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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KirstenM.

In the 7 days ending Oct 12, 2019:

activity # timemileskm+m
  Track/XC4 4:26:58 23.14 37.24 141
  Orienteering1 2:14:55 8.76(15:24) 14.1(9:34) 393
  Total5 6:41:53 31.9 51.34 534
averages - sleep:7.4

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Friday Oct 11, 2019 #


Track/XC warm up/down 9:50 [2] 1.03 mi (9:33 / mi)

Track/XC 29:04 [3] 3.34 mi (8:42 / mi)

5k course backwards + a little bit

Track/XC warm up/down 4:57 [2] 0.54 mi (9:10 / mi)

Thursday Oct 10, 2019 #


Track/XC warm up/down 9:21 [2] 1.02 mi (9:10 / mi)

Track/XC 30:00 [4] 3.19 mi (9:24 / mi)

Probably the hardest xc workout we've done this season. Roughly a 0.29-mile loop with a short steep hill in the beginning, x11. Times:
- 2:27 (learning route)
- 1:49
- 2:00
- 1:55
- 1:55
- 1:52
- 1:54
- 1:57
- 1:47 (the one where I had to start 4 seconds before varsity)
- 1:58 (the one they said was the last :/)
- 1:55

Track/XC warm up/down 4:59 [2] 0.43 mi (11:35 / mi)

Track/XC (Weightroom) 25:00 [2]

Wednesday Oct 9, 2019 #

slept:10.0 (rest day)

No school :) or xc practice

Tuesday Oct 8, 2019 #


Track/XC warm up/down 9:50 [2] 0.99 mi (9:56 / mi)

Track/XC 40:51 [3] 4.78 mi (8:33 / mi) +77m 8:08 / mi

For some reason, I was just in a good mood and wanted to run.

We ran in 2 packs, with the JV group (me) starting first, and I ended up running in the front of the pack, even though I'd never run the route before. At some point, coach left me so I had to navigate just based on the directions and street names he gave me. It made it fun and sort of seemed like orienteering training. Also, varsity never caught me (or my friend), so yay

Track/XC warm up/down 5:04 [2] 0.51 mi (9:56 / mi)

Monday Oct 7, 2019 #


Track/XC warm up/down 10:24 [2] 1.0 mi (10:24 / mi)

Track/XC 9:01 [3] 0.92 mi (9:48 / mi)

Track/XC 45:22 [3] 4.66 mi (9:44 / mi) +64m 9:20 / mi

3 minutes of fast running, 3 minutes of jogging, times 8 (with the fourth jog actually a walk). We were running around this slightly hilly loop.

I was planning on just going slow in order to give myself some recovery, but then coach told the girl in front of me that no one was going to catch her and I got insulted, so I sped up and caught her. That didn't feel as bad as I thought it would so I kept up the pace. So anyway, I ran slowish, but not as slow as expected.

"Fast pace" was from 8 min/mile to 9 min/mile. Jogging pace was from 10 min/mile to 11 min/mile

Track/XC warm up/down 8:15 [2] 0.73 mi (11:18 / mi)

Track/XC (Weightroom) 25:00 [2]


Weirdly enough, my shoulders are what hurt the most after the Lowlander. They're like rocks. I guess I was running with my arms really bunched up?

Sunday Oct 6, 2019 #

Orienteering 2:14:55 [4] 14.1 km (9:34 / km) +393m 8:24 / km

Lowlander (Course ~12.2 km). It was a ton of fun, but I probably ended up doing more following than navigating. I did have a couple good legs though.

I ran the first map primarily with Tori and Max. The first leg (which was really long) sort of determined who I was going to run with. I was trying to follow Julia, but she kept on getting away with me, so then I followed Angelica, but then she started to get away from me as well (it was a lot of uphill), so I finally found myself behind Tori and decided I wasn't going to shift from there. On a side note, I had no clue where I was that whole leg.

For the rest of the first map, I actually navigated, sometimes taking charge and other times just confirming what we were doing was smart. We had a fun route choice straight through the widest part of a marsh, and while I didn't decide to do that, I did willingly run straight in after Tori, so... maybe I wasn't navigating as well as I thought I was.

We lost Tori at the beginning of the trail run because she was doing the Highlander, so I was expecting to have to do some solo navigation, but because Max and I took a little too long of a water/snack break (it looks like we lost ~3 min), Angelica caught up with us. My plan immediately turned into stay with Angelica and I stayed in contact with the map for the first two legs, before ultimately giving up and just running.

I ended up finishing a lot better than I thought and I really didn't feel too bad physically, that is when I first finished. After sitting around for I bit, I really started to feel the hills. Ultimately though, I was surprised by how (relatively) in shape I felt.

Okay, I'm trying here, so tell me if these links don't work


Sorry about not posting the last few days, my garmin didn't want to connect with my phone and I didn't get around to fixing it. I might update later, but idk, we'll see

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