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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kweinmann

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running3 2:50:00 20.65(8:14) 33.23(5:07)
  Orienteering1 1:44:12 3.85 6.2 270
  Strength1 30:00
  Total5 5:04:12 24.5 39.43 270

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Sunday Oct 16, 2016 #

Orienteering 34:41 [3] 3.2 km (10:50 / km) +110m 9:15 / km

First of all, yes I am sore from the gym yesterday. Not as sore as I expected I would be, but my legs felt incredibly tired so the relative lack of outright pain was not very consoling. Secondly, this course was very green. Like, the parts that weren't trails or open mowed grass were full of undergrowth - and very thorny undergrowth at that. I should have learned by now that it is never ever ever a good idea to wear shorts orienteering but I thought 'sprints, and it's such a nice day - shorts will be fine!' Of course I was wrong and my legs paid the price in the form of some very nice scratches. I guess it's not orienteering if you don't draw a little blood though, right?

On another note, the course itself went pretty well. It took me forever to get to control 2 because of the aforementioned thorny undergrowth, but I didn't really make any bad mistakes. There were a couple of controls where I was generally in the right place but had a hard time finding the control because I wasn't reading my map closely enough/didn't look at my control descriptions, but overall I thought my route choice was good. A fair amount of walking happened on the uphill due to my dead legs from the gym yesterday. A good course though!

Orienteering 29:31 [3] 3.0 km (9:50 / km) +160m 7:46 / km

I think this course went smoother than the other one. No real mistakes and felt good about my route choice. Lots of walking on the uphill. The woods are so so pretty this time of year because all of the leaves are changing color. It really was a lovely day to spend outside orienteering and enjoying fall. :)

Orienteering 40:00 [2]

Control pickup, which ended up basically being most of the second course I did. I had had all of the controls I picked up on one of my courses so there wasn't really much navigation needed since I remembered where all of them were. Ran some of it, walked a fair bit. Really just enjoyed the woods on a beautiful fall day.

Saturday Oct 15, 2016 #

Strength 30:00 [3]

So I went to the gym today after a week and a half of not going and man, did I feel it. It was definitely the squats, but walking down the stairs on the way home I felt like my legs were either going to turn into cement or collapse. Luckily I made it down them safely and got home, but I am definitely going to be sore tomorrow.
Calf raises/squats (105#)
Curl to overhead press (15# per side)
Rows (30#)
Overhead tricep extension (22.5#)
Incline Press (30# per side)
Barbell lunges (50# because someone was using the 60# bar but seeing how the squats ended up maybe that was for the best)

Friday Oct 14, 2016 #

Running long 1:29:00 [3] 10.85 mi (8:12 / mi)

Running without a plan usually tends to turn out surprisingly well for me - just kind of decided where I was going as I was running. It ended up being quite a bit farther than I thought it would be, but I felt really good and definitely could have kept running. I decided that an hour and a half was long enough though, especially since I haven't been running that incredibly much. I'm always surprised at how much energy I have for running on Friday evenings, but I usually feel really good like today - much better than when I try to do long runs on Saturday or Sunday. I guess I should just stick to what works - the only problem is that it's starting to get dark pretty early so today I did my whole run in the dark which somewhat limits my options of where to run.

Wednesday Oct 12, 2016 #

Running 38:00 [3] 4.3 mi (8:50 / mi)

Ran to meet Kat at Cold Stone for our EWB fundraiser. Wow, that was some good ice cream! :)

Tuesday Oct 11, 2016 #

Running 43:00 [3] 5.5 mi (7:49 / mi)

Faster run today - felt good after an, ahem, interesting day at work. I should run faster more often, especially now it's actually nice weather for running.

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