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Training Log Archive: hansolo

In the 7 days ending Oct 3, 2014:

activity

time

miles

Running

3:33:30

29.31

(7:17)

47.17

(4:32)

773

Orienteering

3:16:33

9.38

(20:57)

15.1

(13:01)

150

20c

Strength & Conditioning

20:38

Total

7:10:41

38.69

62.27

923

20c

averages - sleep:3

2:00

0:00

» now

Friday Oct 3, 2014 #

Event: 2014 US Nationals

3 PM

Orienteering race (Sprint - Red) 16:33 [4] 2.52 mi (6:34 / mi) +50m 6:11 / mi
shoes: Salomon Men's Speedcross 3

Warmup jogs and cooldowns included. In general, better conditioning (which is due to my injury frankly) would've helped me the most. Secondly, looking for secondary route choices would have also helped (points 6 and 13). Other than that, my flow was quite good!

Sprint Red - Splits

Thursday Oct 2, 2014 #

4 PM

Running tempo 40:30 [4] 6.5 mi (6:14 / mi) +67m 6:02 / mi
shoes: Salomon Men's Speedcross 3

Felt almost no pain today!! AND I found a good runnin buddy (a new guy), so excited!

Strength & Conditioning 6:00 [3]

Stretching (mostly legs) + 60 pushups

Wednesday Oct 1, 2014 #

Orienteering (Course Setting) 1:00:00 [3] *** 3.0 km (20:00 / km) +50m 18:28 / km
10c shoes: Salomon Men's Speedcross 3

4 PM

Running 34:00 [3] 4.83 mi (7:02 / mi) +116m 6:33 / mi
shoes: Salomon Men's Speedcross 3

-Similar trail run to yesterday.
-Took about 20 min to get the hurt to disappear from leg. Planning on stretching, possibly icing it--gonna have to work through it.
-56 pushups following run--a little every day!

Tuesday Sep 30, 2014 #

4 PM

Running (Trail Run) 34:00 [4] 5.25 mi (6:29 / mi) +116m 6:04 / mi
shoes: Salomon Men's Speedcross 3

Leg keeps hurting, although the soreness eventually dies out by the end of the run. It renews when I stop running, unfortunately. More like an irritating than an inhibiting pain but still worth noting.

C • Team PT? 3

Strength & Conditioning (Abs) 14:38 [3]
shoes: Salomon Men's Speedcross 3

-flutter kicks, Russian twists, crunches, extended leg crunches
-55 nonstop pushups

Monday Sep 29, 2014 #

4 PM

Orienteering (Vetting) 2:00:00 [3] *** 5.0 mi (24:00 / mi) +50m 23:17 / mi
10c shoes: Salomon Men's Speedcross 3

Set a series of points for today and tomorrow's practice. Ran quite a bit on trails in between. Did 50 pushups as fast as I could afterwards.

Also, it looks like next week I will be responsible for building next week's workouts

Sunday Sep 28, 2014 #

9 AM

Running (Tunnels to Towers 5k) 25:00 [3] 3.83 mi (6:32 / mi)
slept:3.0 shoes: Nike LunarEclipse2

Awesome 5k to tribute to the heroic firefighters who ran 5 kilometers under the tunnel from Brooklyn to Manhattan to try to rescue as many trapped people as they could during 9/11. It was definitely a slow, formation run, but a very memorable one--and allowed me to relax from yesterday's long mountain run.

Saturday Sep 27, 2014 #

2 PM

Running long (Long Run/Hike) 1:20:00 [3] 8.9 mi (8:59 / mi) +474m 7:43 / mi
shoes: Nike LunarEclipse2

Purpose: create endurance, get miles, and strengthen legs via hills
Result: the run/hike turned out to last quite a while and we pulled through the entire thing with plenty of miles and elevation throughout! Would've liked to go fast but I was coaching a fellow orienteer and trying to get him through this record length run.

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