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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KirstenM.

In the 7 days ending Sep 21:

activity # timemileskm+m
  Track/XC6 4:16:37 22.07 35.52 176
  Orienteering1 1:15:32 3.79(19:56) 6.1(12:23)
  PT1 25:00
  Other Cardio1 16:00
  Running1 4:00 0.24(16:41) 0.39(10:22)
  Total7 6:17:09 26.1 42.01 176

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Saturday Sep 21 #

Track/XC warm up/down 7:52 [2] 0.58 mi (13:34 / mi)

Track/XC race 27:08 [4] 5.0 km (5:26 / km) +70m 5:04 / km

XC Council Rock Invitational at Tyler State Park

It was sort of weird/cool running there just because we've had a few orienteering meets there and I kept remembering the map (which I didn't bring since I forgot :(. It made me a little sad though because I would much rather be running through the woods than dying on a hot xc course (it was 83 and sunny today).

The actual race was okay. I managed to PR, but I wanted to break 27 minutes and I ended up falling just short. Also, my hip/knee felt considerably better (not 100% but close) which is good.

My goal for the future is to get my legs to catch up with my lungs. When I finished, my legs felt completely spent, but I was only moderately out of breath.

Track/XC warm up/down 4:05 [2] 0.38 mi (10:44 / mi)

Ran down to the river

Friday Sep 20 #

Track/XC warm up/down 9:12 [3] 1.0 mi (9:12 / mi)

Faster than normal because I got to practice 15 minutes late

Track/XC 31:13 [3] 3.41 mi (9:09 / mi)

Track/XC warm up/down 6:02 [2] 0.5 mi (12:04 / mi)

Thursday Sep 19 #

Track/XC warm up/down 11:29 [2] 0.99 mi (11:36 / mi)

Track/XC 20:00 [3]

4x 1200m
- 4:37
- 4:46
- 4:51
- 4:53

Track/XC warm up/down 8:58 [2] 0.84 mi (10:40 / mi)

Wednesday Sep 18 #

Track/XC warm up/down 7:33 [2] 0.73 mi (10:20 / mi)

Track/XC race 27:34 [4] 5.0 km (5:31 / km) +106m 4:59 / km

The course was supposed to be 2.9 miles, but my watch says it was 3.1, so I'm going with that. It's usually right and I want to say I PR'd (even if not by much).

If it actually was 2.9 miles, it would have been 4.67km with a 5:54 min/km pace

This was another really hilly course, but the hills were longer but more gradual than Belmont. It had one sort of steep section that we had to go down though, but luckily it was in the last 600ish meters because that's when my knee/hip started hurting. I'm just thankful that it held out for so long.

Track/XC 6:12 [2] 0.52 mi (11:55 / mi)

Tuesday Sep 17 #

Track/XC warm up/down 11:05 [2] 1.0 mi (11:05 / mi)

Track/XC 41:23 [3] 4.4 mi (9:24 / mi)

Nice easy pre-race run

Coach: "We'll be going on a three and half mile run"
Us, 4.4 miles later: "So that was a lie"

Track/XC warm up/down 6:23 [2] 0.52 mi (12:16 / mi)

Monday Sep 16 #

Track/XC warm up/down 10:28 [2] 0.99 mi (10:34 / mi)

I did the warmup run and drills and my hip kept on feeling worse, so I decided not to run today.

Other Cardio 16:00 [3]

Biked inside

PT 25:00 [2]

Went through my whole PT routine because I haven't done it in a while and I obviously need to

Track/XC (Weightroom) 20:00 [3]

Sunday Sep 15 #

Orienteering race 1:15:32 [3] 6.1 km (12:23 / km)

Walked/jogged the green course because I wanted a rest day but I also wanted to orienteer. It went fine. My brain shut off towards the end, but it still went decently (except for a few controls for which I can really only say that I briefly stopped navigating)

Running 4:00 [2] 0.24 mi (16:41 / mi)

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