Training Log Archive: kweinmannIn the 28 days ending Feb 28, 2014:
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Wednesday Feb 26, 2014 #
Running warm up/down 13:00 [3]
Running intervals 14:00 [5]
This week's interval workout : 3X(300, 600, 300) with 90s rest between intervals, and 2:30 rest between sets...I hadn't done intervals in a while so these felt really hard, I guess it's a good thing I did them...really enjoying this nice weather tho, and a good way to prepare me for track which is starting next week...
Running warm up/down 16:00 [2]
Armchair Orienteering 25:00 [3]
Found out that the reason I couldn't use Webroute was because I was using Firefox...it works fine in Internet Explorer:)
Strength 28:00 [4]
Circuits...
Tuesday Feb 25, 2014 #
Core 20:00 [4]
Yoga 20:00 [1]
Monday Feb 24, 2014 #
Catching Features 20:00 [3]
Sunday Feb 23, 2014 #
2 PM
Running long 1:24:45 [3] 10.04 mi (8:27 / mi) +270m 7:48 / mi
Not the best long run ever...my legs felt really dead and it was very wet, but I was proud of myself for getting out and doing it anyway. Hills seem to be feeling easier despite my legs just feeling heavy in general today.
Saturday Feb 22, 2014 #
Catching Features 15:00 [3]
11 AM
Orienteering 28:54 [4] 4.03 km (7:10 / km) +54m 6:43 / km
Ran Course 5 from the WIOL Champoinship...but there weren't any flags which definitely slowed me down. My mom ran with me and told me where some of the flags were but sometimes I got kind of ahead of her, I felt pretty confident I was in the right place for most of them though. Ran pretty clean and actually felt better running off-trail, maybe from all the training in AZ. Definitely was slower in the control circle than during an actual race since there weren't any control flags. Really enjoyed the course though, and luckily it was kind of nice in Tacoma after the snow that was coming down when we left my house...
Orienteering 54:26 [3] 5.71 km (9:32 / km) +127m 8:35 / km
Course 7 from the WIOL Championship...ran this one slower, talking through what I was thinking and seeing with my mom following me. Messed up on the way to 6? I think, I hate those indistinct trails! Really tried to focus on reading ahead and pointed out a lot of collecting features. I definitely had a much clearer plan than I usually do since I was talking through it with my mom. Another fun course...kind of sad I missed it, but the training in AZ more than made up for it!
Friday Feb 21, 2014 #
6 PM
Running 37:55 [3] 4.47 mi (8:29 / mi) +125m 7:48 / mi
Wednesday Feb 19, 2014 #
Running warm up/down 13:25 [3]
Warm up around the University of Arizona campus
Orienteering 21:53 [4]
Started time at the start triangle. Sprint training, ran super clean! And there was some cool multi-level stuff too. Really fun!
Orienteering 28:18 [3]
Started time when I started this time, which was maybe 300m from the start triangle. Had trouble with a couple of points, especially the one by the stadium where I was on the wrong level. Also had to do some people dodging when class got out on my way to point 2.
Orienteering warm up/down 20:19 [3]
Group cool down control pick up...
Core 15:00 [4]
'Dynamic' core...planks and other core exercises...really hard
Tuesday Feb 18, 2014 #
Orienteering warm up/down 13:00 [3]
Line-O up to where Erin was waiting, with the person in front changing every ~20 seconds
Orienteering intervals 40:00 [4]
Simplification intervals with your partner drawing the simplified map. Not having everything on the map made it really hard to relocate! Then Erin sent me through a patch of thorny bushes on my last interval, and shorts really weren't the best clothing choice...good thing it's too cold to wear shorts when I get back to Washington!
Orienteering 30:00 [3]
Training exercise where the control circle was whited out on the first few controls, and then for the rest of the course everything was whited out except around the control circle. Messed up on control 1 because I was looking for the control too close to the fence and the pinflags were hard to see. Made a bit of mistake on 4?, started looking for the control to early on the next one, and then decided to pace count on the rest of the controls which went very smoothly.
Orienteering 12:00 [3]
Relay control pickup, I was running against Matt and Addison...then Addison broke the fence so I spent a couple of minutes fixing it since I was behind and knew I wasn't going to be able to get to the control first anyway. I don't think I fixed it quite right tho...
Capture the Flag 30:00 [2]
Played defense this time...the game ended in a tie, which was kind of disappointing since Izzy had just gotten the other team's flag when Erin called time.
Monday Feb 17, 2014 #
Running warm up/down 5:00 [3]
Very uphill for a warmup...
Orienteering 31:00 [3]
Line-O with a 30 minute time limit. I only got through like 1/3 of my course before I had to go back...ooops! Less cacti here, but the spikey grass makes up for it!
Orienteering 1:00:00 [3]
Route choice exercise. Each person in the group ran a different route to the same control, to compare which was fastest. I was surprised that straight seemed to be fastest on some of the longer legs...
Orienteering 54:00 [3]
Another contour only exercise - I really liked this one. Unfortunately I was going too slow and had to turn back about halfway through the course, I really wanted to finish! I ran very clean the whole time, and always felt confident about my location.
Capture the Flag 35:00 [2]
My team lost the first game, then won the second, although there was some confusion with a 'decoy' flag on the other team's territory...
Sunday Feb 16, 2014 #
Agility 25:00 [3]
Pretty much the same as yesterday...
Orienteering 45:00 [3]
Partner contour only exercise with Addie. We took turns navigating to each control and talking aloud about what we were seeing. I still had trouble with all the little reentrants! Erin helped us find 3 and then told us to skip 4...the rest of the course was pretty easy and straightforward after that too.
Orienteering race 36:09 [4] 3.9 km (9:16 / km)
Redemption from yesterday's complete failure! I messed up on 4 because I kind of zoned out and missed the junction on my map and in person somehow, but managed to go the wrong way. I realized pretty quickly and was able to correct easily, but then I started looking for the control on the spur too soon. I lost probably 2ish minutes on the leg. Then I had to stop for ~45s on the next leg to remove a spikey thing from the bottom of my shoe because I couldn't run on it...oh how I love Arizona terrain...
Orienteering 30:00 [3]
On the first loop I had to draw the course simplified and then run it with that map...it went pretty well except I didn't draw all of the reentrants on one control which kind of confused me. Then I did the second loop as a memory-O. This went really well, since I didn't have to look at my map at all between control points, although on one I was standing less than 10m from the pinflag and didn't see it and almost looked at my map.
Orienteering 17:00 [1]
Control pickup game again, I got 2 really easy controls...and I saw a reaallly giant cactus on my way. Took my time since we had a 30 minute time limit...unfortunately my team lost today
Saturday Feb 15, 2014 #
Orienteering (Compass) 25:00 [3]
Partner compass training, the partner with a blank map led and the other partner with the full map was there in case something went very wrong. Switched every leg. My compass bearings were pretty accurate but I was overestimating distance so I kept looking for the control too early. I had to adjust my pace counting.
Agility 25:00 [3]
5 minute warm up and then about 20-25 minutes of agility exercises - ladders, small hurdles, and cutting between/around cones.
Orienteering 45:00 [3]
Did good on the first 3 controls and then completely messed up on 4. I finally found it by chance when I had decided to give up and go back but I didn't end up finishing the rest of my course...
Orienteering 45:00 [3]
Group relocation exercise. One person would lead the group close to the control and then give the rest of the group the map to relocate with and navigate to the control. We had a battle with cacti after the first point and were going pretty slow by the end...it was REALLY hot!
Orienteering 22:00 [3]
Control pick up game. I managed to get my assigned bonus control before Matej, and then found the 2 controls from my earlier course that I couldn't find going backwards. My team won the game too, yay! :)
Friday Feb 14, 2014 #
Orienteering 31:30 [3]
Team score-O, I got all the points on the east side of the start. Really hot and dry made me feel really slow. I got back like 2 minutes late but Becky and I still won!
Wednesday Feb 12, 2014 #
Running 40:01 [3] 5.0 mi (8:00 / mi)
Core/Strength 25:00 [3]
Sunday Feb 9, 2014 #
Orienteering 18:39 [2] 2.5 km (7:28 / km)
Bonus event! Sprint course all on a campus. Fun course with some interesting route choices! Was jogging really easy the whole course
Orienteering race 23:25 [4] 2.6 km (9:00 / km)
Blahhh not a very good race. The terrain was really steep and kind of slippery ground which I'm not very good on. Totally messed up on control 8 because I didn't look at my map exiting 7. The rest of the race was OK, but I just wasn't going that fast.
Orienteering race 19:11 [5] 2.6 km (7:23 / km)
Finally a clean race in the chase! I was one of the last people to make the chase so I started almost last, but I was catching people the whole race. Didn't really make any mistakes - felt really good about this race, and avoided some mistakes by reading ahead and looking at the control description for the one on the corner of the wall (so I went to the right side).
Saturday Feb 8, 2014 #
Orienteering race 20:26 [4] 2.6 mi (7:52 / mi)
Second timed race of the weekend...messed up on control 5 again, I went across the wrong bridge but didn't realize it and had to relocate from the parking lot, lost like 2 minutes again. The rest of the race went fairly smoothly tho.
Orienteering 22:03 [3]
Fun dogbones training exercise! Not sure I chose the best order and route, and I had a really hard time finding one of the points, I'm not sure why. This was a really good exercise for strategy and route choice!
Orienteering 28:00 [2]
Shadowing my mom on the dogbones course...
Orienteering race 15:00 [5]
2-man relay...time is a total estimate, each leg was about 1 km. I ran really clean both legs (1 and 3), not going to any controls that weren't mine! I was running really fast though, which was pretty tiring.
Orienteering (O-tervals) 25:00 [3]
Time is an estimate again. My first time doing O-tervals and they were really fun! The first leg was pretty easy in the park, the second was short, but the third and fourth legs were more challenging, and technical!
Orienteering race 24:00 [4]
Farsta relay (time is an estimate), my most frustrating race by far. Ran really clean on the first 3 legs and then just completely skipped the first control on the last loop in spite of running about 2 meters from it. I wasn't sure if I had punched it when I got to point 2 but convinced myself I had, so I ran the rest of the race. As I passed point 1 on my way to the finish I knew I hadn't punched it so I had to run the last loop again! Lesson learned - if you're not sure you punched the control, go back and punch it again, better safe than sorry!
Friday Feb 7, 2014 #
Event: GVOC Sprint Camp 2014
Orienteering 12:14 [3] 2.4 km (5:06 / km)
Practice course...only made a few small errors, self timed with pin flags
Orienteering race 16:46 [4] 2.4 km (6:59 / km)
First timed race, really messed up on point 5. I did not realize the 2 levels and was staring at a building that I couldn't find on the map...because it was off the map! Eventually relocated from control 6 but lost probably 2 min on that one point. I spent the rest of the race trying to make up for that mistake.
Wednesday Feb 5, 2014 #
Catching Features 30:00 [3]
Cross Training 51:00 [3]
It was really cold today (for Washington at least) so I decided not to run. Haha half the school was gone to the Seahawks parade today...it kinda sucks it was on like the coldest day of the year...
Monday Feb 3, 2014 #
Running hills 54:45
About a 14 min warmup and then I did Lincoln-Isaac hill loops. This actually worked out really well. There are 2 hills per loop, each loop took about 6:30, and I did 4 loops. The thing I really liked about this workout was that Isaac is a trail along powerlines so the ground was kind of rough and there is a little bit of rolling hills before the main hill. I could tell my legs were still a little tired from Saturday, so instead of sprinting up the hills, I tried to keep a fast, steady pace, and tried to keep the recovery a little faster.
Saturday Feb 1, 2014 #
Orienteering race (Course 5) 40:59 [4] 3.8 km (10:47 / km) +130m 9:13 / km
Last WIOL meet as a student ever! I raced OK but I did make quite a few small error. Start to 1 I hesitated at the road junction and lost ~10 sec. On the way to 5 I checked a control that wasn't mine, I could actually see my control though because it was only 15 m or so away. I probably lost less than 5 sec because it was on my way. On 7 to 8 I meant to attack from the distinct vegetation boundary, but I missed it. When I passed the big rock I knew I had gone too far, so I just kind of plunged in through a swamp, then I went too far off the road but quickly realized it and found the control. On 9 I meant to attack from the trail bend but I attacked the wrong direction (straight instead of to the right). I lost ~30 sec before I found the control. 9 to 10 I fell on the board walk (the course notes were right, they were slippery) and then I was too far east attacking up the hill after cutting through the light green. I realized this when I saw the open area and building at the top of the hill so I cut back northwest and found the control.
Orienteering race (Course 7) 1:22:48 [3] 4.8 km (17:15 / km) +180m 14:32 / km
OK not really sure where to start on this one. I chose to cut out to the road on 1 which I'm not sure was the fastest route but I had no trouble finding the control. 2 was rough, I meant to follow the dark green vegetation boundary into the control but I couldn't really tell how far up the hill I was. I saw a bunch of people looking for that one, and found it eventually after backtracking a bit. 2-3 I tried to go straight which was probably not the fastest route choice. I found the control without too much trouble but I was going pretty slow off-trail, so I think it would have been smarter to cut back down to the road and attack it on the trail. 4-5 was a bad leg for me. I cut down to the first trail, ran along it for awhile, then cut down again, meaning to hit the next trail. I cut down too soon though, so I missed the other trail. I realized this and eventually found the trail, but then I attacked too far northeast, so it took me awhile to find the control. 7-8 the main trail kind of disappeared for awhile but I found it again eventually. However, when going off-trail from the end of the main trail, I went further west than I thought I did, so when I hit the other trail I was not where I thought I was. This meant I started looking for the control too soon after leaving that trail, but I figured it out pretty quickly and was able to find the control. After 9 the rest of the course was fairly straightforward, and I didn't really make any substantial mistakes.
Orienteering 35:00 [1]
Control pick up with Mathew. We found all of the controls easily but then had a little trouble getting back to the trail. Oops!
Armchair Orienteering 10:00 [3]
Quick course review of Course 5 with my mom.