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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kweinmann

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Orienteering3 3:42:07 12.05(18:26) 19.4(11:27) 500
  Running2 1:18:00 8.94(8:43) 14.39(5:25)
  Strength1 40:00
  Total5 5:40:07 20.99 33.79 500

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Sunday Sep 25, 2016 #

Orienteering race 21:38 [4] 3.2 km (6:46 / km)

Sprint race at Dartmouth - my favorite! Messed up on control 3 but other than that I was pretty clean except for way too much hesitation. Also haven't been doing much fast running so I was definitely feeling it physically, especially after 2 previous days of hard racing. Really fun race though!

Orienteering race 15:20 [4] 2.4 km (6:23 / km)

Sprint relay - I ran leg 4 for one of the senior teams. It was really fun. I knew Izzy had started right after me so I was going as fast as I could the whole time because I didn't want her to catch me. Ran pretty clean for the whole thing so I was happy about that. Probably my best race of the weekend even though it was on tired legs.

Saturday Sep 24, 2016 #

Orienteering long 2:10:39 [3] 9.2 km (14:12 / km) +400m 11:40 / km

This was probably the hardest orienteering course I have ever done because of the combination of length and technical difficulty. I got really lost on my way to control 3, relocated about twice, and still think I found the control by luck. After that, I was going slower and tried to keep better map contact. I didn't make any more really bad mistakes, but I was going pretty slow for the rest of the course and trying to stay in much closer contact with the map because I learned from experience that it was very hard to relocate in this terrain. I was pretty happy that I hit the control after the long leg right on, even though I was going pretty slow at the end, trying to know exactly where I was. Really proud of myself for finishing this course though, this was one of the first long red courses I've done.

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!

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