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Attackpoint - performance and training tools for orienteering athletes

Training Log: AdventureGirl!

In the last 7 days:

activity # timemileskm+m
  Running6 3:24:45 18.41(11:07) 29.63(6:55) 73
  Orienteering2 2:30:38 11.42(13:11) 18.39(8:12) 643
  Water running1 50:00
  Stretching/yoga/drills4 40:00
  XC Race1 24:58 3.73(6:42) 6.0(4:10)
  Core1 20:00
  Total10 8:10:21 33.56 54.01 715
  [1-5]7 7:29:56
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FrSaSuMoTuWeTh

Thursday Sep 21 #

4 PM

Running warm up/down 28:40 intensity: (16 @1) + (6:46 @2) + (17:53 @3) + (3:45 @4) 4.17 km (6:52 / km) +13m 6:46 / km
ahr:163 max:197 shoes: Saucony Guide 10

Running intervals 26:35 intensity: (1:33 @2) + (8:13 @3) + (16:36 @4) + (13 @5) 5.12 km (5:12 / km) +4m 5:10 / km
ahr:175 max:194 shoes: Saucony Guide 10

Short and sweet today with another race on Saturday.

3x4mins with 2mins rest.
Rest ~5mins.
3x 1min with 1min rest.

Went out a little hard on the first 4mins because the second one was tough. Felt great after that though. Leg was a little sore but got it rubbed out afterwards and then ice bath.

Running warm up/down 15:30 intensity: (1:18 @2) + (13:40 @3) + (32 @4) 2.32 km (6:41 / km) +12m 6:30 / km
ahr:164 max:183 shoes: Saucony Guide 10

6 PM

Stretching/yoga/drills 10:00 [0]

Wednesday Sep 20 #

Water running 50:00 [2]

Hello, old friend.
Wanted something nice and easy today so I hit the pool. Also wanted to get some new kicks but they had 0 shoes in my size. Bummer.

Core 20:00 [2]

Core and lower leg strength + wobble board

Stretching/yoga/drills 5:00 [0]

Tuesday Sep 19 #

5 PM

Running 25:00 intensity: (52 @1) + (13:47 @2) + (10:05 @3) + (16 @4) 2.82 km (8:52 / km) +11m 8:42 / km
ahr:149 max:180 shoes: Brooks Launch 3

Running intervals 17:00 intensity: (20 @2) + (3:44 @3) + (12:45 @4) + (11 @5) 3.74 km (4:32 / km) +5m 4:30 / km
ahr:178 max:192 shoes: Brooks Launch 3

1min, 2, 3, 3, 2, 1 with 1 min rest.
Was supposed to be 2 sets of this but my legs are still pretty done-zo from the weekend and it was a huge effort to keep it under 4 mins per k. Just generally tired.

Running warm up/down 10:00 intensity: (37 @2) + (9:23 @3) 1.72 km (5:49 / km) +4m 5:45 / km
ahr:167 max:174 shoes: Brooks Launch 3

6 PM

Stretching/yoga/drills 10:00 [0]

Monday Sep 18 #

Note
(rest day)

Calves are dead
Routegadget is up on the event website from this weekend !

Sunday Sep 17 #

8 AM

Running warm up/down 18:00 intensity: (12 @0) + (7:33 @1) + (10:15 @2) 1.76 km (10:15 / km) +8m 10:02 / km
ahr:122 max:148 shoes: Inov8 Oroc 280 (2)

Orienteering race 1:02:56 intensity: (9:11 @2) + (47:28 @3) + (6:17 @4) 8.05 km (7:49 / km) +271m 6:41 / km
ahr:165 max:182 shoes: Inov8 Oroc 280 (2)

Course length 6.8

Two bigger mistakes on #1 and 2 because I wasn't fully into the race yet, and I didn't make a solid plan. On 1 I didn't know where I was on the hillside and went too far left instead of going right. Then on 2 I took a bad route and didn't have a strong attackpoint, and then went off on my compass 90 degrees. Quickly figured it out and focused on making a plan. Everything went really well from there on out!
10 was slow because of the green prickle bushes and was hesitant on 14. Other than that I really picked it up in the second half of the course and was orienteering faster than I have in a while! Felt great to be confident in the woods!

Great weekend overall, thanks to all the organizers!

Running warm up/down 5:00 intensity: (13 @1) + (4:47 @2) 0.65 km (7:39 / km) +2m 7:34 / km
ahr:138 max:144 shoes: Inov8 Oroc 280 (2)

Saturday Sep 16 #

12 PM

Running warm up/down 20:00 intensity: (2:54 @1) + (14:43 @2) + (2:23 @3) 2.3 km (8:42 / km) +9m 8:31 / km
ahr:140 max:164 shoes: Inov8 Oroc 280 (2)

Orienteering race 1:27:42 intensity: (2 @1) + (5:01 @2) + (1:07:43 @3) + (14:51 @4) + (5 @5) 10.33 km (8:29 / km) +371m 7:12 / km
ahr:168 max:190 shoes: Inov8 Oroc 280 (2)

Course length 8.1

Holy climb batman! Legs were deadsville even on the first control!
Clean race except for 1 mistake at 14. I ditched my OG plan of going to the trail and then cutting in and ended up getting stuck in some green. I then thought I was lower on the hill than I was so I climbed and ended up hitting the trail... duh. Recovered fairly quickly.
Small hesitation on 2 where I didn't read my description, and then on 4 where I stopped too early.
Other than that I used the trails a lot to run harder since I was dying on the hills. Was feeling confident and was able to look up and match things in the terrain easily. I could pick out exactly what everything was and where I had to go. Great feeling, and better with a big W :)

Friday Sep 15 #

11 AM

Running 27:00 intensity: (13 @0) + (28 @1) + (11:42 @2) + (13:56 @3) + (41 @4) 3.06 km (8:50 / km) +1m 8:49 / km
ahr:153 max:186 shoes: Brooks Launch 3

15mins run and the usual warm up

XC Race 24:58 [5] 6.0 km (4:10 / km)

Buffalo Stampede Invite!
First meet of the season and coach wanted us to just cruise through this one so we don't burn out later in the season, plus it was super toasty. Legs felt pretty dead by the end but finished under 25min which was the goal!
Only room to improve!

Now onto some real gnarly races this weekend!
12 PM

Running warm up/down 12:00 intensity: (20 @1) + (2:07 @2) + (9:33 @3) 1.96 km (6:07 / km) +4m 6:03 / km
ahr:158 max:180 shoes: Brooks Launch 3

4 PM

Stretching/yoga/drills 15:00 [0]

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5+ days ago
Good luck this weekend!! 1  
Race Day 4  
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