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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Oct 20, 2015:

activity # timemileskm+m
  Orienteering5 2:39:30 8.05 12.96 3015c
  Running5 1:49:00 12.13(8:59) 19.52(5:35)
  Stretching4 21:00
  Core1 15:00
  Other1 10:00
  Total8 5:14:30 20.18 32.48 3015c
  [1-5]8 4:53:30

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WeThFrSaSuMoTu

Tuesday Oct 20, 2015 #

Note
(rest day)

Took today completely off because of the first qualifying race tomorrow. Hope this race goes well!
C • Race tomorrow 10

Monday Oct 19, 2015 #

Running warm up/down 12:00 [2] 2.1 km (5:43 / km)
shoes: Mizuno Wave Inspire 11

Stretching 6:00 [0]

Running 20:00 [3] 3.7 km (5:24 / km)
shoes: Mizuno Wave Inspire 11

Forgot my watch so this distance is based roughly on 3 different teammates' watches.

Started with 5x ~50m strides.
Then we did 2 times starts, about 400m out hard and jog back. The second time we made the start line even smaller. Then we did a threshold run, 6x ~350m loops at race pace, with 15 s rest.
I felt like death on the starts, but really strong on the threshold, even running straight into the gusty wind.

Sunday Oct 18, 2015 #

Orienteering (Map walk) 1:00:00 [1]

Helped with a nav clinic, so this was more armchair than orienteering. Basically a map walk. Talked a lot about basically everything. Nice to really think about the basics that you mostly push to the back of your brain.

Saturday Oct 17, 2015 #

10 AM

Orienteering 36:30 [3] *** 4.24 km (8:36 / km) +30m 8:19 / km
15c shoes: Inov8 Oroc 280

Middle training, working on flow. This went really well!! Besides losing a bit of time/flow in the circles trying to actually see the ribbons, I was able to run right throw the CPs and keep going. Missed a trail going to 13 but recovered well and nailed the CP.
Beautiful fall colours and lots of visibility!

Friday Oct 16, 2015 #

Running warm up/down 12:00 [1] 1.85 km (6:29 / km)
shoes: Mizuno Wave Inspire 11

Stretching 5:00 [0]

slow-mo pushups killed me

Other (handball) 10:00 [1]

Played a fun quick game of 4 on 4 handball at xc practice

Running 15:00 [3] 3.22 km (4:40 / km)
shoes: Mizuno Wave Inspire 11

Did some partner loops around the lawn bowling, ~350m. Ran hard until we met our partner, then jogged until we saw them again did this about 5 times (I think...)
Then we did two prediction loops, on the second one I predicted my time within 2 seconds!

Thursday Oct 15, 2015 #

3 PM

Running warm up/down 12:00 [1] 2.1 km (5:43 / km)
shoes: Mizuno Wave Inspire 11

Stretching 5:00 [0]

Running 20:00 [3] 3.75 km (5:20 / km)
shoes: Mizuno Wave Inspire 11

1x ~2k at 85-90%. Time was 7:32.
Rest 2:30.
2x 360m loops with 35s rest. 76, 78.
Rest 20 and then 1k tempo, 4:29.
Felt it on the last part of the tempo, breathing was off again and I was lightheaded. Before that though I felt killer on the 2k and pretty good on the sprints.
5 PM

Running warm up/down 12:00 [1] 1.9 km (6:19 / km)
shoes: Inov8 X-Talon 212

ARX warmup/down

Orienteering 13:00 [3] 2.22 km (5:51 / km)
shoes: Inov8 X-Talon 212

4x sprint run-the-line type courses. Lots of direction change on some, great training!
6 PM

Orienteering 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X-Talon 212

Attackpoint training with the ARK Attack group. It was very, very, very, very rainy but still lots of fun!

Wednesday Oct 14, 2015 #

Running warm up/down 6:00 [1] 0.9 km (6:40 / km)
shoes: Inov8 X-Talon 212

Stretching 5:00 [0]

Orienteering 30:00 [3] 3.5 km (8:34 / km)
shoes: Inov8 X-Talon 212

Guesstimating time and distance (forgot my watch, so naked!)
ARX simplification course. Only looked at my map 1 time per leg on all the legs except 5-4 where I went off the map... Must have been because I was wearing an Aussie jersey... *Patrick voice* "accident mistake"
So fun to fly through the woods at Canterbury!! My breathing still wasn't great but my running felt better.

Core 15:00 [2]

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