Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Kseniya

In the 30 days ending Sep 30, 2006:

activity	#	time	miles	km	+m
Running	13	9:42:00	15.19	24.44
Orienteering	5	5:33:46	16.83	27.09	618
Strength	5	1:52:00
Biking	1	40:00
Plyometrics	1	20:00
Total	16	18:07:46	32.02	51.53	618

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Friday Sep 29, 2006 #

Strength 45:00 [2]

various exercises and stretches..

plan to give my legs a rest for the next couple of weeks, then start doing more strengthening.

Sunday Sep 24, 2006 #

Running warm up/down 25:00 [2]

warming up bright and early before the classic race

Orienteering race (classic) 1:18:53 [4] *** 7.8 km (10:07 / km) +180m 9:04 / km
shoes: LOP

Not a bad race, pushed myself untill the very end even though was pretty tired, had some wobbles on #4 (got stuck in the green) and #9 (wrong trail) but all other controls were pretty much dead on. I didn't mind the rain much and the terrain was interesting other than the damn fields again...

C • Awesome race!! :) 1

Classic - Red - Splits

Saturday Sep 23, 2006 #

Event: CNYO A meet

Running warm up/down 40:00 [2]

warming up before sprint and middle, stretching afterwards

Orienteering race (sprint) 20:53 [4] *** 2.48 km (8:25 / km) +78m 7:17 / km
shoes: LOP

fast sprint: open area, trails, not much climb; made one small mistake on 12 but good other than that

Orienteering race (middle) 53:55 [4] *** 5.4 km (9:59 / km) +185m 8:31 / km
shoes: LOP

although my time wasn't so bad compared to the top three, I really didn't enjoy some parts of the course. I had some small mistakes and hesitations when attacking controls, had something stuck in my eye throughout most of the course, slighly twisted my ankle (on a trail as usual) when running to #11and the "nice open" field we had to run through was a pain in the butt because it was about my size and had really uneven ground. Other than these minor troubles I was running hard and orienteering considerably well and that's what I enjoyed at this meet, also thats what suprised me the most.

Sprint - Strong Lungs - Splits

Red - Splits

Thursday Sep 21, 2006 #

Running warm up/down 19:00 [2] 2.0 mi (9:30 / mi)

Running tempo 21:00 [3] 2.5 mi (8:24 / mi)

tempo run on track at my school, good day for running

Tuesday Sep 19, 2006 #

Note

need some rest after the sprints, ankles are really sore.

Sunday Sep 17, 2006 #

Event: 2006 Sprint Series Finals

Running warm up/down 1:00:00 [2]

warming up for the sprints

Orienteering race (sprint) 15:11 [4] *** 2.4 km (6:20 / km) +40m 5:50 / km
shoes: LOP

Round 1 of Sprint Finals:
Fast.

these are my first actual sprints for this year, some stomach pains probably due to lack of speed training

Orienteering race (sprint) 21:37 [4] *** 2.32 km (9:19 / km) +55m 8:20 / km
shoes: LOP

Round 2:
a bit more technical than the first, big mistake on #3 which could have been avoided

Orienteering race (sprint) 20:17 [4] *** 2.55 km (7:57 / km) +80m 6:53 / km
ahr:165 max:177 shoes: LOP

Final A consolation:
ran head to head with Susan Dewitt, legs tired but i ran well, orienteered all by myself and made no mistakes, even managed to lose Susan toward the end which suprised me :)

C • Sounds like a good day! 3

Sprint #1 - short - Splits

Sprint #2 - short - Splits

Sprint FINAL - short - Splits

Saturday Sep 16, 2006 #

Event: 2006 Sprint Series Finals Festival

Running warm up/down 30:00 [1]

warming up while waiting for Valera to finish the first loop of Farsta

Orienteering race 1:00:00 [3] *** 4.14 km (14:30 / km)

second loop of Farsta; very slippery..
messed up 2 and 3 pretty bad, the rest of the course was ok.

Friday Sep 15, 2006 #

Running 51:00 [2]

backward High Mt loop in the rain :0

Strength 10:00 [2]

stretching and some strength exercises

Wednesday Sep 13, 2006 #

Running warm up/down 30:00 [2]

backward uphill loop to warm up; some stomach pains again

6min cool-down

Running intervals 22:00 [4] 4.0 km (5:30 / km)

10 - 200m intervals on a slightly uphill trail that had min amount of rocks..
1. 59s about 1min 25-30sec in btwn each
2. 58
3. 57
4. 56
5. 59
6. 56
7. 56
8. 57
9. 53
10. 52
total: 9min 24sec
avg and max HR for the actual intervals: 165 and 174

Strength 10:00 [2]

various stretches, mainly for my knees

Tuesday Sep 12, 2006 #

Running 40:00 [2]

2 loops up the hill; decided take to easy today b/c of some knee pain, lack of sleep and i'm feeling a cold coming on (hopefully not)

Sunday Sep 10, 2006 #

Orienteering 1:03:00 [3] ***

'Twisted' Green course at Mills Reservation park right next to my school (plan to train there from now on).
Good running on the course but map kind of confusing in terms of the messed up scale and lack of roads. Actually most of the controls were on roads, and I didn't expect this, so I made some mistakes.
Both ankles hurting in the achilles area which is wierd cuz they never hurt there before. Hopefully this won't develop into anything serious, we have enough injured goats.

C • Speaking of goats 5

Running warm up/down 15:00 [2]

warming up before and stretching after the course