICs approaches.

Distance/climb are approximations.

6 PM

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

WebRoute course that Erin sent out. Interesting map--not sure I could make out the control numbers on the map tho.

Tuesday Apr 15, 2014 #

4 PM

Running (Trail Run) 36:40 [3] 5.0 mi (7:20 / mi) +315m 6:08 / mi
slept:7.0 shoes: Nike Zoom Trail

Trail run in rain--awesome.

Monday Apr 14, 2014 #

7 AM

Boxing (Cross Evaluation) 5:00 [5]

Solid match. Had poor stance at beginning, but fixed that in second round by using my reach and stamina to my advantage.

Still much to learn. Will follow up this weekend with practice.

1 PM

Strength & Conditioning (CrossFit) 50:00
shoes: Nike Zoom Trail

My lifting bud and I determined that CrossFit offers more comprehensive training, better cardio incorporation, and even lifting instruction. So, I will be doing CrossFit workouts along with my regular woods running regimen.

Today:

Warm Up
I. Row 500m (Power Refinement Curve)
II. 3 Rounds of
-Max Reps or 5-7 x Pull-ups
-Max Reps or 15 x Push-ups (ARMY PT STANDARDS)
-Air Squat (wall therapy/bench for knee slide)

Lifting Skills
-Power Clean
-Push Press

Workout
Complete as many Rounds/Reps as possible in 12:00 of
-5 x Scaled Pull-ups (Ring Row or Banded)
-10 x Wallball (14/10lbs)
-15 x Russian KB Swings (20/16kg)

Completed about 5.5 rounds in 12:00.

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