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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KirstenM

In the 7 days ending Sep 20, 2020:

activity # timemileskm+m
  Running10 3:18:09 21.05(9:25) 33.87(5:51) 263
  Strength/PT7 1:34:00
  Orienteering1 53:46 3.51(15:19) 5.65(9:31) 116
  Total11 5:45:55 24.56 39.52 379

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MoTuWeThFrSaSu

Sunday Sep 20, 2020 #

Orienteering 53:46 [3] 3.51 mi (15:19 / mi) +116m 13:53 / mi

Course: 4.9 km (10:58 / km) +116m 9:49 / km
Map

Green - Splits

Friday Sep 18, 2020 #

3 PM

Running warm up/down 8:38 [2] 0.87 mi (9:55 / mi) +9m 9:37 / mi

Strength/PT 12:00 [2]

4 PM

Running 11:32 [3] 1.16 mi (9:57 / mi) +16m 9:32 / mi

Running 16:19 [3] 2.06 mi (7:55 / mi) +45m 7:25 / mi

4 times .52 miles (aka up and down the bus circle) with a decent amount of rest in between (idk how long)
4:09, 4:02, 4:05, 4:01

Some of the best coach quotes from today:
Wowww, she must have been vaccinated with a record player needle.
You're not fruit. You're not a banana. You're a person.
Don't breath, just run!
C • No need to breathe 1

Running warm up/down 8:33 [3] 0.87 mi (9:50 / mi) +13m 9:24 / mi

My xc friends let me talk the entire time about Lord of the Rings which made me happy

Thursday Sep 17, 2020 #

3 PM

Running warm up/down 9:00 [2] 0.89 mi (10:07 / mi) +12m 9:42 / mi

Strength/PT 14:00 [2]

4 PM

Running 19:09 [3] 2.08 mi (9:12 / mi) +43m 8:39 / mi

Strength/PT 10:00 [2]

Glutes

Running warm up/down 4:19 [2] 0.44 mi (9:49 / mi) +5m 9:29 / mi

Wednesday Sep 16, 2020 #

3 PM

Running warm up/down 9:10 [2] 0.88 mi (10:25 / mi) +9m 10:06 / mi

Strength/PT 14:00 [2]

4 PM

Running warm up/down 4:26 [2] 0.38 mi (11:39 / mi) +3m 11:23 / mi

Warmup pt. 2

Running 28:11 [3] 3.11 mi (9:04 / mi) +37m 8:44 / mi

5k "race". I'm not exactly happy with it, but I'm okay with it. I felt like I was able to push for the most part and my knee was tolerable. I did drop over a minute from last time trial, but I'd mostly equate that to fresher legs.

Tuesday Sep 15, 2020 #

3 PM

Running warm up/down 8:31 [2] 0.9 mi (9:28 / mi) +12m 9:05 / mi

Strength/PT 14:00 [2]

Core/Arms

I might start logging walking drills as well later on, I just need to figure out how long they take
4 PM

Running 29:08 [3] 3.11 mi (9:22 / mi) +33m 9:04 / mi

Easy run of the course in preparation for our time trial tomorrow

Running 7:39 [3] 0.78 mi (9:49 / mi) +3m 9:42 / mi

Running warm up/down 4:24 [2] 0.41 mi (10:44 / mi) +5m 10:20 / mi

Monday Sep 14, 2020 #

3 PM

Running warm up/down 8:29 [2] 0.89 mi (9:32 / mi) +6m 9:20 / mi

Strength/PT 15:00 [2]

Core/Arms
4 PM

Running 10:52 [3] 1.11 mi (9:48 / mi) +6m 9:38 / mi

Running 9:49 [3] 1.11 mi (8:51 / mi) +6m 8:42 / mi

Strength/PT 15:00 [2]

Glutes

I was supposed to do 3 mile-ish repeats on the new xc course, but bailed after the first one. Could I have done more? Possibly, but I'm trying to finally stick to what I should do and if I had done more, it would've made for a very painful week. Who knows, maybe it still will be.

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