Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending May 5, 2016:

activity	#	time	miles		km		+m
Running	4	1:58:00	11.68	(10:06)	18.8	(6:17)	42
Orienteering	2	1:20:00	6.62	(12:05)	10.66	(7:30)	17
Core	4	1:14:00
Track	1	40:00	2.5		4.03
Stretching	5	32:00
Relaxation/mental	3	30:00
Cycling	1	20:00	3.85	(11.6/h)	6.2	(18.6/h)
Total	10	6:34:00	24.66		39.69		59
[1-5]	8	5:37:00

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Thursday May 5, 2016 #

Running 10:00 [1] 1.2 km (8:20 / km)

Picking up ARK flags
Rolled my bad ankle slightly so that's great

C • Ankle 2

Core 15:00 [2]

10 min Sworkit and 5 mins of core with the red and green groups

Wednesday May 4, 2016 #

3 PM

Running 25:00 [1] 4.34 km (5:46 / km)
shoes: Mizuno Wave Inspire 11

Easy run with some of the track crew after school

6 PM

Core warm up/down 5:00 [2]

#Hammer couldn't Sworkit

C • sworkit 1

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 212

Stretching 5:00 [1]

Orienteering 35:00 [2] 4.2 km (8:20 / km)
shoes: Inov8 X-Talon 212

Nav/memory course at Canterbury
Navigated to each CP and memorized the location of of CP circle on a small piece of map, then had to identify it on a (changed) map back at the hub

Tuesday May 3, 2016 #

Cycling (Indoor spinning ) 10:00 [3] 3.6 km (21.6 kph)

1min warmup
Ascending interval starting with 20s up to 60s with 10s rest.
Rest one min
Descending intervals from 60s to 20s with 10s rest.

Cycling warm up/down (Indoor spinning ) 10:00 [1] 2.6 km (15.6 kph)

Core 20:00 [2]

Lots to do today so this was all I had time for

Stretching 5:00 [0]

Relaxation/mental 10:00 [0]

Monday May 2, 2016 #

Track warm up/down 5:00 [1] 0.9 km (5:33 / km)
shoes: Mizuno Wave Inspire 11

Track intervals 16:00 [3] 2.4 km (6:40 / km)
shoes: Mizuno Wave Inspire 11

2X (500, 300, 100) at about 1500m-800m pace. About 80s rest in between intervals and 4 mins in between sets.
1:45, 59, 19, 1:41, 59, 19

Track (Drills ) 15:00 [2]
shoes: Mizuno Wave Inspire 11

Steeple drills.
Mostly hurdling and some touches and water jumps on the turf.

Track warm up/down 4:00 [1] 0.73 km (5:29 / km)
shoes: Mizuno Wave Inspire 11

On the turf

Stretching 5:00 [0]

Sunday May 1, 2016 #

Core 34:00 [3]

Lazy core day
7x 4min Tabata with 1 min rest in between

Stretching 10:00 [0]

Relaxation/mental 10:00 [0]

Headspace

C • headspace 2

Saturday Apr 30, 2016 #

8 AM

Running long 1:13:00 [2] 11.76 km (6:12 / km) +42m 6:06 / km

Finally got out to an SMT. Such a lovely morning so it was hard to resist!
Cut back after the whalebacks because I was noticing pain in my right shin again (Tight calves from wearing spikes for the first time in a while)

10 AM

Stretching 7:00 [0]

rollin

12 PM

Relaxation/mental 10:00 [0]

Downloaded the Headspace app upon Patrick G's request. I think this will be super helpful in the longterm with not only racing but also with school stress!

Friday Apr 29, 2016 #

Orienteering 45:00 [2] 6.46 km (6:58 / km) +17m 6:53 / km
shoes: Mizuno Wave Inspire 11

warm up and a score-o style "bingo" run at orienteering practice/promposal!!

C • What is... 7

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