Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kweinmann

In the 30 days ending Sep 30, 2013:

activity	#	time	miles		km		+m
Running	26	16:54:55	50.34		81.01
Orienteering	2	3:35:44	5.28		8.5
Drills	14	1:10:00
Line Drills	3	52:00
Core	2	27:00
Running with Map	1	25:57	3.05	(8:31)	4.91	(5:17)
Armchair Orienteering	2	20:00
Total	27	23:45:36	58.67		94.42

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Monday Sep 30, 2013 #

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Running tempo 20:00 [4]

Tempo run around the field which was incredibly muddy. Second pair of running shoes ruined in 3 days - go me! Kept a consistent pace though which was good:)

Sunday Sep 29, 2013 #

Running warm up/down 10:00 [2]

Orienteering race (Sprint) 16:21 [4] 2.5 km (6:32 / km)

Much better race than yesterday! Only made a few very minor errors, and the course was a lot of fun! Maybe could have run faster but I was focusing on not making any mistakes.

Orienteering 1:17:00 [3]

Did a practice middle course...similar to the long yesterday in that there was a lot of very slow off trail. My navigation was pretty good though, despite how slow I ended up going through the dense vegetation.

Saturday Sep 28, 2013 #

Running warm up/down 10:00 [3]

Orienteering race (Long) 2:02:23 [3] 6.0 km (20:24 / km)

That was an experience...I don't think there was a single control I felt like I spiked. I made especially large mistakes on controls 3 and 12. The undergrowth was very thick which made anything off trail very difficult, and the pouring rain didn't help. Honestly, I'm just proud of myself for finishing that course!

Friday Sep 27, 2013 #

Running 30:00 [3]

Thursday Sep 26, 2013 #

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Line Drills 20:00 [3]

Wednesday Sep 25, 2013 #

Running warm up/down 20:00 [2]

Running race 21:15 [4] 5.0 km (4:15 / km)

Pretty crappy race. I passed 3 girls about halfway through so I was in third behind clara and katie so I had no one to pace off of. Ended up getting outkicked by 2 bainbridge girls at the end so I got 5th. So not in it mentally today. Also, the course was very slow because the grass was soggy, mushy, and very soft.

Tuesday Sep 24, 2013 #

Running warm up/down 20:00 [2]

Easy day before the meet tomorrow

Drills 5:00 [3]

Monday Sep 23, 2013 #

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Running intervals 24:00 [4]

8 min at race pace, 4 min jog/rest, 8 min at tempo pace, 4 min jog/rest, 8 min at race pace again...kept my paces pretty well, luckily the downpour stopped before we started our workout:)

Saturday Sep 21, 2013 #

Running warm up/down 25:00 [2]

Running race (Salt Creek) 19:54 [5] 3.0 mi (6:38 / mi)

The stairs were killer...not a PR but I got 12th place which is the highest ever for me!! Only 2 places away from getting a medal and our girls team placed 2nd!

Friday Sep 20, 2013 #

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Thursday Sep 19, 2013 #

Running 36:00 [3]

Wednesday Sep 18, 2013 #

Running warm up/down 20:00 [2]

Running tempo 14:00 [4]

Tuesday Sep 17, 2013 #

Running 20:00 [2]

Running warm up/down 10:00 [2]

Drills 5:00 [3]

Monday Sep 16, 2013 #

Running warm up/down 20:00 [2]

Finally necessary with the cold and rain!

Drills 5:00 [3]

Running tempo 20:00 [4] 3.0 mi (6:40 / mi)

4X5min intervals with 3 minutes rest between each. First 2 at tempo pace, 3rd at race pace, then 4th at tempo pace again. Averaged about 3 laps on the tempos and about 5 secs per lap faster on the race pace one. Loved the rain for this workout!

Saturday Sep 14, 2013 #

10 AM

Running warm up/down 18:08 [2] 2.0 mi (9:04 / mi)

Running tempo 35:43 [4] 5.0 mi (7:09 / mi)

Long tempo - net downhills but still pretty good compared to this summer:) Felt good the first 3 miles, 4 was hard cuz it was the most hilly:P Happy with it overall tho:)

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)

Cool down way uphill was not incredibly fun but I survived it:D

Friday Sep 13, 2013 #

Running with Map 25:57 [3] 3.05 mi (8:31 / mi)

did negative splits: 9:00, 8:30, then 8:00 to get myself used to running faster at the end instead of slower which I have a tendency to do

Running warm up/down 18:00 [2]

Drills 5:00 [3]

Line Drills 10:00 [3]

Short line drills so we could play frisbee:)

Thursday Sep 12, 2013 #

Running warm up/down 20:00 [2]

Including drills

Running race (Jamboree) 12:45 [4] 2.0 mi (6:22 / mi)

So HOT!!! Especially in the desert! But for our first real race I think it went pretty well (I got 4th overall, 3rd for our team) - I am feeling good about this season!

C • Great job!! 2

Core 7:00 [4]

Just planks today...not so good after not doing them for awhile

Wednesday Sep 11, 2013 #

Running 20:00 [3]

So very HOT!!!! Hopefully it's cooler for the meet tomorrow or else the desert is gonna be VERY unpleasant!

Drills 5:00 [3]

Tuesday Sep 10, 2013 #

Running warm up/down 30:00 [2] 3.0 mi (10:00 / mi)

Running intervals 18:00 [4]

6X(2 min hard, 1 min easy) Legs felt pretty dead after hills yesterday

Running (Horsepoop) 47:00 [2] 4.75 mi (9:54 / mi)

Very easy horsepoop recovery run:)

Monday Sep 9, 2013 #

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Running 10:00 [4]

Loops around the MS baseball field and up the field to the track. At pace from the end of the fence until the end of the track, recovery down the hill to the end of the fence - very easy for a 'hard' workout

Running hills 20:00 [4]

Did 4X Noll hill after practice - a much harder workout!

C • XC Season 2

Running warm up/down 10:00 [2]

Cool down home after the Noll hills

Core 20:00 [4]

Armchair Orienteering 10:00 [3]