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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kweinmann

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Running24 22:33:54 100.43 161.63
  Orienteering5 5:48:35 13.28 21.37 355
  Core8 2:06:00
  Strength2 1:10:00
  Catching Features3 1:00:00
  Armchair Orienteering1 30:00
  Total26 33:08:29 113.71 183.0 355
  [1-5]26 32:53:29

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Wednesday Jul 31, 2013 #

Running 30:00 [3] 3.43 mi (8:45 / mi)

Pasco with the summer training group

Running 50:00 [3] 5.1 mi (9:48 / mi)

Ran horsepoop right after pasco...so not exactly a double day

Core 8:00 [4]

Planks

Tuesday Jul 30, 2013 #

Running 1:00:48 [3] 7.19 mi (8:27 / mi)

i don't know if it was the elevation or what, but that felt really good!

Monday Jul 29, 2013 #

Orienteering 45:00 [3]

2 sprint training courses at the Northstar resort. Terrain varied between urban and forest. I found the forest terrain, especially the clearing part very confusing, I believe the map was a little out of date. Felt good about the urban navigation tho :)

Core 8:00 [4]

Planks, 4:00 middle, 2:00 sides

Sunday Jul 28, 2013 #

Running warm up/down 10:00 [2]

Orienteering race (Long) 1:24:45 [4] 7.3 km (11:37 / km) +215m 10:07 / km

Was doing good until control 6 which I totally messed up; was on the wrong side of the hill and then started looking for the control too early once I realized my mistake. A couple of other minor errors with compass bearings and such. I found the long a bit overwhelming so I was happy to finish as well as I did :)

Green - Splits

Saturday Jul 27, 2013 #

Orienteering race (Middle) 30:01 [4] 3.0 km (10:00 / km) +90m 8:42 / km

After messing up on the first 3 controls I was able to get into the map and the rest of the course went smoothly with only minor errors

Running warm up/down 15:00 [2]


Green #2 - Splits

Friday Jul 26, 2013 #

Orienteering race (Sprint) 14:19 [4] 1.9 km (7:32 / km) +50m 6:40 / km

Made a few minor errors with bad compass bearings but nothing too bad...pretty good for my first green course sprint

Running warm up/down 10:00 [2]

Orienteering 1:27:00 [3] 5.7 mi (15:16 / mi)

Ran off the map on the first control...not a good start. Most of the rest went fine except for a few legs that were mostly a compass bearing with few features to navigate off of. Took it pretty easy because of the A-race tomorrow

Green Sprint - Splits

Thursday Jul 25, 2013 #

Orienteering (Spooner Summit Scramble) 1:27:30 [3]

Went with my mom but I did all the navigating. Didn't go very fast partly due to the terrain and partly due to wanting to take it easy for tomorrow, stayed in contact with the map most of the time tho!

Tuesday Jul 23, 2013 #

Running 40:00 [2] 4.2 mi (9:31 / mi)

Easy morning run around the campground

Core 20:00 [4]

Finally had a floor so I could do some core! 3:45 and 1:53 for planks plus some track core stuff

Monday Jul 22, 2013 #

Running long 1:38:41 [3] 11.0 mi (8:58 / mi)

Ran around Diamond Lake on a very nice, fairly flat bike path...and somehow managed to beat some bikers around the lake:D

Sunday Jul 21, 2013 #

Running 52:30 [3] 5.4 mi (9:43 / mi)

Had a swarm of mosquitoes chasing me and my watch blipped out for a couple minutes halfway through, not to mention the horrible trail I started our on...overall quite an unpleasant run but I guess the mosquitoes made me run faster for a little while

Saturday Jul 20, 2013 #

Running 37:30 [3] 4.2 mi (8:56 / mi)

Felt pretty good for running on an empty stomach...good to get out for a run before sitting in a car for 8 hours :)

Running 34:30 [2] 3.5 mi (9:51 / mi)

Easy run after we got to the campground

Thursday Jul 18, 2013 #

Running tempo 52:00 [4] 6.0 mi (8:40 / mi)

1.5 mile warmup, then 1.5 mile tempo, 5 min easy jog, another 1.5 miles at tempo, then cool down

Strength 35:00 [4]

Wednesday Jul 17, 2013 #

Running (Backwards Donut) 55:00 [2] 5.0 mi (11:00 / mi)

So very slow...I was the only captain/leader person so I had to stay with the new people...it only gets a 2 for intensity because of mother

Core 20:00 [4]

Catching Features 20:00 [3]

Running 16:45 [3] 2.15 mi (7:47 / mi)

Tuesday Jul 16, 2013 #

Running intervals 55:00 [4] 6.0 mi (9:10 / mi)

1.5 mile warm up then 8X(2min hard, 1min easy), then cool down

Monday Jul 15, 2013 #

Running (Lemolo) 50:00 [2] 5.0 mi (10:00 / mi)

Easy run with the cross country team...had to go slow for the new people...

Core 20:00 [4]

Yay! 3:30 for plank! Slowly getting better...

Catching Features 25:00 [3]

I think I'm getting better?

Running (Around the Block) 26:10 [3] 3.03 mi (8:38 / mi)

One of my standard 3 mile runs:) Felt pretty good for having run this morning!

Sunday Jul 14, 2013 #

Running long 1:32:30 [3] 10.05 mi (9:12 / mi)

Felt really good today! Definitely could have gone a few more miles:)

Saturday Jul 13, 2013 #

Running 45:00 [4]

Core 10:00 [4]

Friday Jul 12, 2013 #

Running 40:00 [3]

Wednesday Jul 10, 2013 #

Running 1:01:00 [2]

Tuesday Jul 9, 2013 #

Running 36:00 [4] 4.53 mi (7:57 / mi)

Monday Jul 8, 2013 #

Running 38:00 [2]

Running around the track during our breaks during 'coaching' for the track camp. We got in about 4 miles:)

Core 20:00 [4]

Up to 3:15 for plank but that hurt!

Running 24:30 [3] 3.08 mi (7:57 / mi)

Catching Features 15:00 [0]

Saturday Jul 6, 2013 #

Running long 1:40:00 [3]

Friday Jul 5, 2013 #

Running 52:00 [3]

Core 20:00 [4]

Thursday Jul 4, 2013 #

Running 1:03:00 [4] 7.34 mi (8:35 / mi)

Strength 35:00 [4]

Wednesday Jul 3, 2013 #

Running 1:08:00 [3]

Tuesday Jul 2, 2013 #

Running 40:00 [3] 4.23 mi (9:27 / mi)

Armchair Orienteering 30:00 [3]

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