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Training Log Archive: KirstenM.

In the 7 days ending Apr 28, 2019:

activity # timemileskm+m
  Orienteering2 2:48:43 7.39(22:49) 11.9(14:11) 305
  Track/XC2 2:00:00
  Running2 56:59 6.21(9:11) 9.99(5:42)
  Other Cardio1 42:00
  Stretching1 35:00
  Total6 7:02:42 13.6 21.89 305
averages - sleep:7.8

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Sunday Apr 28, 2019 #

Orienteering race 1:54:38 [4] 6.2 km (18:29 / km) +180m 16:09 / km

Overall the race was fine. I felt okay physically and the second half of the race was solid. However, the first half is another story.
Start to 1 was abysmal. It took me 22 minutes to find it. I was too quick to start moving and jumped off the trail too early, ultimately ending up 6 contours below where I wanted to be. I got caught in what you could call a parallel error, but probably not. There were 3 different spurs and I thought there were only 2, so I ended up wandering around, being extremely confused as to why nothing was lining up. Eventually, I finally realized what I should have realized right away and went up to the spur my control was on.

1 to 2 wasn't terrible, but it wasn't good. I was moving really slowly because I was afraid of blowing 2 as well, but I still can't tell you how I got there. However, I ended up at it even though I was a little high.

2 to 3 was also bad. I was too high and I was unsure of where exactly I was so I was moving really slowly.

3 to 4 was good.

4 to 5 I was right on, but I let myself be pulled off to a southern hilltop by someone even though I was in the circle.

5 to 6 and 6 to 7 were good.

7 to 8 was good, but I almost messed up by stopping at the hilltop before it. I also lost 10-15 seconds trying to free my leg because I stepped wrong and got it caught between 2 rocks and a log.

8 to 9 was okay. I was right on, but I was way too hesitant in getting there.

9 to 10 was good.

10 to 11 was good except for when I almost got pulled down into a reentrant which I didn't want to take.

11 to 12 was fine and I managed to not mess up the finish.


Saturday Apr 27, 2019 #

Orienteering race (Middle) 34:24 [3] 3.0 km (11:28 / km) +75m 10:12 / km

Meh. It was okay, but I wasn't as focused as should have been.

I was too low going to 6 and I was too high going to 7. I completely messed up 9 as well, because it was right after the spectator control and I saw the finish and turned off my brain. I just stopped reading my compass. But overall it was decent.

Oh, I took a hard fall going to 7 and cracked my Garmin watch pretty badly. Or so I thought. Luckily I had a glass screen protector on and that's what cracked/shattered.

Orienteering race (Sprint) 19:41 [4] 2.7 km (7:17 / km) +50m 6:40 / km

This race made me almost like sprints. I'm not used to having a technical sprint and I really enjoyed it. Other than 5 and sort-of 15, I managed to not make any real mistakes mostly because I read my control descriptions religiously.

Going to 5, I thought I could sneak between a wall and cliff, but it turned out it was just a steep mud slope, so I turned around and ran up and around.

15 wasn't really a mistake, but I lost some seconds running the wrong way. It was under an overhang and I briefly started to run for the top of the overhang when I realized my mistake.

My knee and hip felt fine while I was running, but afterward, I really started to feel my hip.

Friday Apr 26, 2019 #


Thursday Apr 25, 2019 #


Stretching warm up/down 20:00 [2]

The most intense stretching I've done in a while

Other Cardio (Elliptical) 25:00 [3]

Not that hard until the last 5 minutes when I started increasing it in intervals
(Also, I don't think this was an elliptical, but it was similar)

Other Cardio 2:00 [1]

Was going to swim until I realized that despite the Y having THREE pools, not a single lane was open for me to use

Other Cardio (Elliptical) 15:00 [3]

So I went back to the not-elliptical and increased it at the end again

Stretching warm up/down 15:00 [2]

More really intense stretching.

Also, there was this random guy from Laos who said he was a chiropractor (but didn't know the word) and was really intent on cracking either my or my dad's back. It was a weird experience

Wednesday Apr 24, 2019 #


Track/XC 20:00 [2]

2 lap jog, stretching, warmup drills

Track/XC 20:00 [1]

Bailed on the run because my hip really wasn't having it and instead just went through all my former PT strengthening exercises.

Track/XC (weightroom) 25:00 [3]

Tuesday Apr 23, 2019 #


Track/XC 30:00 [3]

2 lap jog, stretching, abs, pushups, warmup drills, 2 laps of striders

Running 30:14 [3] 3.21 mi (9:25 / mi)

Not terrible, but I decided I'm going back to PT
Also, we were moving faster than the above time, but we took a couple of brief breaks because Ella's calf kept cramping

Track/XC 25:00 [2]

2 laps of striders, 2 lap jog, Myrtle routine, stretching, hurdle drills

Monday Apr 22, 2019 #


Running 26:45 [3] 3.0 mi (8:55 / mi)

Taped up my knee which helped

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