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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Evalin B

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  Running23 10:48:55 70.13 112.86
  Orienteering5 8:55:33 27.54(19:27) 44.32(12:05) 92551c
  Technical/Drills12 4:15:00
  Hiking/Walking1 2:00:00 6.0(20:00) 9.66(12:26)
  Armchair-O4 50:00
  Workout4 34:57 5.75(6:05) 9.25(3:47)
  Other2 23:45
  Total27 27:48:10 109.42 176.09 92551c

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Monday Mar 31, 2014 #

Running warm up/down 12:00 [3] 1.25 mi (9:36 / mi)
shoes: Saucony Ignition 4

Technical/Drills 20:00 [3]

Running 34:05 [3] 4.03 mi (8:27 / mi)
shoes: Saucony Ignition 4

Running warm up/down 12:00 [3] 1.32 mi (9:06 / mi)
shoes: Saucony Ignition 4

Sunday Mar 30, 2014 #

Running (Agility course) 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov-8 Oroc 280

Orienteering 59:20 [3] 3.6 km (16:29 / km)
shoes: Inov-8 Oroc 280

26 super short legs "Short legs but very technical and the map had no trails, rock walls or streams." (quote elina, i'm lazy)

Orienteering 45:40 [3] 3.0 km (15:13 / km)
shoes: Inov-8 Oroc 280

Relocation exercise "Followed one person to a spot in an area near a control and we had to figure out where we were and how to get to the control nearby."(quote elina)

Orienteering 25:00 [2] 1.5 km (16:40 / km)
shoes: Inov-8 Oroc 280

Capture the flag in the woods orienteering style
C • CTF 2

Saturday Mar 29, 2014 #

Orienteering 50:50 [3] 3.2 km (15:53 / km)
shoes: Inov-8 Oroc 280

Short compass legs then a follow the line exercise.

Orienteering 2:00:00 [3] 9.0 km (13:20 / km)

Switched shoes. Regular course, but simplifying legs. Then a route choice course with a partner that was 4 long legs. Ended with "headless chicken" where we search for controls in a given area.

Friday Mar 28, 2014 #

Event: Orienteering USA Junior Training Camp
 

Running warm up/down 12:00 [3] 1.25 mi (9:36 / mi)
shoes: Saucony Ignition 4

Technical/Drills 20:00 [3]

Running 31:10 [3] 3.75 mi (8:19 / mi)
shoes: Saucony Ignition 4

Started off with a fast pace, but since most of the girls haven't done a run in a while we slowed down to finish as a group. :/

Running warm up/down 2:00 [3] 0.25 mi (8:00 / mi)
shoes: Saucony Ignition 4

Thursday Mar 27, 2014 #

Running warm up/down 13:00 [3] 1.5 mi (8:40 / mi)
shoes: Saucony Ignition 4

Technical/Drills 20:00 [3]

Workout 11:33 [3] 1.75 mi (6:36 / mi)
shoes: Saucony Ignition 4

600,800,800,600- first two tempo, last two fast
2:33, 3:30, 3:13, 2:17

Running warm up/down 17:40 [3] 2.05 mi (8:37 / mi)
shoes: Saucony Ignition 4

Wednesday Mar 26, 2014 #

Running warm up/down 18:00 [3] 2.0 mi (9:00 / mi)

Technical/Drills 20:00 [3]

Running hills 7:30 [3] 0.98 mi (7:39 / mi)

Running warm up/down 15:00 [3] 1.75 mi (8:34 / mi)

Tuesday Mar 25, 2014 #

Running warm up/down 12:00 [3] 1.3 mi (9:14 / mi)

Technical/Drills 20:00 [3]

Workout 10:41 [4] 2.0 mi (5:20 / mi)

8*400 around 1:33-1:36

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Monday Mar 24, 2014 #

Running warm up/down 13:30 [3] 1.5 mi (9:00 / mi)

1 mile, half mile of drills.
Had to wear a pair of old crappy sneakers because the ones I use now are covered in poison oak... Bleh

Technical/Drills 30:00 [3]

First day and we did 75 push-ups!!! And 150 curl ups, and 50 sit-ups. Plus many more things and weight lifting.

Running 11:00 [3] 1.2 mi (9:10 / mi)

Running warm up/down 2:00 [3] 0.25 mi (8:00 / mi)

Strides

Sunday Mar 23, 2014 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Saucony Ignition 4

Orienteering race 19:13 [5] 3.0 km (6:24 / km) +40m 6:00 / km
shoes: Saucony Ignition 4

Good race, saw Katrina catchin up towards the end and it pushed me to go faster.

Orienteering race (One-man relay) 18:44 [4] 3.3 km (5:41 / km) +40m 5:21 / km
17c shoes: Saucony Ignition 4

4 loops, Viktoria had the same first two loops and I ran to get away from her from her, starting the third loop I was getting pretty tired, but the relay was fun.

Sprint Red - Splits

Sprint Relay Variant C - Splits

Saturday Mar 22, 2014 #

Running warm up/down 4:30 [3] 0.4 mi (11:15 / mi)
shoes: Inov-8 Oroc 280

Orienteering 1:42:43 [3] **** 11.04 km (9:18 / km) +500m 7:35 / km
14c shoes: Inov-8 Oroc 280

Today's race was pretty good, no mistakes, but moving really slow on the hills, my legs are really tired right now. A lot of today was deciding what was the best route choice and I felt pretty confident on most of mine.

Long red - Splits

Friday Mar 21, 2014 #

Event: Run Black Diamond
 

Running warm up/down 10:00 [3]

Part walking up the hill part jogging

Orienteering race 1:34:03 [3] ***** 6.68 km (14:05 / km) +345m 11:11 / km
20c shoes: Inov-8 Oroc 280

Very difficult hills, I was walking all of them- they really killed me. Many mistakes a couple poor route choices and one bad mistake where my eyes skipped a portion of the map and it messed me up.

Middle Red - Splits

Thursday Mar 20, 2014 #

Running 27:45 [3]
shoes: Hoka

Tuesday Mar 18, 2014 #

Technical/Drills 25:00 [3]

Other (Spinning) 8:45 [3]

Bored while waiting for a couple friends to finish weight lifting.

Running 7:30 [3] 1.0 mi (7:30 / mi)

Decided to pick up the pace the second lap and get some speed in today, except my left shin started hurting.

Running warm up/down 2:00 [3] 0.25 mi (8:00 / mi)

Jog- sprint- jog- sprint

Monday Mar 17, 2014 #

Running 40:25 [3] 4.76 mi (8:29 / mi)
shoes: Saucony Ignition 4

Armchair-O 10:00 [3]

Sunday Mar 16, 2014 #

Running 25:10 [3] 3.03 mi (8:18 / mi)

Armchair-O 15:00 [3]

Saturday Mar 15, 2014 #

Running warm up/down 8:15 [3] 1.05 mi (7:51 / mi)
shoes: Saucony Ignition 4

IT'S A BEAUTIFUL DAY :)))))
C • Weather part 2 2

Workout 6:37 [3] 1.0 mi (6:37 / mi)
shoes: Saucony Ignition 4

400, 800, 400
1:29,3:29,1:39
It's so windy on the straightaway in one direction that it is impossible to get a good time. It also made it harder to breath on that side of the track.

Running warm up/down 8:50 [3] 1.0 mi (8:50 / mi)
shoes: Saucony Ignition 4

Thursday Mar 13, 2014 #

Technical/Drills 25:00 [3]

Other (Spinning) 15:00 [3]

Waaaay too cold to go outside.
C • Weather 2

Wednesday Mar 12, 2014 #

Armchair-O 15:00 [3]

Wasn't sure how cross-able the light green was on the sprint... and apparently there were some under passages I didn't know about...

Tuesday Mar 11, 2014 #

Technical/Drills 25:00 [3]

Running warm up/down 6:00 [3] 0.75 mi (8:00 / mi)
shoes: Saucony Ignition 4

Workout 6:06 [4] 1.0 mi (6:06 / mi)
shoes: Saucony Ignition 4

4x400 88,92,94,92
Aw man, I haven't done any speed work in a while so this was hard. I'm glad the track is finally clearing up so I could do this though, and the weather today was beautiful!

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Saucony Ignition 4

Running 28:20 [3] 3.2 mi (8:51 / mi)
shoes: Saucony Ignition 4

It's so nice out I just had to go run more!

Monday Mar 10, 2014 #

Running 30:50 [3] 3.41 mi (9:03 / mi)
shoes: Saucony Ignition 4

My legs are surprisingly very tired from the military ball yesterday, so my friend, who also went, took it easy with me today, but I wasn't surprised that my feet hurt so much because of the heels.

Sunday Mar 9, 2014 #

2 AM

Running 28:30 [3] 3.5 mi (8:09 / mi)

Fuuuun.
C • 2 am 3

Friday Mar 7, 2014 #

Running 44:45 [3] 5.24 mi (8:32 / mi)
shoes: Saucony Ignition 4

Thursday Mar 6, 2014 #

Running 9:40 [3] 1.05 mi (9:12 / mi)

I guess it's sorta a rest day

Technical/Drills 20:00 [3]

Wednesday Mar 5, 2014 #

Running hills 37:00 [3] 4.3 mi (8:36 / mi)
shoes: Saucony Ignition 4

hilly run, feelin it in the calves and quads!

Tuesday Mar 4, 2014 #

Technical/Drills 15:00 [3]

Running 35:30 [3] 4.24 mi (8:22 / mi)
shoes: Saucony Ignition 4

Monday Mar 3, 2014 #

Armchair-O 10:00 [3]

Technical/Drills 15:00 [3]

Reeeeeally cold out plus I'm sore from yesterday.

Sunday Mar 2, 2014 #

Hiking/Walking 2:00:00 [2] 6.0 mi (20:00 / mi)

Running 41:00 [3] 4.95 mi (8:17 / mi)

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