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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kweinmann

In the 7 days ending Sep 23, 2016:

activity # timemileskm+m
  Running2 1:18:00 8.94(8:43) 14.39(5:25)
  Orienteering1 54:30 2.86(19:04) 4.6(11:51) 100
  Racquetball1 40:00
  Strength1 40:00
  Total4 3:32:30 11.8 18.99 100

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Friday Sep 23, 2016 #

Orienteering race 54:30 [4] 4.6 km (11:51 / km) +100m 10:41 / km

First race of NAOC, and I'm pretty sure I came into in woefully unprepared. In spite of this, I still managed to complete the course without making too too many really bad mistakes. There was definitely a lot of hesitation and I was doing a lot of compass, go, and hoping I would be close enough to be able to figure out where I was. However, I felt like my relocation was pretty good the few times I really did end up somewhere I didn't intend to be, although I got lucky and kind of stumbled upon what I believe was control 13. Physically, I felt pretty good, but my brain was not in orienteering mode, so I did not have good contact with the map and made a lot of little mistakes. Oh, and I accidentally tried to skip control 19 so that lost me some time too. Also, my sole of my shoe came unglued about two thirds of the way through the course so I ended up just ripping it off because it was super annoying trying to run with it flapping around.

Tuesday Sep 20, 2016 #

Running 29:00 [3] 3.2 mi (9:04 / mi)

Trail running, didn't have a map, ran into dead ends a couple of times and had to turn around. Also I was in quite a rush but at least I got a short run in.

Strength 40:00 [4]

Maybe the gym is getting less crowded?
Rows (30#)
Barbell lunges (60#)
Incline Press (30# per side)
Overhead Tricep Extension (25#)
Deadlifts (115#)
that exercise where you stand and pull the barbell up to your chest (50#)
Calf raises/squats (105#)
Curl to overhead press (16# per side)

Monday Sep 19, 2016 #

Running 49:00 [3] 5.74 mi (8:32 / mi)

First time in like a week that I wasn't sore running! Yay!

Sunday Sep 18, 2016 #

Racquetball 40:00 [3]

Played 2 games with Kat - it was fun!

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