Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kweinmann

In the 31 days ending Oct 31, 2013:

activity

time

miles

Running

18:42:55

36.42

58.61

Drills

1:08:00

Orienteering

1:00:00

Cross Training

30:00

Spinning

25:00

Line Drills

20:00

Total

22:05:55

36.42

58.61

2:10

0:00

» now

Thursday Oct 31, 2013 #

Running 35:00 [3]

C • hey im liking the speed wor... 3

Wednesday Oct 30, 2013 #

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Running intervals 17:00 [4]

3 X (4 X 200)

For each set we did a 200 starting every 60 seconds, I was running 43 to 45 so i got 15 to 17 seconds rest in between. We jogged a recovery lap in between sets of 4. Harder workout than it sounds!

Tuesday Oct 29, 2013 #

Running 38:00 [3]

Recovery run!

Monday Oct 28, 2013 #

Running 12:00 [4]

12 minute run during lifelong...ran it basically like a tempo and got a little less than 7 1/4 laps. It was suuuuper windy on the back stretch which was annoying.

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Running intervals 22:00 [4]

8X400 at goal pace with 2 min jogging rest. Ran most of mine around 91 which was too fast because I was supposed to be running 94s. Everyone was running too fast and the wind made it really hard to gauge pace. Coach was really mad after practice because we were all running faster than our paces...oops!

Saturday Oct 26, 2013 #

Running 1:10:00 [3]

Ran to meet the team at the stottlemeyer trails and then ran with the team for about 40 minutes. I brought along a map and followed along while we were running the trails to get a little bit of map practice.

Orienteering 1:00:00 [3]

Vampire-O! It's like a score-o at night but there are vampire running around that can bite you and take your punchcard. I was doing so well, like 3/4 of the way done when I got bit and then I bit someone with a punchcard that had random points missing spread out all over the map so I didn't finish in time. It is definitely harder orienteering (especially in the woods) at night. So much fun though!!! And I think this convinced Sarah of the awesomeness of orienteering!!

Friday Oct 25, 2013 #

Running 30:00 [3]

Thursday Oct 24, 2013 #

Running warm up/down 25:00 [3]

Running race 20:20 [5] 3.1 mi (6:34 / mi)

League championship race!! Kept a consistent pace throughout although not quite as fast as I hoped. Was close to the kingston and PA girls with less than half a mile left but then I lost them at the end. Placed 7th though so I got a medal:) Our team got 2nd to PA by 5 points, but we qualified for districts and I think we have a good chance of qualifying for state! Go Vikings!!!!

C • Nice Race 1

Wednesday Oct 23, 2013 #

Running warm up/down 20:00 [2]

League championships tomorrow!!

Drills 5:00 [3]

Tuesday Oct 22, 2013 #

Running 35:00 [3]

Easy recovery run:)

Monday Oct 21, 2013 #

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Running intervals 25:00 [4]

Rolling 15X150m on grass at slightly faster than race pace with a recovery jog of maybe 60 to 90 seconds. Then 5 rolling 30s with a slightly longer recovery jog in between. Estimating 25 min of continuous running.

Sunday Oct 20, 2013 #

Running 1:04:30 [3] 7.54 mi (8:33 / mi)

Saturday Oct 19, 2013 #

Running warm up/down 20:00 [2]

Running intervals 24:00 [4]

1000m at goal pace (3:55), 600m jog, 800m at goal pace (3:07), 400m jog, 600m at goal pace (2:16), 200m jog, 400m faster than goal (1:25), 200m jog, then 200m sprint. Overall not that hard of a workout, hit all my paces, a little fast on some.

Drills 5:00 [3]

Friday Oct 18, 2013 #

Running 43:00 [3] 4.73 mi (9:05 / mi)

Thursday Oct 17, 2013 #

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Cross Training 30:00 [4]

Wednesday Oct 16, 2013 #

Running warm up/down 20:00 [2]

Running race 21:00 [5] 3.1 mi (6:46 / mi)

Pretty good race. The 2 teams we were racing against, sequim and olympic, have no fast girls so I was running by myself the whole time. I tried to keep clara in sight though and stayed much closer to her than last week. Also, I was 15 seconds faster on that course than earlier this season which is pretty good since this time I was running alone! That was our last regular season meet - league championships next week!

Tuesday Oct 15, 2013 #

Running warm up/down 20:00 [2]

C • hey keep up the consistency... 1

Drills 5:00 [3]

Monday Oct 14, 2013 #

Running 14:00 [3] 1.83 mi (7:39 / mi)

Running for 14 minutes around the track in lifelong. Got almost 7 1/2 laps running pretty easy.

Running warm up/down 25:00 [2]

Drills 3:00 [3]

Running tempo 20:00 [4]

Tempo around strawberry field, did good for the first. Then I lost contact with clara and katie and was running all alone and I kind of lost it. Tempoing on the grass is really hard because you get pretty much no rebound so it just sucks up your energy. Coach said this was our last tempo run of the season though, so I'm happy about that!

Saturday Oct 12, 2013 #

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Running intervals 13:30 [4]

12X300 at goal pace with 100m jog/recovery. I went a little fast on all of them because there was a big gap in front of me so I though I was going too slow. Averaged 67 seconds each instead of 69; I was consistently fast though. Really good saturday workout!

Note

Helped out at the WIOL beginner training. Explaining contour lines is very difficult! Did a little running around at the end, making sure no one was lost on the practice course and then doing control pick up.

Friday Oct 11, 2013 #

Running 1:05:00 [2]

Coach just told us to go run on our own so sarah and I ran SAF really slow together. It was incredibly nice and relaxing! Plus we have a hard workout tomorrow morning...

Thursday Oct 10, 2013 #

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Line Drills 10:00 [3]

So short! Surprisingly, I actually wanted them to be harder. We did 4 minutes of tabata burpees which sucked but I expected to do some more tabata - like pushups, planks, and squats. Instead coach just said to cool down after the burpees, I was so disappointed!

Wednesday Oct 9, 2013 #

Running warm up/down 20:00 [2]

Running race 21:43 [5] 5.0 km (4:21 / km)

Bad race...I didn't warm up enough so I felt dead for the first mile. Then, I couldn't really pick it up very much in the trails because I was scared or breaking my neck the entire time. I wanted to catch the 2 PA girls in front of me but they ended up going the wrong way. It was so disappointing when I came out of the trail and they were nowhere in sight; I didn't realize they had gone the wrong way until I ended up finishing 3rd instead of 5th. At least I'll get to race them again at league! Slow course, but I still didn't race well- 15 seconds slower than sophomore year on that course...

Spinning 25:00 [1]

Took it easy during lifelong since we had a meet later

Tuesday Oct 8, 2013 #

Running warm up/down 20:00 [2]

Did the cool down loop backwards today...it was pretty awesome...

Drills 5:00 [3]

Monday Oct 7, 2013 #

Running 12:00 [3]

Did stairs and laps around the track for 12 minutes during lifelong...yay PE:)

Running warm up/down 30:00 [2]

Long warm up/cool down today because we went to raab park

Running tempo 20:00 [4]

5 min at goal pace then 15 at tempo around raab park...i think i was running a little slow but it was hard to tell - katie dropped out after like 5 minutes cuz her leg was cramping and clara was going slow so i was running with her the whole time. Our varsity is dying! Hopefully we are all healthy by the time post season comes around!

Sunday Oct 6, 2013 #

Running 43:00 [3] 5.0 mi (8:36 / mi)

Friday Oct 4, 2013 #

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Note

Easy day before the meet tomorrow...which I'm not going to because I'm taking SAT Subject tests! Yay!!! :P

Thursday Oct 3, 2013 #

Running 41:37 [3] 5.01 mi (8:18 / mi)

Felt really good this morning!

Running warm up/down 20:00 [2]

Drills 5:00 [3]

Line Drills 10:00 [3]

Really short today, but I'm not complaining :)

Wednesday Oct 2, 2013 #

Running warm up/down 15:00 [2]

Running race 20:15 [4] 3.0 mi (6:45 / mi)

Fell down on the stairs going up to the track because they were super slippery...a bunch a people fell down on the other stairs as well! Pretty good race overall...almost beat the kingston girl but she outkicked me at the end - that was the closest i've been to her all season tho! Also our team won and I placed 4th! Woot woot!

C • Great Race Katrina! 2

Tuesday Oct 1, 2013 #

Running warm up/down 20:00 [2]

Drills 5:00 [3]

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