Training Log Archive: kweinmannIn the 7 days ending Mar 9, 2013:
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Saturday Mar 9, 2013 #
Orienteering race 50:41 [5]
First A-race ever! I ran the brown course and did fairly well for my first A-meet. I definitely made some bad mistakes, mainly on control 1 and the worst on control 3. It was great being able to run off-trail as i dont get much practice with that here in washington. Some things i need to improve on are slowing down and reading the map more carefully at the beginning and my compass bearings. I definetly got some great practice navigatin off contours and vegetation rather than trails like i usually have to. I really liked this and it actually went really well!
Running warm up/down 20:00 [2]
Friday Mar 8, 2013 #
Orienteering 2:00:00 [3]
Did the 2 advanced practice courses at the interscholastics junior training. The first one was a compass practice course and I have to say that i need to work on my compass skills...there were a couple of points that i messed up on pretty bad. The second course was a memory-o which i really liked...my biggest mistake was when i tried to change my route by memory after i had already left the map. Eventually i had to just go back to the power lines and go with the original route i planned. Took both of the practice courses fairly easy because of races the next 2 days. I would definitely like to do more memory-o's for training and i need to work with my compass bearing accuracy.
Wednesday Mar 6, 2013 #
Running long 1:15:00 [3] 7.7 mi (9:44 / mi)
Longest I've run in a long time. Took it pretty slow, very hilly route though...through downtown, up around walmart and OC then back down Finn Hill through downtown and up through potsmokers
Running warm up/down 15:00 [3]
Tuesday Mar 5, 2013 #
Cross Training 40:00 [2]
just some easy cardio...
Running 38:00 [2]
4ish easy miles-recovery run...legs felt pretty tired from yesterday's workout
Running 5:00 [3]
5X100 meter striders, walk/slow jog back in between
Hurdle Mobility 8:00 [3]
hurdle mobility drills, walk overs, kick overs both directions, forward and back, and over/under
Monday Mar 4, 2013 #
Running tempo 10:00 [4] 1.25 mi (8:00 / mi)
Mile test in PE today, maximum time 10 minutes. Took it somewhat easy because we had a hard workout in track today: 6:55 + jogging a 5th lap for extra credit.
Running intervals 30:00 [5]
6X4 min intervals at tempo pace, 1 min rest in between. Ran around the middle school field/track, legs/lungs felt a little tired but kept a fairly steady pace throughout