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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kweinmann

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running2 1:23:25 10.28(8:07) 16.54(5:03)
  Orienteering1 1:17:26 4.16(18:36) 6.7(11:33) 210
  Strength2 1:15:00
  Yoga1 45:00
  Total5 4:40:51 14.44 23.24 210

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Sunday Sep 10 #

Orienteering 1:17:26 [3] 6.7 km (11:33 / km) +210m 9:59 / km

Solid course today - no major mistakes for the second meet in a row! There were several small bobbles - off on compass bearings, lots of hesitation, questionable route choice, but I managed to stay away from any big mistakes. I think I did better at consistently pushing the pace on this course, and managed a win with a tight top three. Mostly I think this was due to consistency, since I only had the fastest time on 2 of the legs, but keeping focus for the entire course is a challenge in itself. Can't wait for more orienteering next weekend!

Saturday Sep 9 #

Strength 35:00 [4]

Random unplanned trip to the gym on Saturday afternoon. It was so uncrowded I almost died.
3X10:
Front squats (70#)/Assisted pullups (#5, 10, 8, 7)
Single-leg deadlifts (40#)/Incline bench press (25# per side)
Curtsy lunges (30#)/Curls (15#)
Back extensions/Leg lifts (15 per set for both)

Friday Sep 8 #

Running 40:10 [3] 4.94 mi (8:08 / mi)

Managed to do my entire run in Schenley Park without even repeating any sections. A little bit hilly but still, I love running in the park, and it was a beautiful evening for it!

Wednesday Sep 6 #

Yoga 45:00 [1]

Still haven't done anything too hard in yoga class, and I'm still the least flexible person haha (hamstrings at least)

Strength 40:00 [4]

Gym after yoga really is a good routine because I'm already in Trees. Not sure if I'll have time for it on Mondays though since I only have an hour before class in Cathy...
3X10:
Deadlifts (115#)/Barbell triceps curl (20#)
Split-leg lunges (40#)/Dumbbell bench press (25# per side)
Barbell lunges (70#)/Assisted neutral grip pullups (#6)
Supermans/Medicine ball twist (8#) (15 per set of each)

Tuesday Sep 5 #

Running 43:15 [3] 5.34 mi (8:06 / mi)

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