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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: the kempster

In the 7 days ending Sep 23, 2007:

activity # timemileskm+m
  running5 3:04:00
  cycling2 1:55:00
  strength2 1:20:00
  orienteering1 50:47
  stretching1 5:00
  Total7 7:14:47
averages - sleep:8.5

» now

Sunday Sep 23, 2007 #

running warm up/down 10:00 [1]


orienteering race 50:47 [5] ***
slept:8.5 (injured)

Excellent course set up with 3 loops each between 2.1km and 2.5km. I messed up the first control by going too far, and then wandering around for a little bit which probably cost me about 2min. After that though, really smooth race and I flowed really well! Nailed pretty much all the rest on the first loop except for 6 where I wasn't really sure where I had come out onto the trail. Almost ran past 9 since I had my eyes on the map exchange up ahead and hadn't really been paying attention to where I was going, or where I had to go for that matter. Loop 2 was good (partly because it was the second time I had visited 4 of the controls) and only spent about 30sec of mistakes in total on control 3. Loop 3 was the longest, but I didn't make any mistakes on it so I flew right through it. On the way out of control 8, I took a tumble over a log and did something to my wrist. I can't even remember how I fell, just that I kinda did a backwards roll, hopped back up, said yes that I was fine to a guy who was right behind me, and kept going. Oh ya, I do remember having to switch my map from my left hand to my right cause my left hand hurt too much. Didn't notice it for the last 5 controls, but once I got back and finally realized that something was wrong. Hopefully it's not broken, just sprained!

Saturday Sep 22, 2007 #

cycling (mountain) 1:10:00 [4]

The most intense mountain biking EVER!!! and I don't have to drive 30min to get there either! one set of trails is right by the river and it's full of poison ivy, but it's a blast. there's a loop with tons of sharp turns and a big log right across the trail which is almost impossible to get over. Eric and do it, but I have yet to master it. We timed it twice, and the first time I was exactly 2min, and the second was 1:53. Then we biked over to Hampton Park to explore those trails and discovered this pit with a jump! You can get sooo much air on it it's crazy. Almost flipped once cause I had so much speed and my back wheel just flew up! Also found another pit with a jump with a hole just on the other side. We figured that you had to get enough air on the jump to make it over the hole, and if u didn't, well, your front wheel would go down into the hole and you'd go flying over the handlebars. Fortunately, neither of us had that experience! Made up another loop that had the crazy jump over the pit, then a sprint down the gravel pathway, and onto this ridge which is nearly straight down on one side (people go down there, but we're not that crazy and if we ever did i'm sure we'd go right across the trail at the bottom and into the rhubarb!) Going along the ridge you can get so much speed, and then you come out at the pit and go down a big hill, around the bottom and then back up again. My time was 3:48, and Eric was 3:41. Really excited to go try it again, but we had to get home so I could babysit my cousin.

Friday Sep 21, 2007 #

cycling intervals (spinning) 45:00 [4]

Excellent class this morning, i'm glad i managed to drag myself out of bed to get to it! new instructor, though not as good as the last one, i think she's just lacking the enthusiasm. did lots of hills and jumps at high intensity plus some sprinting for a really long time on the flats.

Thursday Sep 20, 2007 #

running intervals 38:00 [3]

since my band director won't let me skip band to go to xc practice, my coach gave me the format that they did this morning.
warm up run to the hill, tried to pace out 100m, but i'm not sure if i got it right... then some A's, B's, C's, and my favourite...D's! then did full-out sprints for a what was supposed to be 100m. 15sec the first two times, then 14 the next 4. finished with cool-down run back home.

strength 1:00:00 [4]

A really fun but challenging class. got to do some kick boxing (which was mostly just kicking and punching the air, but it was still cool) abs to warm-up, and then a lot of cardio with exercises including weights inbetween. Ended with run/jumping along a line of bozos (?) which was tricky.

stretching 5:00 [1]

Wednesday Sep 19, 2007 #

running hills 38:00 [4]

2x up the hill, then all the way down to Maitland and back, then more times up the hill. Didn't realize how hard continuous hill running is, and could really feel the burn on the last two after the uphill back from Maitland. Some really nice single track mountain biking up on top of the hill although bikes aren't technically allowed up there...

running warm up/down 15:00 [2]

warm up and cool down run there and back plus 5min rest in the middle.

Tuesday Sep 18, 2007 #

running 48:00 [3]

Did the 10 kmish loop at a pretty hard pace, but it was hard to keep it consistent when it was just lonely ol me running. Picked it up for the last 15min back along the river since I unknowingly dropped from a zone 3 to a zone 2ish going west along the river.

Monday Sep 17, 2007 #

running warm up/down 15:00 [1]

warm-up run down to the track plus stretching

running (lap the old man) 15:00 [4]

'played' lap the old man except this time you had to run all the way around the track to the lap them. we had to run it twice and then be the old man once, and and pretty consistently you got to about the 1 3/4 lap mark by the time you caught up.

running warm up/down 5:00 [1]

cool-down stretches and run back to school

strength 20:00 [4]

Felt kinda dazed for the whole time so wasn't the most creative of workouts. Did ab work for the first 10min, and then wall sits and push-ups for the rest...woot!

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