Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hansolo

In the 7 days ending Apr 27, 2014:

	activity	#	time	miles		km		+m
	Orienteering	7	4:51:48	22.12		35.6		1095	105c
	Strength & Conditioning	3	1:35:00	0.5		0.81
	Boxing	2	1:30:00
	Running	1	30:00	4.0	(7:30)	6.44	(4:40)	200
	Total	12	8:26:48	26.62		42.85		1295	105c
averages - sleep:5.8

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Sunday Apr 27, 2014 #

9 AM

Orienteering race 1:01:55 [4] *** 6.0 mi (10:19 / mi) +300m 8:56 / mi
22c shoes: Nike Zoom Trail

Beautiful day for ICs. Overall, it was probably my best race yet, leading me to be very optimistic about the future!

Started slow and sped up gradually as my confidence increased. Made little to no errors and always knew where I was! It felt pretty awesome! Ran road route to point 13--good call. Most of my route choices were good calls.

Things to improve: speed at beginning and determining when it is best to go straight to the point. But, that comes with experience.

C • Nice run. 1

White Clay Creek - Red - Splits

Saturday Apr 26, 2014 #

Event: 2014 US Relay Champs and Intercollegiate Champs

2 PM

Orienteering race (Relay) 41:14 [3] *** 5.3 km (7:47 / km) +150m 6:49 / km
20c shoes: Nike Zoom Trail

Combined two leg time/distance.

First leg was overly cautious, but then made a few small mistakes. Nothing too big though. Ran 3.6k in 28:47.

Second leg was fast and I made time. Ran 1.7k in 12:27, catching up to Teddy who was in first.

Nick Ives and I ended up winning!

Friday Apr 25, 2014 #

7 AM

Boxing 45:00
slept:5.0 (rest day)

200m warm up jog. Practice sparring and 2 (1 minute) rounds in the ring. Solid practice.

Took day off due to little sleep and intercollegiates tomorrow.

Thursday Apr 24, 2014 #

Running 30:00 [3] 4.0 mi (7:30 / mi) +200m 6:30 / mi
shoes: Nike Zoom Trail

Ran up and down the ski slope.

4 PM

Orienteering (Practice Course) 49:00 [3] *** 5.1 km (9:36 / km) +110m 8:40 / km
12c shoes: Nike Zoom Trail

Nasty fall in beginning combined with little focus on #2 sort of put me off.

I have come to realize that it is very important to start off slow and easy, and then gradually pick it up. Most of my mistakes on courses in the past has been because of starting too fast--time to take my own advice!

C • Great observation! 2

Wednesday Apr 23, 2014 #

1 PM

Strength & Conditioning (CrossFit ) 35:00 [4] 0.5 mi (1:09:58 / mi)
shoes: Nike Zoom Trail

Warm Up
-400m run
-keg bell swings + keg bell squats for 4 min

Work Out*
-250m row, rest, 250m row
-400m run
-(75 wall balls, 20 dips, and 20 pull ups) set was for time, completed in 15

*my buddy and I completed most but not all of workout due to time constraints.

We still got a good workout in

4 PM

Orienteering (Vetting) 1:15:00 [3] *** 5.0 mi (15:00 / mi) +305m 12:37 / mi
5c shoes: Nike Zoom Trail

ran up the ski slope, vetted a bunch of points, then ran down

Tuesday Apr 22, 2014 #

7 AM

Boxing 45:00

Learned uppercut and lots of combos. Got some real sparring in. Fun day.

4 PM

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

WOC armchair. Looked it over and discussed with teammates.

Note

COL Hendricks held meet AAR and planning meeting during practice time.

Monday Apr 21, 2014 #

1 PM

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

Warm Up
-500m row
-(7 pullups, 15 pushups, 10 squats) X 3

Work Out
-1 min row, 15 sec rest, 30 secs of pushups, 15 sec rest) X 10

Completed about 15-20 pushups during each 30 sec round of pushups. Solid workout.

4 PM

Orienteering (Practice Campus Sprint) 21:39 [3] 3.9 km (5:33 / km) +115m 4:50 / km
24c slept:6.7 shoes: Nike Zoom Trail

5 PM

Orienteering warm up/down (Sprint Cooldown) 23:00 [3] *** 3.6 km (6:23 / km) +115m 5:31 / km
22c shoes: Nike Zoom Trail

Did practice Red sprint in reverse as a cooldown.

Strength & Conditioning 20:00 [3]
shoes: Nike Zoom Trail

12 ab workouts aka 2 sets of jake's abs

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