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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 30 days ending Sep 30, 2003:

activity # timemileskm+m
  orienteering11 15:48:08 26.41 42.5 1035
  weight training4 3:05:00
  biking3 2:05:00 22.0 35.41
  running4 2:05:00
  aerobic4 1:45:00
  cardio2 1:13:00
  Total23 26:01:08 48.41 77.91 1035

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Tuesday Sep 30, 2003 #

orienteering 1:22:00 [4] 7.7 km (10:39 / km) +100m 10:00 / km

Pretty good training run, though it was damn cold....lost concentration near the end and went too far past an area...I think it was partially due to all the finns that suddenly starting appearing and the fact that I was tired. Map was quite fun to run on...things were making more sense than yesterday, got a good flow going for almost all of the controls, except for #9 and then near the end. Not hesitating as much today as yesterday, but still more than I should be doing. I am always shouting in my head to keep moving forward. Its a bit difficult to simplify the map to make it easier to read on the run. That is going to take some work.

Monday Sep 29, 2003 #

orienteering 1:43:00 [4] 9.5 km (10:51 / km) +150m 10:03 / km

Not bad...one mistake near #9, but fun to run in Swedish forests again. It will take a little bit more to really see everything that is on the map in the forest, but then that is the point of being here.

Sunday Sep 28, 2003 #

running 20:00 [3]

Warm up and cool down....really needed the warmup since its only 7 or 8 degrees celcius here right now...burrr

orienteering 17:40 [5] 2.2 km (8:02 / km) +65m 7:00 / km

Training on the WOC sprint training area...one mistake going from 5 to 6...went too much to the east...went back to do it again for a cool down.

Saturday Sep 27, 2003 #

running 30:00 [4]

Short run on the trails near the YH...a bit warmer than yesterday...still feeling a bit sleepy and sluggish.

Friday Sep 26, 2003 #

running 30:00 [3]

Easy run at the YH, on the trails before it got too dark. Feeling really blah, probably the time difference and lack of sleep on the trip over.

Wednesday Sep 24, 2003 #

weight training 1:30:00 [3]

Arms, back, shoulders and abs.

Tuesday Sep 23, 2003 #

biking 40:00 [3]

weight training 10:00 [3]

Arms

Monday Sep 22, 2003 #

orienteering 1:24:00 [5] 7.3 km (11:30 / km) +215m 10:02 / km

Red Course at Hickory Run; some thicker areas than on the map (older map)...one questionable control but otherwise a fun run. Semi-race with Tom.

Saturday Sep 20, 2003 #

orienteering 4:00:00 [1]

Orienteering training (leader) for intermediate

Friday Sep 19, 2003 #

orienteering 40:00 [3]

Control setting and vetting, Hickory Run

Thursday Sep 18, 2003 #

cardio 32:00 [3]

aerobic 5:00 [3]

Abs

Tuesday Sep 16, 2003 #

biking 45:00 [4] 22.0 mi (2:03 / mi)

weight training 25:00 [3]

Arms and Abs

Monday Sep 15, 2003 #

aerobic 25:00 [2]

Sunday Sep 14, 2003 #

orienteering 1:49:13 [5] 7.8 km (14:00 / km) +245m 12:06 / km

Had a big mistake after #5, where I had already has a smaller mistake. Let myself get distracted on the way along the hillside on 6...that is where I lost the race. Later had some kind of chest tightness (asthma) thing happen, and as a result was really out of it going into the last 3 controls (hence # 14).

Red Y - Splits

Saturday Sep 13, 2003 #

orienteering 1:37:15 [5] 8.0 km (12:09 / km) +260m 10:27 / km


Red Y - Splits

Friday Sep 12, 2003 #

orienteering 50:00 [3]

Orienteering on model map, but also including 1km warm-up from parking lot to the area, and 1/2 km cool down.

Wednesday Sep 10, 2003 #

aerobic 1:00:00 [3]

Tuesday Sep 9, 2003 #

biking 40:00 [3]

aerobic 15:00 [3]

Abs, leg lifts, etc.

Monday Sep 8, 2003 #

cardio 41:00 [3]

Saturday Sep 6, 2003 #

orienteering 40:00 [4]

Wyatt's orienteering race and then control pick up...race was fast, control pick up slower. At Valley Forge park

Friday Sep 5, 2003 #

weight training 1:00:00 [3]

Thursday Sep 4, 2003 #

running (with sprints) 45:00 [3]

Run with Angelica in Valley Forge with sprints

Monday Sep 1, 2003 #

orienteering 45:00 [3]

Control pick up loop one

orienteering 40:00 [2]

Control pick up, loop 2 (bee attack)

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