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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 1 days ending Feb 17, 2018:

activity # timemileskm+m
  Orienteering5 1:27:57 9.99(8:48) 16.07(5:28) 198
  Running3 47:50 3.16(15:08) 5.09(9:24) 52
  Stretching1 5:00
  Total6 2:20:47 13.15 21.16 250
  [1-5]5 2:12:25

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Sa

Saturday Feb 17, 2018 #

8 AM

Running warm up/down 17:00 intensity: (1:20 @0) + (4:51 @1) + (10:11 @2) + (38 @3) 1.99 km (8:33 / km) +22m 8:06 / km
ahr:144 max:164 shoes: Saucony Peregrine 6 ICE+

Orienteering race (Sprint) 16:37 intensity: (21 @1) + (7:37 @2) + (6:58 @3) + (1:41 @4) 2.8 km (5:56 / km) +41m 5:32 / km
ahr:164 max:186 shoes: Saucony Peregrine 6 ICE+

SI Race 1 - farsta

Fun course around a slippery ravine. Clean race except that I ran right past one control on my third loop. Really enjoyed this!

Running warm up/down 7:31 intensity: (23 @1) + (37 @2) + (6:30 @3) + (1 @4) 1.02 km (7:23 / km) +8m 7:06 / km
ahr:168 max:179 shoes: Saucony Peregrine 6 ICE+

Hamstrings got tight in this race!! Not sure if it was running in the slippery slush or what. ouchie
10 AM

Orienteering (Sprint) 16:24 intensity: (44 @1) + (35 @2) + (13:35 @3) + (1:30 @4) 2.88 km (5:42 / km) +47m 5:16 / km
ahr:167 max:183 shoes: Saucony Peregrine 6 ICE+

2- person relay. Rest jog in the middle.
First leg went uphill pretty much right off the bat and I was definitely feeling super pooped. The most running done in the past month and a half will do that to ya I guess :P
Overall, the course was fairly straight-forward, and my relay partner and I kicked some butt
11 AM

Orienteering (Sprint) 13:33 intensity: (1 @0) + (20 @1) + (20 @2) + (11:04 @3) + (1:48 @4) 2.14 km (6:20 / km) +40m 5:48 / km
ahr:172 max:180 shoes: Saucony Peregrine 6 ICE+

Control-pick

First sections was a big huge butterfly-like loop, and I really worked on having my direction when coming out of the control. Second part was point-to-point and I tried to look up as much as I could. Really think that I benefited from this training
1 PM

Running warm up/down 12:17 intensity: (4:19 @1) + (3:38 @2) + (4:20 @3) 1.26 km (9:43 / km) +9m 9:22 / km
ahr:151 max:170 shoes: Brooks Ghost 10

RIP hamstrings

Orienteering race (Sprint ) 18:43 intensity: (15 @1) + (6:41 @2) + (11:47 @3) 3.61 km (5:11 / km) +26m 5:01 / km
ahr:163 max:172 shoes: Brooks Ghost 10

SI - race 2 at BCIT

So perfectly clean until 13-14! I started reading the next few legs coming into 13, and then all of a sudden I couldn't figure out what control I was at since there was a lot of crossing over and lots of numbers. Finally figured out what leg I was on, and then made a silly mistake in the multi-level area.
The rest of the course though, was clean and I was flowing really well. Legs feeling tired by 10.

Orienteering 8:00 intensity: (3 @0) + (53 @1) + (2:14 @2) + (4:50 @3) 1.54 km (5:11 / km) +12m 4:59 / km
ahr:161 max:175 shoes: Brooks Ghost 10

Relay training with the gals
4 PM

Running warm up/down 11:02 intensity: (1:25 @0) + (5:42 @1) + (3:28 @2) + (27 @3) 0.81 km (13:34 / km) +13m 12:36 / km
ahr:138 max:160 shoes: Brooks Ghost 10

Orienteering race (Sprint ) 14:40 intensity: (33 @0) + (48 @1) + (10:03 @2) + (3:16 @3) 3.11 km (4:43 / km) +32m 4:29 / km
ahr:157 max:177 shoes: Brooks Ghost 10

New IOF sprint format race
30s to pick forking A,B or C, and then you get the course with that forking somewhere along the course.

Picked the forking C, as did Tori Borish, also starting with me. Fun to race head to head with her - made me push real hard!! Clean run, super tired and soo sore. Does going into a hot tub count as a cool down?

Overall, not convinced on this new format...
9 PM

Note

Leg started hurting after the control pick this morning and it's fairly sore. No excruciating pain but definitely not comfortable.

Stretching 5:00 [0]

Wish I had a roller

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