Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Evalin B

In the 31 days ending Oct 31, 2012:

activity	#	time	miles		km		+m
Running	20	10:19:40	65.37		105.21
Orienteering	6	7:48:54	20.57		33.1
Technical/Drills	9	1:45:00
Other	2	1:05:00
Workout	2	49:16	6.75	(7:18)	10.86	(4:32)
Total	25	21:47:50	92.69		149.17

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Wednesday Oct 31, 2012 #

Running 35:00 [3] 3.4 mi (10:18 / mi)

running after the storm and was climbing over trees on some streets, it was fun.

Sunday Oct 28, 2012 #

Orienteering (Brown) 1:18:24 [3] 4.3 km (18:14 / km)

for one control I was on the wrong little hill but it took me a minute to realize where I was. Everything else was ok

Brown - Splits

Saturday Oct 27, 2012 #

Orienteering (Sprint B) 18:58 [5] 2.4 km (7:54 / km)

I beat my mom
these were easy courses as I knew the school grounds and didn't even look at my map to make route choices

Orienteering (Sprint A) 22:33 [4] 2.6 km (8:40 / km)

a little more woods in this and I was tired from the other sprint

Orienteering (Brown) 58:35 [3] 3.7 km (15:50 / km)

One control I was looking in the wrong spot because it was all rocky and all looked the same to me. but i only lost a couple minutes. I was going really slow through the woods and up hills.

Course A - Splits

Course B - Splits

Friday Oct 26, 2012 #

Running 27:00 [4] 3.2 mi (8:26 / mi)

Wednesday Oct 24, 2012 #

Note

XC season is over :( so just running on my own from now.

6 PM

Running (Trail Running) 29:00 [3] 2.68 mi (10:49 / mi)

went to huntington on a night run with my dad.

Tuesday Oct 23, 2012 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Running race 23:58 [5] 3.1 mi (7:44 / mi)

Last meet of the season and I did my best on our home course ever! I started out in the beginning and when one of our girls caught me on the hill I tried to stay with her and I did.

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Monday Oct 22, 2012 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Technical/Drills 10:00 [3]

Running 19:00 [3] 2.1 mi (9:03 / mi)

Sunday Oct 21, 2012 #

Orienteering race (sprint) 16:26 [4]

(mp) I was running really good but I was running fast and didn't look closely at my map at the end and didn't look exactly where the control was supposed to be and went to the wrong one. and it happened to be the only one I didn't check my description for, even though I checked for every other control. i didn't realize I mispunched until I got my splits and looked back at the map, i should have been payin more close attention to where I should have gone.

C • bummer. Last time I did no... 2

Saturday Oct 20, 2012 #

Orienteering race (long) 1:28:58 [3] 6.4 km (13:54 / km)

I was doing okay for the beginning and then on the longest leg to number 5, whe I reached the end of the lake my eyes skipped a portion of the map and I was looking at a different spot than where I was and that got me really lost but then i noticed an area on the map and found myself again, but it really sucked because I spent 26 min on that control when i could have found it much faster if I had been paying attention to where I was. The rest of the course was good and I was trying to look at where I was the whole time so I woudn't get lost again.

Orange Long - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Running race 25:14 [5] 3.1 mi (8:08 / mi)

a not so good time, I was hoping for better. but all my times this whole year have been slow. I am hoping to improve at the sub varsity race on tuesday.

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Wednesday Oct 17, 2012 #

Technical/Drills 10:00 [3]

Running warm up/down 8:00 [3] 0.8 mi (10:00 / mi)

Running 18:00 [3] 1.95 mi (9:14 / mi)

Tuesday Oct 16, 2012 #

Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)

Running 25:00 [3] 2.74 mi (9:07 / mi)

Technical/Drills 15:00 [3]

Monday Oct 15, 2012 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Technical/Drills 10:00 [3]

Running 35:00 [3] 3.1 mi (11:17 / mi)

fartlek

Running warm up/down 2:00 [3] 0.25 mi (8:00 / mi)

Sunday Oct 14, 2012 #

Orienteering 25:00 [3] 1.5 km (16:40 / km)

this course had some of the legs whited out and we had to use our compass to get to the next controls and some of them were easy if you stayed in the right direction but I still looked around for 2 of them

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

I only did 5 controls because I was moving slow but that helped me also navigate better and go straight to the controls

Orienteering (Contour-O) 30:00 [3] 2.0 km (15:00 / km)

the map showed only contours but a lot of the legs were short and I thought they were kind of easy, just one control I went a little to the side, but I saw it right away

Saturday Oct 13, 2012 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Technical/Drills 10:00 [3]

Workout tempo 3:35 [4] 0.5 mi (7:10 / mi)

Workout tempo 3:45 [3] 0.5 mi (7:30 / mi)

Workout tempo 3:47 [3] 0.5 mi (7:34 / mi)

Workout tempo 3:46 [3] 0.5 mi (7:32 / mi)

Workout tempo 3:56 [3] 0.5 mi (7:52 / mi)

Workout tempo 3:57 [3] 0.5 mi (7:54 / mi)

Workout tempo 4:00 [3] 0.5 mi (8:00 / mi)

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Orienteering (Line-O) 30:00 [3] 3.0 km (10:00 / km)

we had to follow a line on the map and in one of the rocky areas melanie and I got confused for a bit but then found the line again

Orienteering (Memory-O) 15:00 [3] 1.0 km (15:00 / km)

only did 4 controls and 2 of them I got turned around and looked off to the side of them

Orienteering (Short course) 30:00 [3] 2.5 km (12:00 / km)

only did 5 controls. on one of the controls I had my map turned a little off and leaving it I went hit the trail too low and had to go up to get to the next one

Orienteering intervals 25:00 [3] 1.7 km (14:42 / km)

I did a loop of 4 controls and we had to run to one at a normal pace and the next at a faster pace. this was kind of hard because it was really rocky in some areas and I couldn't pick up my speed

Thursday Oct 11, 2012 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Running 14:00 [3] 1.55 mi (9:02 / mi)

Other 30:00 [3]

Plank the longest at 2 min lift leg, at 3 min lift arm -I did a little over 3 min.
the most push ups in a minute
throwing a ball as high as possible
blowing the biggest bubble gum bubble
-ran 1/2 mile in between-
throwing a hoola hoop down and back the fastest (as a relay)
same with a frisbee
-run 1/2 mile in between
playground relay
jump rope the most in a min

C • That sounds fun! 1

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Wednesday Oct 10, 2012 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Technical/Drills 15:00 [3]

Running 34:00 [3] 3.6 mi (9:27 / mi)

Tuesday Oct 9, 2012 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Running race 24:12 [4] 3.1 mi (7:48 / mi)

not a good enough time as I wanted, and one of the girls on our team that is normally farther behind was ahead of me, didn't expect that.

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Monday Oct 8, 2012 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Technical/Drills 10:00 [3]

Running 35:00 [3] 3.93 mi (8:54 / mi)

Saturday Oct 6, 2012 #

Running 27:00 [3] 3.07 mi (8:48 / mi)

Friday Oct 5, 2012 #

Running warm up/down 7:00 [3] 0.75 mi (9:20 / mi)

Technical/Drills 10:00 [3]

Workout tempo 1:41 [4] 0.25 mi (6:44 / mi)

400 repeats on a section of the course

Workout tempo 1:44 [4] 0.25 mi (6:56 / mi)

Workout tempo 1:45 [4] 0.25 mi (7:00 / mi)

Workout tempo 1:46 [4] 0.25 mi (7:04 / mi)

Workout tempo 1:40 [4] 0.25 mi (6:40 / mi)

Workout tempo 1:38 [4] 0.25 mi (6:32 / mi)

Workout tempo 1:41 [4] 0.25 mi (6:44 / mi)

Workout tempo 1:44 [4] 0.25 mi (6:56 / mi)

Workout tempo 1:45 [4] 0.25 mi (7:00 / mi)

Workout tempo 1:39 [4] 0.25 mi (6:36 / mi)

Workout tempo 1:40 [4] 0.25 mi (6:40 / mi)

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Thursday Oct 4, 2012 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)

Other (Ultimate Frisbee) 35:00 [3]

the juniors dominated!

Running 21:00 [3] 2.35 mi (8:56 / mi)

Tuesday Oct 2, 2012 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Running race 23:16 [5] 3.1 mi (7:30 / mi)

Finally a breakthrough this year. Most of the way me and 2 other girls on our team were staying together and pushing eachother and that really held me through the race.

C • Yay! 3

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Monday Oct 1, 2012 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Technical/Drills 15:00 [3]

Running 34:00 [3] 3.5 mi (9:43 / mi)

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