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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KirstenM.

In the 7 days ending Mar 23:

activity # timemileskm+m
  Track&Field2 4:10:00
  Orienteering2 2:32:19 6.03(25:16) 9.7(15:42) 675
  Running1 25:00
  Swimming1 20:00
  Stretching1 3:00
  Total6 7:30:19 6.03 9.7 675
  [1-5]6 7:27:19
averages - sleep:8.1

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Saturday Mar 23 #

Note
slept:9.5

Orienteering race 1:38:19 [4] 5.6 km (17:33 / km) +435m 12:39 / km

Ran Green B and did well. It was a fun couse in terms of navigation, but the hills really hurt. I looked over it and probably made around 8 minutes worth of errors, not counting bad route choices.
I messed up 1 when I got near the control, thought I went too far and backtracked before I realized what I did. 2 was slow because I kept on doubting myself instead of staying on my bearing. 3 was also bad because it was so close to 2 that I thought I was fine and sort of ran in the right direction without really thinking.
I was clean until 9 when I lost around 30 seconds searching for the contol which was hiding behind the cliff I thought it was on top of. 10 I overshot the control and hit a cliff behind it which helped me stop and turn around.
13 was quite horrible, mainly because it was a long leg and I could run it, so I did, and my knee gave out. Because I was focusing on my knee, I forgot to read the map and went down the wrong spur. It wasn't that bad of a mistake though, it just forced me onto the trail sooner than I wanted.
I mainly walked the rest of the course because my knee was hurting and I didn't want to push it.
Going for 16 to 17 though, I was pulled off my route and followed the gully more than I originally planned.

Friday Mar 22 #

Note
slept:9.0

Orienteering race 54:00 [3] 4.1 km (13:10 / km) +240m 10:11 / km

Ran Green B today, but not very well. I messed up 1 which I'm really annoyed about, because I picked a route which would have been good, but as soon as I got near the trail that would have led me to the control, I randomly decided to contor around the hill instead. That probably cost me 3 minutes.
The rest of the course I was solid navigation wise, but going up hills I was obviously out of shape and going down hills my knee hurt. I placed decently, but I'm still really annoyed at the race as a whole. I should've done better

Thursday Mar 21 #

Note
slept:6.45

3 PM

Note
slept:1.0

Napped on the car ride down to the Flying Pig meet

Wednesday Mar 20 #

Note
slept:8.0

Track&Field 2:00:00 [3]

-Warmup (6 min run, static stretching, abs, pushups, dynamic stretching/warmup drills, 2 laps of striders)
I was able to get through the entire warmup for the first time since I got injured which is promising. The entire warmup took us around an hour
-35 minute run
I was able to make it to 25 min with only 2 short breaks before I started limping and stopped running. I spent the last 10 minutes alternating between running and walking, but I didn't run for long stretches at a time
- 3 laps of striders
- Hurdle drills and static stretching

Tuesday Mar 19 #

Note
slept:7.0

Swimming 20:00 [3]

Played Water Polo in gym and while my knee felt weak, it didn't hurt and held up when I treaded water

Stretching warm up/down 3:00 [0]

5 PM

Running 25:00 [3]

(Treadmill) I ran 9 minutes straight at a 9 min 30sec mile pace. I was aiming for 10 minutes but I started getting sharp pains in my knee around 8 minutes.
I walked for 30sec, jogged for 30sec, the walked for 30sec before running an 8 minute mile.
Then I did this other uphill-running-but-not machine (idk what it's called) for 6 minutes to keep my heart rate up

Monday Mar 18 #

Note
slept:7.5

3 PM

Track&Field 2:10:00 [2]

- Warmup (2 lap run, abs, pushups, static stretching, warmup drills, and 2 laps of striders)
I was able to do almost everything which is an improvement, but I ducked out half way through drills. The pounding hurt my knee.
- Stairs (6 times up & down the bleachers)
- Running
So I was supposed to do a 30 minute run, but I ducked out about 2 minutes into it. I don't know if I could have done it, but in that moment I didn't feel very good. Also, I think I'm scared to hurt myself again so I haven't been pushing myself like I should.
- Javilin
I spent the rest of practice throwing and while it was fun, I spent most of it being angry for not running.

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