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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KirstenM.

In the 7 days ending Nov 30:

activity # timemileskm+m
  Orienteering1 1:42:14 7.1(14:24) 11.43(8:57) 336
  Running2 57:48 5.88(9:50) 9.46(6:06) 79
  PT3 35:00
  Other Cardio1 30:00
  Total5 3:45:02 12.98 20.89 415

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Saturday Nov 30 #

Orienteering 15:00 [3] 2.0 km (7:30 / km)

Compass training exercise as part of the Thanksgiving camp, but I forgot to start my watch

Orienteering 43:33 [3] 2.82 mi (15:27 / mi) +176m 12:56 / mi

Informal red course at Valley Forge. The controls were actually brown fence enclosures so I had a hard time seeing them at times. I had a couple bobbles, but overall it was fairly clean

Orienteering (Night-O) 43:41 [3] 3.04 mi (14:22 / mi) +160m 12:21 / mi

My first Night-O that involved me actually going in the woods, and it was pretty fun! Well, I did manage to scare myself with my shadow, but other than that it was fun. I was pretty clean and only had a few bobbles when I misestimated the distance and slowed down too soon.

Friday Nov 29 #

(rest day)

Another day of sitting in the car

Thursday Nov 28 #

Running 32:14 [3] 3.11 mi (10:22 / mi) +60m 9:47 / mi

This was way hillier than I'm used to (I live in a flat area and haven't done any hill work for a solid month and a half) and boy did I feel it. So despite the slow pace, I really got my heart rate going (and honestly was probably for the best because I didn't aggravate anything)

Happy Thanksgiving!

Wednesday Nov 27 #

(rest day)

Whole day in the car traveling

Tuesday Nov 26 #

Running 25:34 [3] 2.77 mi (9:14 / mi) +19m 9:02 / mi

Nice and controlled with a focus on form. I think it was successful because for the most part my hip felt okay and I could feel myself working the areas I've been trying to strengthen.

PT 10:00 [2]

Monday Nov 25 #

PT 15:00 [2]

Sunday Nov 24 #

Other Cardio (Swimming) 30:00 [3]


Since Greg seems interested and maybe others are, when I say I'm doing PT, I'm doing any combination of these exercises, usually just once each or not even all of them:
- lunges where you twist your upper body side to side (and try not to fall over) (20 times)
- side planks (1 min each side)
- side planks where you lift your leg straight up (1 min each side)
- ones where you lift your leg to your chest (1 min each side)
- sideways shuffle things with a resistance band around my leg (20 times back and forth)
- bridges where you lift one leg up and try and keep your hips level (1 min each leg)

I will admit that I don't have a set routine, so I just sort of do any of the above until I'm tired. They were given to me when I went to PT in the spring for this injury/reoccurring problem, but I only seem to do them when it flares, instead of as a preventative, so that's my fault.

PT 10:00 [2]

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