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Attackpoint - performance and training tools for orienteering athletes

Training Log: AdventureGirl!

In the last 7 days:

activity # timemileskm+m
  Cycling2 2:00:00
  Orienteering3 1:50:32 10.13(10:55) 16.31(6:47) 328
  Running3 1:39:30 11.86(8:23) 19.09(5:13) 125
  Stretching/yoga4 50:00
  Strength1 40:00
  Core2 35:00
  other1 5:00
  Total10 7:40:02 21.99 35.39 452
  [1-5]9 6:49:48
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1:53
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SaSuMoTuWeThFr

Thursday Nov 23 #

1 PM

Running 45:30 intensity: (18 @1) + (16:51 @2) + (22:21 @3) + (6:00 @4) 8.26 km (5:30 / km) +71m 5:17 / km
ahr:160 max:183 shoes: Brooks Ghost 10

Struggled to keep my breathing and HR down. Some pain in my lower leg.
2 PM

Stretching/yoga 10:00 [0]

Wednesday Nov 22 #

4 PM

Cycling (Spinning ) 40:00 [1]
ahr:113 max:150

5 PM

Core 20:00 [2]

Stretching/yoga 10:00 [0]

6 PM

Orienteering 40:00 intensity: (1:10 @1) + (26:28 @2) + (11:27 @3) + (55 @4) 6.0 km (6:40 / km) +148m 5:56 / km
ahr:147 max:178 shoes: Brooks Ghost 10

Control pick at Chedoke. Took it slow, had some troubles in the dark (totally spooked at one point) but compass work was good! Legs are tired.

Tuesday Nov 21 #

Cycling (spinning ) 1:20:00 intensity: (55:00 @1) + (25:00 @3)
ahr:112 max:147

30min WU
2mins, 3mins, 4mins with 1 min rest.
2mins rest after the 4mins,
same thing back down.
25min CD

Core 15:00 [2]
ahr:73 max:117

Stretching/yoga 10:00 [0]

Monday Nov 20 #

4 PM

Running 48:00 intensity: (2:24 @1) + (27:32 @2) + (18:04 @3) 9.78 km (4:54 / km) +42m 4:48 / km
ahr:150 max:164 shoes: Brooks Ghost 10

5 PM

Stretching/yoga warm up/down 20:00 [0]

10min dynamic warm up,
10min tolling afterwards.

other 5:00 [1]

Balance exercises

Strength 40:00 [3]

Sunday Nov 19 #

Note
(rest day)

Saturday Nov 18 #

1 PM

Running warm up/down 3:00 intensity: (20 @1) + (2:40 @2) 0.56 km (5:20 / km) +9m 4:57 / km
ahr:135 max:148 shoes: Inov8 Oroc 280 (2)

Orienteering race (OCup) 35:46 intensity: (14 @0) + (14 @1) + (9:11 @2) + (4:02 @3) + (22:05 @4) 5.44 km (6:34 / km) +92m 6:04 / km
ahr:169 max:188 shoes: Inov8 Oroc 280 (2)

OCup kick-off!
Today was basically just a struggle to keep up with #EuropFlop...
Really smooth orienteering today, maybe a few hooks coming into the control. I focused on looking up and anticipating what was coming. It felt great to really push hard in the super open woods (seriously, so nice) and push even harder to stay ahead of Andre.

Have the get back to this map!

Running warm up/down 3:00 intensity: (1:40 @2) + (1:20 @3) 0.48 km (6:17 / km) +2m 6:09 / km
ahr:152 max:168 shoes: Inov8 Oroc 280 (2)

5 PM

Orienteering race (Night-O) 34:46 intensity: (28 @2) + (29:11 @3) + (5:07 @4) 4.86 km (7:09 / km) +88m 6:33 / km
ahr:169 max:182 shoes: Inov8 Oroc 280 (2)

Starry Night OCup race!
Neat area with lots of trails and big hill features. First map was a dog-bone type with handicap, and then a map exhange for a point to point course where you could skip one control.
Hard to see in the rain with a headlamp - super foggy! A few tiny little bobbles where I wasn’t 100% sure of where I was leaving the trail, as well as a few hooks in the circle.
Saw a rabbit with glowing eyes that scared the crap out of me and also had right into a tree branch... surprised I didn’t cut my head open...

Two really fun races today, had a blast! Thanks to the organizers for a great day and for the wine and chocolate!

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Sooooooo many classic eurof... 1  
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