Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 1 days ending Apr 6, 2019:

activity

time

miles

Orienteering

2:28:00

9.96

(14:51)

16.03

(9:14)

36 /

45c

80%

Running

20:20

2.11

(9:40)

3.39

(6:00)

Total

2:48:20

12.07

(13:57)

19.42

(8:40)

122

36 /

45c

80%

[1-5]

2:45:13

2:48

0:00

» now

Saturday Apr 6, 2019 #

10 AM

Running warm up/down 7:30 1.28 km (5:51 / km) +4m 5:46 / km
ahr:147 max:170 shoes: Inov8 X-Talon 200

Orienteering 44:00 4.78 km (9:12 / km) +36m 8:52 / km
ahr:160 max:178 spiked:11/15c shoes: Inov8 X-Talon 200

Mock middle race at Hilton Falls. Good to get comfortable with the whole start procedure thing again.
Course started out pretty well. Going to 3 I stepped on a rock too close to the edge and my foot slipped off, smashing my inner ankle bone against the side of it. Had to just stop for a bit there and try and move my ankle around before going off. It didn't really hurt running but just killed every time something hit my ankle - which was almost all of the time... it's gotten pretty overgrown up at HF so it was slow running most of the time.
Anyways, too high on the hillside going to 6 but recovered. I got pushed by the green going to 7 and was high again. Stopped early on 12 because I didn't read my control descriptions (used all that up yesterday apparently). Another bobble on 15, literally just ran past it.
Overall good nav and I felt like I was simplifying well. It did feel a little choppy but it's hard to know if it was just because I couldn't really open up because of the scrappy woods or what. Need to work on anticipation

Orienteering 41:30 4.48 km (9:16 / km) +28m 8:59 / km
ahr:146 max:181 spiked:2/3c shoes: Inov8 X-Talon 200

Long route choice at HF. Solid start but then I messed my bearing to a trail and just wasn't focused. Had to zone back in and keep going. I got off on my bearing again before getting 1 but got there eventually. 2 was pretty good but I got 95% of the way to the CP and stopped at the literal lake of a marsh and was like noootttt today. 3 was really good. In contact all the time, reading ahead and anticipating the next steps.
Still really slow going in the woods and I had to be a little more cautious with my ankle. It was pretty bruised and swollen already...

2 PM

Running warm up/down 6:00 0.91 km (6:34 / km) +19m 5:57 / km
ahr:141 max:167 shoes: Inov8 X-Talon 200

Orienteering 45:30 4.42 km (10:17 / km) +20m 10:04 / km
ahr:145 max:165 spiked:9/11c shoes: Inov8 X-Talon 200

Compass training at Yaremko Ridley. Decided to take this one pretty slowly, focus on a good bearing at each CP, and to not destroy my ankle even more.

A little off on 1 because I realized I was drifting right but then ended up overcompensating to the left. 2-6 were all good, but spent too much time trying to cross a very wet marsh to 7. Was a little off on 8, and halfway to 9 but managed to adjust. Farted around at 10 because I was for sure in the right spot but just couldn't see the ribbon.

Overall I think that I tend to drift to the right a lot. Either that or I think i'm drifting and then I fix it but then end up going too far the other way. I need to make sure that I run around things left and right to reduce this, especially when the visibility is low and the forest is green.

Running warm up/down 6:50 1.19 km (5:44 / km) +6m 5:36 / km
ahr:139 max:156 shoes: Inov8 X-Talon 200

Orienteering 17:00 2.35 km (7:14 / km) +9m 7:06 / km
ahr:142 max:169 spiked:14/16c shoes: Inov8 X-Talon 200

O-tervals with Graeme and Christian.
Good flow and reading ahead. Nice to start with people and get used to people being near me at least some of the time. Totally forgot how to count and started going to #14 after 12. Oops.

Ankle has definitely had enough after this, it's really quite swollen and bruised. Nice.

Thanks to Meghan for organizing a great day!

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