Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kweinmann

In the 31 days ending Jan 31, 2014:

activity	#	time	miles	km	+m
Running	13	9:50:09	59.65	96.0	727
Orienteering	5	5:51:14	23.27	37.45	659
Strength	5	2:35:00
Mapping	1	1:40:00
Ice Skating	1	1:30:00
Core	4	1:08:00
Agility	3	1:04:00
Armchair Orienteering	4	1:00:00
Catching Features	2	40:00
Elliptical	1	30:00
Spinning	1	20:00
Basketball	1	15:00
Total	24	26:23:23	82.93	133.46	1386

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Wednesday Jan 29, 2014 #

4 PM

Running 44:05 [3] 5.14 mi (8:35 / mi) +56m 8:18 / mi

Monday Jan 27, 2014 #

Running warm up/down 13:00 [2] 1.46 mi (8:54 / mi)

Running hills 21:00 [5]

5 X Noll hill. My times were:
1:50
1:45
1:42
1:40
1:41 plus about 20s of holding the pace on flat after the top of the hill each time. Recovery jog back down took 2:35 - 2:40ish.

C • Beautiful. 1

Running warm up/down 13:06 [2] 1.38 mi (9:30 / mi)

Saturday Jan 25, 2014 #

2 PM

Running long 1:25:10 [3] 10.02 mi (8:30 / mi) +226m 7:56 / mi

Beautiful day for a long run! Saw a ton of people out running/biking/walking especially on Lemolo and downtown. Felt really good today until I decided to run up Forest Rock about 7 1/2 miles in...not the smartest idea I've ever had. I made it up though, even though I was running incredibly slow! That was easier than I expected it to be :)

Friday Jan 24, 2014 #

Orienteering 21:57 [4]

A couple of courses out at fish park...I was running pretty fast, close to tempo pace because I wanted to beat Dutton and I did :) Also got a bunch of maps from Coach Frank...yay!

Strength 30:00 [4]

Thursday Jan 23, 2014 #

Running warm up/down 11:52 [3] 1.37 mi (8:40 / mi)

Agility 24:00 [3]

Running 11:42 [3] 1.33 mi (8:48 / mi)

Wednesday Jan 22, 2014 #

Running hills 53:20 6.1 mi (8:45 / mi)

1.4 mile warm up, the 8 X approx 45 sec hill with a pretty long recovery jog, then 1.4 mile cool down. The hill was ~180 m long and I tried not to run too slow for the rest of the loops.

C • EXCELLENT. Please tell me ... 4

Tuesday Jan 21, 2014 #

Core 20:00 [4]

Catching Features 20:00 [3]

Monday Jan 20, 2014 #

Strength 30:00 [4]

Armchair Orienteering 10:00 [3]

9 AM

Orienteering 1:05:40 [3] 7.16 mi (9:11 / mi) +64m 8:56 / mi

Ran to the school and then did 2 orienteering courses, each about 20-25min, then ran home as a cool down.

Sunday Jan 19, 2014 #

Armchair Orienteering 10:00 [3]

Core 18:00 [4]

Maybe I wouldn't hate core so much if I did it more often...then it would be easier right? Oh wait, then you just do plank for longer...

9 AM

Running 1:00:02 [3] 7.23 mi (8:18 / mi) +50m 8:08 / mi

Running out at clear creek with my mom...nice run. Was going to finish up mapping afterward but the weather was gross and wet, we'll see what it's like tomorrow.

Saturday Jan 18, 2014 #

Orienteering race (Course 5) 42:48 [4] 3.7 km (11:34 / km) +35m 11:03 / km

Really good course! Much more technical than the other WIOL courses this year, and I actually finished, unlike last time. Messed up leaving control 1 because I didn't really take a bearing so I went way more north than I thought I did so when I hit the trail I thought I was on a different trail. I spent about 2-3 min trying to figure out where I was. Messed up a little on 4 just looking around trying to find the thicket. Had a bit of trouble getting through the green from 7 to 8, went way farther east than I meant to trying to find a way to the open power lines area. Overall I felt like I did pretty well although I am still working on my bushwacking/terrain running skills.

Orienteering race (Course 7) 1:20:00 [3] 5.4 km (14:49 / km) +65m 13:58 / km

Ok so let me start off by saying I had a map with ~80% of the trails taken off...which severely inhibited my route choosing skills. This was definitely a good learning opportunity for me because I was really forced to pay attention to the contours and vegetation. I was going pretty slow most of the time because I went off-trail a lot (since I didn't know where the trails were) and had to navigate much more precisely as a result. Had some trouble on 10-11, the control was right off the trail but I didn't know that so it took me awhile to find. I messed up on 16 staying following the northern contour in stead of the southern contour. I realized my mistake when I saw I was almost to the power lines. Not the best finishing time, but I feel like I learned a lot navigating off-trail, and the forest was pretty dense at times which made it more challenging.

C • Lincoln Tree Farm "no trails" map for Course 7 2

Armchair Orienteering 30:00 [3]

Course review/analysis from both courses today

Friday Jan 17, 2014 #

Running 12:00 [3]

Around the gym during lifelong...did 27 1/2 laps :)

Basketball 15:00 [1]

Yeah, there's a reason I'm not a basketball player...played a pickup game during lifelong and, well, let's just say that basketball just really isn't my thing

Running warm up/down 16:18 [3] 1.95 mi (8:22 / mi)

Agility 30:00 [3]

Did each of the 4 agility courses 5 times, starting every 90 sec. Each course took ~35s so I got about ~55s of rest in between. Did the numbered ones backwards the last time to switch it up.

Running warm up/down 11:30 [2] 1.34 mi (8:35 / mi)

Easy cool down...WIOL meet at Lincoln Tree Farm tomorrow!

Thursday Jan 16, 2014 #

Armchair Orienteering 10:00 [3]

Catching Features 20:00 [3]

Wednesday Jan 15, 2014 #

Core 15:00 [4]

3 PM

Orienteering 57:46 [3] 5.8 mi (9:57 / mi) +165m 9:09 / mi

Out at Stottlemeyer I started at a different place where I don't know the trails as well. I planned out an order to visit certain signposts beforehand and then did it like a memory-O, reading the next leg at the signpost and then not looking at the map for the entire leg. It went well until I couldn't find signpost 11(it wasn't where it said on the map) and it was nice that all of the uphill was at the beginning. Also, the trails weren't very muddy which was nice. Stopped to talk to some bikers for a couple of minutes when I was looking for signpost 11.

Tuesday Jan 14, 2014 #

Strength 35:00 [4]

Class today so no time for running...

Monday Jan 13, 2014 #

4 PM

Running (Hilly) 51:09 [4] 5.78 mi (8:51 / mi) +185m 8:03 / mi

Did a hilly run where I tried to push it on the hills (close to hill repeat intensity). 4 major hills and another smaller one near the end. I was feeling it by the end!

Tuesday Jan 7, 2014 #

Running 44:33 5.4 mi (8:15 / mi)

Warm up, then 20 minutes of 1 minute hard, 1 minute easy, then a cool down.

Monday Jan 6, 2014 #

Spinning 20:00 [1]

I was being really lazy during lifelong today...not enjoying winter break being over!

Running 49:43 [3] 5.6 mi (8:53 / mi) +110m 8:22 / mi

Easy run...felt so much better than last time I ran! I still hate running up Hostmark (maybe I am scarred from doing 2 hill repeats on it during middle school track?) but it wasn't too bad.

Strength 30:00 [4]

Saturday Jan 4, 2014 #

Running warm up/down 5:00 [2]

Orienteering race 25:32 [4] 3.0 km (8:31 / km) +110m 7:12 / km

Ran off in the wrong direction for a few seconds because I turned my map over upside down...oops! Found the trails crossing the reentrant from 2 to 3 very confusing, but just went in the right direction until I hit the main trail. Very hilly, and I was feeling pretty out of shape...

Orienteering race 57:31 [3] 4.5 km (12:47 / km) +220m 10:16 / km

SO BAD! I messed up so bad on point 11. I lost 12 MINUTES on that point! I am so angry at myself. I knew I wasn't in the right place but I couldn't figure out where I was. Eventually I found 14 and used that to relocate. The rest of the course was pretty okay, no other really major mistakes but a mediumish mistake and a few other small mistakes.

Friday Jan 3, 2014 #

Running 39:00 [2]

Very easy recovery run out at Clear Creek...my legs are very sore, hopefully they feel better tomorrow:)

Mapping 1:40:00 [1]

Working on mapping the Clear Creek area...got about half basically field checked...it was a beautiful day for mapping too!

Ice Skating 1:30:00 [1]

Hadn't been ice skating in about a year but didn't fall at all! Hopefully my ankles won't be too sore tomorrow!

Thursday Jan 2, 2014 #

Elliptical 30:00 [3]

Strength 30:00 [4]

I'm going to be sore tomorrow from that...

Wednesday Jan 1, 2014 #

Running 47:39 [3] 5.56 mi (8:34 / mi) +100m 8:07 / mi

Ran horsepoop today - it was surprisingly unmuddy for this time of year, I guess we haven't had as much rain as usual this year. It felt harder than it should have, but I was proud of myself for getting out there and running! Hadn't run horsepoop in a while but I shouldn't run it too much since I'm sure we'll run it a lot during track...which is only 2 months away, yikes!

Agility 10:00 [4]

Ran the 4 courses from a few weeks ago twice each - the line ones once forward and once backwards. It's fun but still hard...and I kind of feel like an idiot sprinting around randomly in my backyard...luckily none of the neighbors were outside!

Core 15:00 [4]

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