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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: the kempster

In the 7 days ending Oct 17, 2009:

activity # timemileskm+m
  orienteering2 4:55:35 16.28 26.2
  running4 2:34:22
  strength4 1:07:00
  weights3 50:00
  Total6 9:26:57 16.28 26.2

» now

Saturday Oct 17, 2009 #

orienteering 16:51 [3]

carleton sprint. kind of iffy. the charlie horse from this morning did not help one bit!!! some of my route choices were also kinda bad. oopsy doopsy.

orienteering 37:55 [3]

so le champion was starting one minute behind me. and i managed to stay ahead until control 2. yay!! then i was so distracted by running behind the world champion that i took a terrible route choice through a swamp, tripped, and charlie horsed myself on a log. then i fell and winded myself on a pile of rocks right by the control. let's just say the rest of the course did not go so well...

Friday Oct 16, 2009 #

strength 15:00 [3]

morning x-country practice circuits

weights 25:00 [3]

if yesterday was torture, then today was just prolonged torture. holy macaroni!! we had to hold the concentric (i think) part of the exercise for 10sec and then do the eccentric for 5sec. ahhhh!!!

running 26:01 [3]
ahr:161 max:204

just a quick run before things got crazy.

strength 7:00 [3]

more abs. feel the burn!!! ahhh!!!

Thursday Oct 15, 2009 #

strength 15:00 [5]

did ab ripping slashing torture movie thingymadooer in weightfit.

running 25:09 [3]
ahr:166 max:192

gotta love those night time runs!! just did the 5km-ish loop while star gazing. it was chillywilly but still a gorgeous night!

Wednesday Oct 14, 2009 #

running hills 46:16 [3]
ahr:154 max:194

my dad found my heart rate monitor!!! hip hip hooray!!!!!! :) took molly out to the hill and i told her to walk because of her knee... of course she listened to her big sister...
super dee duper happy with the consistancy of the splits... which makes it sound like cake batter but oh well...
10:28 warmup
10:44 cooldown

weights 15:00 [3]

chest, triceps, and legs

strength 15:00 [3]

now that we have actual heat in our house i was legit sweating. kind of disappointing but at least now i won't have to wear my snowsuit to bed.

Tuesday Oct 13, 2009 #

running 56:56 [3]

8 x 2min hard 2min easy. felt super dee duper speedy and i even kept up with marathon runner for the very last interval!! kinda... :P

weights 10:00 [3]

strength 15:00 [3]

this is for you john!! everything is for 1 minute apart from the wall sit which is 2min
-pushups (about 60)
-wall sit
-jump squats
-chinups (or just keep chin above the bar)
-front plank
-regular situps
-calf raises
-bicycle situp thingymadooers
-tricep pushups
-situps with feet in air
-side plank each side

Monday Oct 12, 2009 #

(rest day)

oh my goodness gracious me! a real rest day!! :)

Sunday Oct 11, 2009 #

orienteering 4:00:49 [3] 26.2 km (9:11 / km)

sooo... hudson highlander... my goodness gracious me. what an adventure. my legs were just kinda shot from 3 days of training like a frenchman but i still managed to make it up all the hills and not get totally lost from being so light-headed. the first section was just 6 controls over a very large distance. it took me 70:50 just to get to the trail run. then from there i just had to keep chugging along the trail alllll the way back to the map exchange which in itself took 39:51. from control 7 to 19 it was just a normal point to point course with lots and lots of climb. on the way to 8 i was looking 9 which made for a bit of a dilemna and then contouring to 17 and 18 would've been a tad trickier if Nickolay hadn't been there. The last map was definitely the hardest because i was sooo hungry and my legs felt soo tired. i basically just stumbled along through the woods trying to avoid climb and just thinking about the food at the end. I missed 22 by a couple contours and then 23 i decided to go to the bottom of the cliff even though the control was on a rock pile at the top of it... yeah oopsy daisies. after that though i survived and made it back on rather wobbly legs but at least i was all in tact. my mother will be happy i'm not missing any part of me :)

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