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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kweinmann

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Running18 12:23:21 61.66 99.23 953
  Orienteering5 4:40:11 9.26 14.9 56
  Strength4 1:02:00
  Cross Training2 1:00:00
  Running with Map1 52:34 5.96(8:49) 9.59(5:29) 70
  Core4 47:00
  Spinning1 45:00
  Armchair Orienteering3 40:00
  Catching Features2 35:00
  Spinning/Armchair-O1 30:00
  Drills4 20:00
  Total26 23:35:06 76.88 123.73 1079

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Saturday Nov 30, 2013 #

Orienteering 55:00 [3]

Warm up, then a THOMASS course, an odds and evens partner course, and a maze-O to finish it up! Really enjoyed all 3 exercises!

Friday Nov 29, 2013 #

9 AM

Running (Trail) 1:13:20 [3] 7.13 mi (10:17 / mi) +186m 9:31 / mi

Easy trail run with my mom out a Indianola...I let her lead:) Those are my new favorite trails! I also saw some open woods for potential off-trail training...I will have to investigate some more! Lots of single track so parts were pretty slow...

Thursday Nov 28, 2013 #

Running warm up/down 22:00 [2] 2.2 mi (10:00 / mi)

Running race 21:16 [5] 3.1 mi (6:52 / mi)

Haha...so its not a good idea to run 8 miles the day before a race...I was feeling it! Fun race on Thanksgiving though before a delicious dinner! Placed 6th for women overall so not too bad in a race with over 500 people :)

Wednesday Nov 27, 2013 #

Running 1:06:14 [3] 8.09 mi (8:11 / mi) +180m 7:39 / mi

Oops...did not mean to run that far! Oh well...probably wont be setting any PRs at the Turkey Trot tomorrow:)

Armchair Orienteering 10:00 [3]

Tuesday Nov 26, 2013 #

Catching Features 20:00 [3]

Monday Nov 25, 2013 #

Core 12:00 [4]

Strength 12:00 [3]

Running (Treadmill) 12:00 [3] 1.4 mi (8:34 / mi)

I hate running on treadmills...i'll take pouring rain any day!

Running with Map 52:34 [3] 5.96 mi (8:49 / mi) +70m 8:31 / mi

The relative flatness was quite refreshing!

Sunday Nov 24, 2013 #

Running long 1:26:00 [3] 10.2 mi (8:26 / mi) +200m 7:57 / mi

Felt good for the first 7ish miles. The last 3 were rough, especially because they were mostly uphill. Felt good to get in such a nice long run though!

Saturday Nov 23, 2013 #

Orienteering 1:15:00 [3]

WIOL Junior Training...did some compass review, then a window-O course, a memory-O course, helped with some control pick up, and then a compass sprint relay activity.
C • window-O 2

Thursday Nov 21, 2013 #

3 PM

Running warm up/down 16:33 [3] 1.77 mi (9:21 / mi) +40m 8:44 / mi

My hip flexors hate me for that core yesterday...they felt better once I warmed up though:)

Orienteering tempo 10:26 [4] 1.36 mi (7:40 / mi) +33m 7:08 / mi

Set 2 short courses out at Stottlemeyer and ran them tempo pace. The pace per mile looks slow but it was hilly and the single track is quite slow. Definitely tempo effort!

Running 2:08 [2] 0.18 mi (11:50 / mi)

Very slow recovery jog

Orienteering tempo 11:50 [4] 1.5 mi (7:53 / mi) +23m 7:32 / mi

Second short tempo course...kind of skipped control 1 because I am pretty sure the blue trail on the map does not exist...I have never been able to find it

Running warm up/down 13:54 [3] 1.43 mi (9:43 / mi) +19m 9:20 / mi

Wednesday Nov 20, 2013 #

Core 15:00 [4]

P90X Ab Ripper workout during lifelong. Haven't done it in awhile, and it never gets easy! I have a feeling I'm going to be sore tomorrow...

Running 37:56 [3] 4.18 mi (9:05 / mi) +160m 8:07 / mi

Easy run, although hillier than I meant it to be...oh well! Legs felt a bit tired today, especially on the uphills.

Tuesday Nov 19, 2013 #

Running warm up/down 32:14 [2] 3.47 mi (9:17 / mi) +30m 9:03 / mi

Around the block warm up and cool down...it was cold!

Running intervals (Ladder) 22:00 [4] 2.0 mi (11:00 / mi)

Did this weeks interval workout: 200, 300, 400, 600, 600, 400, 300, 200 with 90 sec rest in between each. My times were 45, 65, 90, 2:15, 2:16, 89, 63, 42. The paces felt fast...I think I'm used to cross country paces!

Monday Nov 18, 2013 #

Running 48:59 [3] 5.54 mi (8:50 / mi) +138m 8:12 / mi

Running in the cold, wind, and rain...yay for winter running in washington! Ran horsepoop with sarah and sean, it felt good to be running again!

Cross Training 20:00 [2]

Alternating running/cable resistance machines during lifelong

Saturday Nov 16, 2013 #

Running warm up/down 5:00 [3]

Not much time to warm up before my start time.

Orienteering race (Course 5) 35:05 [4] 3.8 km (9:14 / km)

Ran a fairly clean race. Messed up a little on 3, and exited 5 very poorly. My biggest mistake was on point 10 when I didn't read the map close enough and tried to attack from the wrong side of the dark green(dense blackberry bushes. I had to go back and around and lost probably 1:30-2:00. Good first meet of the season though, and a fun course!

Orienteering (Course 7) 52:50 [3] 6.5 km (8:08 / km)

Ran course 7 about 5 minutes after finishing course 5 for extra practice. I did well, and really didn't make any major mistakes. I messed up a little bit on point 7, but only lost maybe 20-30 seconds. There were some repeated points from course 5, and a couple of repeat legs as well. This definitely helped, but I feel like I just ran this course cleaner. I really liked getting the extra practice on a map!
C • Course #7 4

Friday Nov 15, 2013 #

Orienteering 40:00 [3]

One-man relay with 2 loops around the HS/middle school campus. Felt good to do some orienteering on a map! Because I know the area I really tried to focus on reading ahead. Super excited for the WIOL meet tomorrow!

Armchair Orienteering 10:00 [3]

Thursday Nov 14, 2013 #

Spinning/Armchair-O 30:00 [2]

Multitasking - armchair orienteering while easy on the stationary bike...it worked surprisingly well!

Core 10:00 [4]

Wow...I need to do more core...something I can focus on now that xc is over :)

Wednesday Nov 13, 2013 #

Strength 20:00 [3]

Catching Features 15:00 [3]

Tuesday Nov 12, 2013 #

Spinning 45:00 [3]

My week off of running...or at least 5 days:) Got a new long-sleeve running shirt and knitted myself a couple headband/ear-warmers for some good training during the winter!

Strength 15:00 [4]

Monday Nov 11, 2013 #

Cross Training 40:00 [4]

Saturday Nov 9, 2013 #

Running warm up/down 20:00 [3]

Running race 20:41 [5] 3.1 mi (6:40 / mi)

State meet! Not my best race ever but I finally PRed on the course and I had a nice finish. It was sad after because that was my last HS cross country race ever! Now on to orienteering season, which I am pretty excited about!

Friday Nov 8, 2013 #

Running warm up/down 30:00 [2]

Jogged the state course

Thursday Nov 7, 2013 #

Running warm up/down 25:00 [2]

Drills 5:00 [3]

Wednesday Nov 6, 2013 #

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Running intervals 17:00 [4]

Same 200's workout as last week: 3 X (4 X 200 every 60 sec) with 1 lap recovery jog in between sets. Ran the last set progressive - each one faster. Last hard XC workout ever! Wow...thats weird to say...

Strength 15:00 [3]

Did some free weight work in lifelong

Tuesday Nov 5, 2013 #

Running 42:00 [3] 4.77 mi (8:48 / mi)

Lemolo as our recovery run, which was a nice change of pace:)

Armchair Orienteering 20:00 [3]

Monday Nov 4, 2013 #

Core 10:00 [3]

Running 8:00 [3]

Running a mile around the gym in lifelong - 18 1/2 lap. I think I'm lopsided now...

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Running intervals 15:00 [4]

2X(3X300) about every 1:40, I was running around 64-65. Recovery lap jog in between sets.

Saturday Nov 2, 2013 #

Running warm up/down 25:00 [3]

Running race 21:06 [5] 3.1 mi (6:48 / mi)

District meet! Our team placed 2nd so we're going to state!! Woot woot! Also, I placed 12th, which is by far the highest I have ever placed at districts, so I was very happy about that! It was suuuper windy, all the tents were getting blown away, but out on the course it wasn't as bad. Very hilly course though, so it was really slow. I have to say I'm glad that was the last time I have to run that course, and I'm super excited for state next week!!
C • Great Race! 2

Friday Nov 1, 2013 #

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Districts tomorrow!

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