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Training Log: AdventureGirl!

In the last 7 days:

activity # timemileskm+m
  Orienteering5 5:36:18 28.12(11:58) 45.25(7:26) 349
  Running4 2:02:00 11.83(10:19) 19.03(6:25) 170
  Core2 35:00
  Total8 8:13:18 39.94 64.28 519
  [1-5]8 8:11:15
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SaSuMoTuWeThFr

Thursday Jun 21 #

8 AM

Running warm up/down 26:00 intensity: (9 @0) + (4:01 @1) + (10:34 @2) + (11:16 @3) 3.93 km (6:37 / km) +40m 6:18 / km
ahr:149 max:168 shoes: Saucony Guide ISO

Running intervals 25:00 intensity: (1:59 @1) + (2:29 @2) + (16:21 @3) + (4:11 @4) 4.87 km (5:08 / km) +35m 4:57 / km
ahr:164 max:189 shoes: Saucony Guide ISO

Riding the struggle bus today wow. 2,3,4,4,3,2min, one min in between all except 3 in between the 4s.
Rolling hills and nice trails. Found it so hard to get under 4mpk.

Running warm up/down 10:00 intensity: (11 @1) + (16 @2) + (9:33 @3) 1.75 km (5:43 / km) +6m 5:38 / km
ahr:160 max:168 shoes: Saucony Guide ISO

Wednesday Jun 20 #

Note

I think I jinxed it. Woke up with a v sore left ankle so didn't get out to train with Emily in the morning. Resting now and will see if it's good to go this evening. Not very swollen, just achy.
11 AM

Core 20:00 [1]

And ankle/foot strength. Went for a walk and ankle felt pretty good, but more icing before I try to run. So weird that it hurts without any swelling.
4 PM

Orienteering 1:33:00 intensity: (34:55 @1) + (40:15 @2) + (17:50 @3) 12.69 km (7:20 / km) +100m 7:03 / km
ahr:143 max:170 shoes: NB Vazee Summit

WU with a few controls
Then did a no-trails ‘course’ aka just going to the controls in random order because I didn’t have time for them all. Last few with the trails to try and go a little faster. Lots of stopping still but more looking up for the open area and visualizing.
Need to work on compass and simplifying.

Taped up the ankle and no problem at all!

A few strides at the end.

Tuesday Jun 19 #

1 PM

Orienteering 1:27:00 intensity: (32:56 @1) + (43:21 @2) + (10:43 @3) 10.31 km (8:27 / km) +119m 7:59 / km
ahr:142 max:170 shoes: Inov8 Oroc 280 (2)

Warm-up and cool-down included.

Long distance training from the Finn Spring event a while ago. Finally on a 1:15000 map for the first time in ages. Took it pretty slow to get into orienteering in this kind of woods again, and to get used to the scale. Was stopping to match things up more often than I would normally, but again, trying to get into the feel before WUOC next month.
Was not certain about #15, and only realized I was wrong at #17 once I was on my way to #18 and was running out of time to finish the course.
By the end I was feeling more confident.
Legs felt heavy and I was tumbling all over the place. Went over on my ankle but it's not too bad right now. My knee isn't feeling nearly as bad as it did on Sunday, so that's also good!
4 PM

Core 15:00 [1]

Monday Jun 18 #

11 AM

Running warm up/down 10:00 intensity: (22 @0) + (1:51 @1) + (6:33 @2) + (1:14 @3) 1.56 km (6:24 / km) +16m 6:06 / km
ahr:143 max:156 shoes: Saucony Guide ISO

Orienteering (Sprint ) 17:18 intensity: (21 @0) + (10 @1) + (3:26 @2) + (7:15 @3) + (5:58 @4) + (8 @5) 3.48 km (4:58 / km) +22m 4:49 / km
ahr:165 max:192 shoes: Saucony Guide ISO

Sprint in Helsinki with Katie! Some decent reading ahead and overall good flow but some poor routechoices. Legs felt okay but just couldn’t get too fast.
Felt good to get a full sprint training in.

Running 14:00 intensity: (31 @1) + (4:40 @2) + (8:49 @3) 2.28 km (6:09 / km) +62m 5:25 / km
ahr:154 max:167 shoes: Saucony Guide ISO

Followed by a walk in the Helsinki City Center!

Sunday Jun 17 #

3 AM

Running warm up/down 17:00 intensity: (6:18 @1) + (10:16 @2) + (26 @3) 1.78 km (9:33 / km) +8m 9:20 / km
ahr:121 max:150 shoes: Inov8 X-Talon 200

Orienteering race 1:33:00 intensity: (38 @0) + (25:57 @1) + (26:50 @2) + (39:35 @3) 11.62 km (8:00 / km) +69m 7:46 / km
ahr:148 max:175 shoes: Inov8 X-Talon 200

Jukola leg 4

Probably one of my least impressive runs... Made more mistakes than not in this race and I just couldn't focus that well. Not sure if I was just tired or what.
Visited all of the other forkings except my own to 1, hesitation on 3 and then 4 I must have missed it by just a little bit as it was behind some green. Hesitation on 5 because I came up the wrong depression than I thought.
Nailed 6 (woot)
7 was a real doozy, came in too early and was on the totally wrong depression. Danced around too much in the green to 8, literally like a pinball. Although I nailed 9-15, I took a very epic spill on my way to 10 and smashed my knee and arm onto the ground and then did 2 rolls. Had to slow it down to shake it off a bit. It felt okay after but then got tight after I made a huge mistake to 16. Finish line was long and painful.

Surprised that I still took some spots on this leg after all of that. But with the sun rising and the beautiful forests, I can't really complain. But, much work to do before JWOC and WUOC.

Congrats to the rest of the team!! Now, sleep.

Saturday Jun 16 #

1 PM

Running warm up/down 20:00 intensity: (16 @0) + (5:17 @1) + (4:08 @2) + (10:19 @3) 2.87 km (6:58 / km) +4m 6:56 / km
ahr:149 max:172 shoes: Inov8 X-Talon 200

Orienteering race 46:00 intensity: (17 @0) + (7 @1) + (9 @2) + (9:07 @3) + (36:15 @4) + (5 @5) 7.15 km (6:26 / km) +40m 6:15 / km
ahr:179 max:191 shoes: Inov8 X-Talon 200

Venla leg 1

Despite the massive dust cloud from the start, I had great race! Small mistake at #1 where I went to the wrong forking but quickly recovered. Another silly mistake on #4 where I read the control as being in the depression (as it was) and then proceeded to run up to the top of the hill... I'm not really sure how that worked out as making sense in my brain. Other than that, no more issues just slow running in the open areas and dying on the steep climbs out of the depressions, which were much larger than I was anticipating.
Glad to see that even without that much speed training I can put in a decent first leg relay race and that my nav is someone on too. And proud of the rest of the ladies on the team!

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