Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hansolo

In the 7 days ending Aug 31, 2014:

activity	#	time	miles		km		+m
Orienteering	3	3:29:34	12.3	(17:02)	19.8	(10:35)	270	12c
Cross Training	1	3:00:00	12.0	(15:00)	19.31	(9:19)	150
Strength & Conditioning	4	2:12:40	0.12		0.2		100
Survival Swimming	2	1:15:00
Total	10	9:57:14	24.42		39.31		520	12c

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Sunday Aug 31, 2014 #

4 PM

Cross Training (Walking) 3:00:00 [3] 12.0 mi (15:00 / mi) +150m 14:26 / mi

Toured NYC for two days! Walked to MET from Columbia, throughout central park, Times Square, Williamsburg in Brooklyn, and more.

Friday Aug 29, 2014 #

1 PM

Strength & Conditioning (Lifting) 1:10:00 [5] 0.2 km (5:50:00 / km) +100m 1:40:00 / km
shoes: Nike LunarEclipse2

Chest
Dips 4 sets 12 reps
Dumbbell Bench Press 3 sets 20 reps
Incline Bench Press 3 sets 20 reps
Dumbbell Shoulder Press 3 sets 15-20 reps
Plate Raises to the Front 3 sets 20 reps (25lbs)

Triceps
Cable Press downs 3 sets 20 reps
Skull Crushers 3 sets 20 reps

Core
1 min plank, rest, 20 pushups (extremely hard to do after workout!), rest, 1 min plank

Thursday Aug 28, 2014 #

9 AM

Survival Swimming 45:00 [3]

Breast stroke and front crawl. 400m or so in the pool, mostly working on form.

4 PM

Orienteering (Shadowing/Coaching) 59:34 [3] *** 4.3 mi (13:51 / mi) +90m 13:00 / mi
6c shoes: Salomon Men's Speedcross 3

New team member Grindley orienteered about 6 points. He'd run 2-3 and then we discussed route choice, features, techniques (attackpoint), and more. Very impressed at his fluidity and confidence thus far--not lost once, only minor picky errors. Enjoyed coaching and helping him learn the sport!

11 PM

Strength & Conditioning 1:40 [3]

60 pushups

Wednesday Aug 27, 2014 #

4 PM

Orienteering (O Course + Cardio) 2:00:00 [3] *** 6.0 mi (20:00 / mi) +150m 18:34 / mi
6c shoes: Salomon Men's Speedcross 3

-Warm up 10min
-Placed 6 points on practice course (4 miles)
-60 pushups, 60 flutter kicks
-Swam in lake for 20 min before team arrived
-Ran/orienteered/vetted 2 miles of the remaining points
-2 min pushup plank hold
-Cool down 10min jog

Tuesday Aug 26, 2014 #

9 AM

Survival Swimming 30:00 [3]

4 PM

Orienteering (Intro Exercise) 30:00 [3] 2.0 mi (15:00 / mi) +30m 14:20 / mi
shoes: Nike LunarEclipse2

Walked through line-O exercise with new orienteer, Jacaob Walters. Our team has 11 new members!

C • Wow! 3

6 PM

Strength & Conditioning 1:00 [3]

50 pushups

Monday Aug 25, 2014 #

2 PM

Strength & Conditioning (Lifting) 1:00:00 [4]

Leg presses, benching, 30 pullups, 3 min hard ab workout, stretching

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