Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jul 7, 2016:

activity	#	time	miles		km		+m
Orienteering	5	3:36:12	12.01	(18:00)	19.33	(11:11)	832
Stretching	5	52:00
Running	5	40:15	3.39	(11:52)	5.46	(7:22)	277
Map Study	1	25:00
Road running	3	15:00	1.58	(9:30)	2.54	(5:54)	23
Core	1	10:00
Total	14	5:58:27	16.99		27.33		1132
[1-5]	12	5:03:18

1:37

0:00

» now

Thursday Jul 7, 2016 #

Note

The team went to a high ropes course this afternoon and it was a blast! Lots of swaying bridges, ladders and zip lines!

10 AM

Orienteering 50:10 [3] 4.87 km (10:18 / km) +140m 9:00 / km
shoes: Inov8 Oroc 280 (2)

Relay training near Tarasp. Incredible terrain- so open and such soft ground, I really enjoyed it!
I took it at a decent pace- faster than a jog but nothing to overdo it. I made very few mistakes, only on 2 where I didn't really get the small contours, and 12 where I went too far down and didn't see the flag (I think it got chewed up by a cow).
Since I was looking up a lot, and matching the terrain up confidently, I spiked most of the controls and had good flow through some of the butterfly loops!

C • cow 13

11 AM

Road running warm up/down 3:00 [0] 0.48 km (6:13 / km)
shoes: Inov8 Oroc 280 (2)

down the hill

Stretching 5:00 [0]

Wednesday Jul 6, 2016 #

9 AM

Running warm up/down 10:36 [2] 1.36 km (7:47 / km) +72m 6:09 / km
shoes: Inov8 Oroc 280 (2)

Up to the start

10 AM

Orienteering 56:04 [3] 4.16 km (13:29 / km) +267m 10:12 / km
shoes: Inov8 Oroc 280 (2)

O-tervals at Susch. Started with 2 other people to simulate middle Q start. 3x intervals at about 1 km, and about 5 mins rest in between (included).
2nd of the 3 was probably my best because I really focused on my navigation and ignored the others. I had small bobbles on the first one trying to find the different between knoll cliff and open rock. The third one there were some bigger ones where the vegetation on the map confused me a bunch.

I enjoyed this map a lot more than yesterday!

11 AM

Running warm up/down 10:00 [2] 1.21 km (8:16 / km) +90m 6:01 / km
shoes: Inov8 Oroc 280 (2)

Up to the old fortress on the map to look at the views!
Less than 1k up but climbed about 10 contour lines (bleh)
then ran back down to the car.

Tuesday Jul 5, 2016 #

Map Study 25:00 [0]

15 mins looking at middle quali courses today plus 5 mins of looking at Swedish maps yesterday, and a bit more reading with the team in the evening

Stretching 10:00 [0]

Hamstrings, hips and rib area are ouchies :(

2 PM

Orienteering 57:31 [3] 4.53 km (12:42 / km) +249m 9:58 / km
shoes: Inov8 Oroc 280 (2)

Training at S-chanf Cinuos-chel (what a name!)

We walked to the start while thinking of our goals for this session as well as getting ourselves mentally warmed up. My goals were to be good on my compass, look up for the feature and figure out what to simplify for further trainings and races.

I did most of the course backwards and it generally it went well. I took it at an easy run but sometimes there was a lot of junk on the ground that made it hard to go fast. For the most part I was doing fine until in the circle where the ribbons were sometimes hard to find. I was only off on my compass for one leg, so I focused on getting back into that.

Not as lovely as the map from 2 days ago, but still nice!

3 PM

Running 5:00 [1] 0.76 km (6:36 / km) +45m 5:05 / km
shoes: Inov8 Oroc 280 (2)

Monday Jul 4, 2016 #

8 AM

Stretching 25:00 [1]

Jan's Yoga in front of the mountains!

10 AM

Road running warm up/down 8:00 [1] 1.45 km (5:31 / km)
shoes: NB Vazee Summit

w/u jog, jogging during dynamic stretches and strides

Stretching warm up/down 7:00 [1]

dynamics and drills

11 AM

Orienteering (Sprint ) 17:27 [4] 3.28 km (5:20 / km) +59m 4:53 / km
shoes: NB Vazee Summit

Sprint training in Sent.
Took this just under race pace to get some speed work but also understand the map.
I felt generally tired, but I guess i'm just adjusting still.
Overall, the course went well. I was extremely focused the entire time, only off slightly when Pia informed me of some construction down the hill that blocked off a route.
I stopped at some CPs to make sure of where the flag was exactly with my control descriptions (there were no flags out). Some of them were questionable, but I got the idea.
Some construction blocked my routechoice but I easily adjusted and kept the flow.

This sprint is gonna be a tricky one, but so incredible cool!

C • Good job AG! Use same appro... 2

Road running warm up/down 4:00 [1] 0.61 km (6:35 / km) +23m 5:32 / km
shoes: NB Vazee Summit

Sunday Jul 3, 2016 #

Core 10:00 [2]

Stretching 5:00 [0]

2 PM

Running warm up/down 7:09 [0] 1.09 km (6:34 / km) +39m 5:34 / km
shoes: Inov8 Oroc 280 (2)

Orienteering (Map Walk ) 35:00 [2] 2.5 km (13:59 / km) +117m 11:20 / km
shoes: Inov8 Oroc 280 (2)

Map walk in middle significant terrain- so lovely! Spongy, open white woods, and lots of cliffs. Was able to match stuff up quite well after I got into the map.

3 PM

Running warm up/down 7:30 [1] 1.04 km (7:11 / km) +31m 6:15 / km
shoes: Inov8 Oroc 280 (2)

Saturday Jul 2, 2016 #

Note

Made it to Ftan, Switzerland! The views are incredible!

Friday Jul 1, 2016 #

Note

Mega-jam-packed Iceland tour day!
We started by touring the town or Reykjavik after breakfast, then we decided to go to Mount Esja to hike! We hiked up about an hour, had lunch and came down in about 40 minutes. It was incredibly windy too, it was hard to stay on our feet sometimes! Absolutely stunning panoramic views made up for it! After coming back, we got dinner and then went to the coast to see a lighthouse and the beach. We got attacked by birds too, and I don't think I've recovered yet.
So much more I'd like to do in Iceland- we didn't have time for Blue Lagoon or a geyser.

« Earlier | Later »