Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Dec 29, 2015:

activity

time

miles

Cycling

4:09:00

49.91

(12.0/h)

80.33

(19.4/h)

Orienteering

2:08:46

9.54

(13:30)

15.35

(8:23)

270

15c

Running

1:05:00

6.08

(10:41)

9.79

(6:38)

Map Study

50:00

Stretching

20:00

Core

10:00

Total

8:42:46

65.54

105.47

270

15c

[1-5]

7:32:46

2:09

0:00

» now

Tuesday Dec 29, 2015 #

Running warm up/down 10:00 [1] 1.65 km (6:04 / km)
shoes: Inov8 Oroc 280

Stretching 5:00 [0]

2 PM

Orienteering 38:41 [3] 3.68 km (10:30 / km) +67m 9:37 / km
shoes: Inov8 Oroc 280

Some training in the (slushy) DV with Hammer!
Started with some race paced CPs from the nationals 2013 long (Course 10). Those went pretty well, maybe some route choice on the second set. Then we did some re-location, so obviously a little slower with some rest.
The woods were looking quite handsome despite the mucky ground, only a few trees down.

Orienteering (mock race) 39:30 [4] *** 4.14 km (9:32 / km) +146m 8:06 / km
15c shoes: Inov8 Oroc 280

Re-raced the W21E course from nationals 2013. I'd run this a while back, but as some o-tervals I believe.
This went really really well. I was looking up a lot more and matching everything quickly. It was easy to decipher the bigger hills this time than when I've run in here before. I had good flow through CPs, granted some of that was from running before, but I was still reading ahead.
A route choice error on the long leg lost some time, and I was a little too careful. Could have done some more rough-work.
Overall this was probably one of the best middles I've ran. Time was a little slow, but getting up those hills in that slush was tricky! (legs = REKT)
Good stuff! :)

C • Well done! Great start of t... 1

Monday Dec 28, 2015 #

Note
(sick) (rest day)

Have had a stuffed nose since Boxing Day, so I decided that I would rest today and let my body chillax and get better.

Sunday Dec 27, 2015 #

Running warm up/down 25:00 [1] 2.9 km (8:37 / km)
shoes: Inov8 Oroc 280

My nose is all stuffed up, but running really helped clear things up.

12 PM

Orienteering 34:20 [3] 5.49 km (6:15 / km) +3m 6:14 / km
shoes: Inov8 Oroc 280

Xmas line-O at Tayandaga golf course with Hammer and Shipoopi (still calling you that, sorry)
Kept a moderate pace throughout, only really slowing down to a stop when I couldn't see where the line was going (drawn in light pen). Good practice with looking up and getting exit direction.
Check out the GPS track!

C • Awesome track! 3

Orienteering 16:15 [3] 2.03 km (8:01 / km) +54m 7:04 / km
shoes: Inov8 Oroc 280

3x O-tervals on the golf course, with rest in between. Totally felt the burn!

Saturday Dec 26, 2015 #

Cycling (Indoor spinning ) 1:00:00 [1] 18.1 km (18.1 kph)

Feeling a cold coming on...

Core 10:00 [1]

Stretching 5:00 [0]

Map Study 50:00 [0]

Finishing my route to Xmas while spinning

Friday Dec 25, 2015 #

Cycling (Cross) 1:00:00 [1] 20.0 km (20.0 kph)

Xmas morning ride with Hammer to compensate for all the food to be eaten today

Note

Since Tuesday after TNT I've had this pain in my right calf. Not exactly an achy tired pain but more so a sore to the touch pain. I tried massaging it with our massage machine and woke up this morning to lots of bruising in that spot, and even more sore to the touch than before. I've put heat, and cooling cream on it, and been gentle, but I feel it if I walk down stairs.
I'm thinking it's from too-tight tape for my ankle when I did my stairs, and it was restricting movement.
If anyone has an tips or anything I'd like to hear em! :)

C • I have been using.... 2

Thursday Dec 24, 2015 #

Running 30:00 [1] 5.24 km (5:44 / km)
shoes: Mizuno Wave Inspire 11

Blustery spring (...er, winter) morning in the trails. Felt pretty tired so I can home and sprawled on the floor for a good while

Stretching 10:00 [0]

Calves feel like death

Wednesday Dec 23, 2015 #

Cycling (Cross ) 2:09:00 [2] 42.23 km (19.6 kph)

Chilly toed and foggy rail trail ride with Hammer!

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