Training Log Archive: ccfredriksonIn the 7 days ending Sep 17, 2016:
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Saturday Sep 17, 2016 #
Orienteering race (Ward Pound Ridge) 44:29 [3] 3.8 km (11:42 / km) +120m 10:07 / km
slept:3.0
#1: Split was 3:06. Could have been about 1:30. Next time, take azimuth, hit wall, then run down until it bends.
#2: Split was 5:44. Next time, follow azimuth (easy terrain) and slow down after crossing two paths and intersecting a trail. Look for wall and find point.
#3: Slow, but no huge improves.
#4: Ran south along stream, but had no concept of distance, so I wasn't sure how far to go. Redo running pace count. Also, realize that point was at intersection f second rock wall and stream. Split: 6:01. Possible: 4:00, easy.
#5: Easy to find. Just move faster.
#6: Did not follow azimuth as closely as I should have. Split: 5:54. Should have been much faster.
#7: Just pay attention to walls, once again. No serious issues with point.
#8: Easy to find in the crosshairs of two walls. Hill slowed me.
#9-Finish: Smooth sailing.
I noticed that I was taking a lot of time at each point to reorient myself. In my AAR, Jess suggested figuring out which direction the next point is in and immediately beginning to walk in that direction. Her tip definitely helped on Sunday. I also need to work on thumbing.
#2: Split was 5:44. Next time, follow azimuth (easy terrain) and slow down after crossing two paths and intersecting a trail. Look for wall and find point.
#3: Slow, but no huge improves.
#4: Ran south along stream, but had no concept of distance, so I wasn't sure how far to go. Redo running pace count. Also, realize that point was at intersection f second rock wall and stream. Split: 6:01. Possible: 4:00, easy.
#5: Easy to find. Just move faster.
#6: Did not follow azimuth as closely as I should have. Split: 5:54. Should have been much faster.
#7: Just pay attention to walls, once again. No serious issues with point.
#8: Easy to find in the crosshairs of two walls. Hill slowed me.
#9-Finish: Smooth sailing.
I noticed that I was taking a lot of time at each point to reorient myself. In my AAR, Jess suggested figuring out which direction the next point is in and immediately beginning to walk in that direction. Her tip definitely helped on Sunday. I also need to work on thumbing.
Thursday Sep 15, 2016 #
4 PM
Will's Workouts 1:00:00 [3]
slept:4.0
Will Whitaker's 21st Birthday Workout
Jacob's Ladder; Inclined pushups; Team pushups, pullups, air squats; Bear crawl, lobster crawl, lunges, crab walk; Team planks and relay to Battle Monument.
Jacob's Ladder; Inclined pushups; Team pushups, pullups, air squats; Bear crawl, lobster crawl, lunges, crab walk; Team planks and relay to Battle Monument.
Wednesday Sep 14, 2016 #
4 PM
Orienteering 1:00:00 [3] 2.5 mi (24:00 / mi)
Compass work Course Harriman State Park
Had trouble finding #1. Follow azimuth closely and get pace count (that threw me).
Took nice tumble on rocks going down "cliff" from 5.
Had trouble finding #1. Follow azimuth closely and get pace count (that threw me).
Took nice tumble on rocks going down "cliff" from 5.
Tuesday Sep 13, 2016 #
4 PM
Orienteering 1:00:00 [3] 2.2 mi (27:16 / mi)
Harriman State Park
Got lost trying to find point 6. Follow Sam's advice: Go at your own pace. I started going too fast and it cost me. Also, be willing to reshoot azimuth from known point.
Got lost trying to find point 6. Follow Sam's advice: Go at your own pace. I started going too fast and it cost me. Also, be willing to reshoot azimuth from known point.
Monday Sep 12, 2016 #
Run 36:24 [4] 5.22 mi (6:58 / mi)
slept:6.3 shoes: Topo Fli-Lyte (3mm drop)
Release run up Stony Lonesome, down Mountain Ave, onto West Point Highway and Thayer Road. Stop at Grant Hall. Work on mental toughness on last leg in from Highland Falls.
Cool Down 35:00 [2]
Stretches
175 Pushups
6 sets of 30 rep ab exercises
175 Pushups
6 sets of 30 rep ab exercises
Sunday Sep 11, 2016 #
10 AM
Orienteering race (DVOA (Orange) ) 1:34:36 [3] 4.7 km (20:08 / km)
Cumulative split for 6 and 7 was 38:53. Early swamp caught me off guard for #6 and stream bend was hard to verify. Wanted to make up time and rushed finding 7, which doesn't work. Everything else went fairly well, though still much room for improvement, even on the other points.