Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KirstenM

In the 7 days ending Oct 13, 2019:

	activity	#	time	miles		km		+m
	Track/XC	4	4:26:58	23.14		37.24		141
	Orienteering	1	1:36:14	4.1	(23:28)	6.6	(14:35)	290
	Total	5	6:03:12	27.24		43.84		431
averages - sleep:7.4

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Sunday Oct 13, 2019 #

Orienteering 1:36:14 [3] 6.6 km (14:35 / km) +290m 11:57 / km

Not my finest work :/ I had way too many mistakes/questionable route choices, especially towards the end

Also, three controls in the middle of the course weren't working so I probably wasted 30 sec- 1 min in total trying to figure out whether my Epunch suddenly broke or if the controls just weren't on/working or whatever.

Red - Splits

Friday Oct 11, 2019 #

Note
slept:7.0

Track/XC warm up/down 9:50 [2] 1.03 mi (9:33 / mi)

Track/XC 29:04 [3] 3.34 mi (8:42 / mi)

5k course backwards + a little bit

Track/XC warm up/down 4:57 [2] 0.54 mi (9:10 / mi)

Thursday Oct 10, 2019 #

Note
slept:6.5

Track/XC warm up/down 9:21 [2] 1.02 mi (9:10 / mi)

Track/XC 30:00 [4] 3.19 mi (9:24 / mi)

Probably the hardest xc workout we've done this season. Roughly a 0.29-mile loop with a short steep hill in the beginning, x11. Times:
- 2:27 (learning route)
- 1:49
- 2:00
- 1:55
- 1:55
- 1:52
- 1:54
- 1:57
- 1:47 (the one where I had to start 4 seconds before varsity)
- 1:58 (the one they said was the last :/)
- 1:55

Track/XC warm up/down 4:59 [2] 0.43 mi (11:35 / mi)

Track/XC (Weightroom) 25:00 [2]

Wednesday Oct 9, 2019 #

Note
slept:10.0 (rest day)

No school :) or xc practice

Tuesday Oct 8, 2019 #

Note
slept:7.0

Track/XC warm up/down 9:50 [2] 0.99 mi (9:56 / mi)

Track/XC 40:51 [3] 4.78 mi (8:33 / mi) +77m 8:08 / mi

For some reason, I was just in a good mood and wanted to run.

We ran in 2 packs, with the JV group (me) starting first, and I ended up running in the front of the pack, even though I'd never run the route before. At some point, coach left me so I had to navigate just based on the directions and street names he gave me. It made it fun and sort of seemed like orienteering training. Also, varsity never caught me (or my friend), so yay

Track/XC warm up/down 5:04 [2] 0.51 mi (9:56 / mi)

Monday Oct 7, 2019 #

Note
slept:6.5

Track/XC warm up/down 10:24 [2] 1.0 mi (10:24 / mi)

Track/XC 9:01 [3] 0.92 mi (9:48 / mi)

Track/XC 45:22 [3] 4.66 mi (9:44 / mi) +64m 9:20 / mi

3 minutes of fast running, 3 minutes of jogging, times 8 (with the fourth jog actually a walk). We were running around this slightly hilly loop.

I was planning on just going slow in order to give myself some recovery, but then coach told the girl in front of me that no one was going to catch her and I got insulted, so I sped up and caught her. That didn't feel as bad as I thought it would so I kept up the pace. So anyway, I ran slowish, but not as slow as expected.

"Fast pace" was from 8 min/mile to 9 min/mile. Jogging pace was from 10 min/mile to 11 min/mile

Track/XC warm up/down 8:15 [2] 0.73 mi (11:18 / mi)

Track/XC (Weightroom) 25:00 [2]

Note

Weirdly enough, my shoulders are what hurt the most after the Lowlander. They're like rocks. I guess I was running with my arms really bunched up?

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