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Training Log Archive: AdventureGirl!

In the 7 days ending Jun 17, 2017:

activity # timemileskm+m
  Orienteering7 5:03:57 26.72(11:22) 43.01(7:04) 365
  Running5 1:52:12 12.3(9:07) 19.8(5:40) 181
  Core2 35:00
  Stretching3 25:00
  Total14 7:56:09 39.02 62.8 545
  [1-5]12 7:30:15

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SuMoTuWeThFrSa

Saturday Jun 17, 2017 #

Event: Jukola 2017
 
1 PM

Running warm up/down 12:00 intensity: (15 @0) + (47 @1) + (10:42 @2) + (16 @3) 1.55 km (7:45 / km) +2m 7:43 / km
ahr:135 max:151 shoes: Inov8 Oroc 280 (2)

Orienteering race 1:00:04 intensity: (11 @1) + (4:24 @2) + (53:53 @3) + (1:36 @4) 7.85 km (7:39 / km) +136m 7:02 / km
ahr:169 max:183 shoes: Inov8 Oroc 280 (2)

Venla leg 1

Started about 5 rows from the very back meaning I had to channel my xc runner abilities to push as hard as I could to make up places.
I managed to push the team from 1245 to 153 before I handed off to Julia who caught a few more people. Amanda had a great run, and Izzy sealed the deal with a solid anchor leg placing us in 132nd! SUCH a fun Relay with the girls!! Happy faces all around :)

Analysis to come... eventually.

Decided against running in the Jukola relay as well because I've been feeling a little sick for the last few days and didn't want it to accumulate to anything before WOC.
C • Venla 8
C • Jukola 2

Running warm up/down 5:45 intensity: (1:12 @2) + (4:33 @3) 1.02 km (5:38 / km)
ahr:158 max:164 shoes: Inov8 Oroc 280 (2)

Friday Jun 16, 2017 #

8 AM

Running 15:00 intensity: (28 @1) + (6:53 @2) + (7:39 @3) 2.74 km (5:29 / km) +33m 5:10 / km
ahr:155 max:178 shoes: Saucony Guide 10

With Izzy, Dylan, Thomas, Anton, Sarah and Katie. Beautiful trail run along a lake makes for a nice morning!
11 AM

Orienteering 1:07:11 intensity: (1:38 @1) + (31:30 @2) + (33:55 @3) + (8 @4) 7.17 km (9:22 / km) +93m 8:48 / km
ahr:156 max:187 shoes: Inov8 Oroc 280 (2)

Course near Jukola area with Thomas and Izzy. Took it pretty slow to understand the map. Made some debatable route choices and totally messed up #9 - went too far off a trail and was off on my compass... 3 tries to get it right. More analysis tonight to prepare for tomorrow !

Thursday Jun 15, 2017 #

8 AM

Running 30:20 intensity: (12 @1) + (22:04 @2) + (8:04 @3) 5.3 km (5:43 / km) +55m 5:27 / km
ahr:154 max:172 shoes: Saucony Guide 10

Morning run with Thomas, Izzy and Dylan to shake out the legs before a long bus ride to Joensuu. 2 hill sprints at the end.
10 PM

Core 10:00 [2]

Stretching 10:00 [0]

Wednesday Jun 14, 2017 #

11 AM

Orienteering (Sprint) 23:04 intensity: (17 @0) + (47 @1) + (8:05 @2) + (13:45 @3) + (10 @4) 4.33 km (5:19 / km) +16m 5:14 / km
ahr:159 max:186 shoes: Saucony Guide 10

Sprint training #1

Some multi level stuff that I understood better than yesterday. Clean run, but I wasn't going super fast. Excited to get some forest training after today because my legs need a break from the pounding.
4 PM

Running warm up/down 6:45 intensity: (1:07 @1) + (5:38 @2) 1.2 km (5:37 / km) +14m 5:18 / km
ahr:137 max:158 shoes: NB Vazee Summit

Orienteering (Forest sprint ) 25:00 intensity: (7 @0) + (12 @1) + (12:13 @2) + (12:28 @3) 3.86 km (6:29 / km) +33m 6:13 / km
ahr:156 max:174 shoes: NB Vazee Summit

Forest sprint training with Izzy! Traded off every other leg.

Tuesday Jun 13, 2017 #

3 PM

Orienteering (Sprint ) 21:22 intensity: (24 @1) + (15:17 @2) + (5:35 @3) + (6 @4) 3.69 km (5:47 / km) +37m 5:31 / km
ahr:153 max:181 shoes: Saucony Guide 10

Warm up, course with multi-levels, jog to sprintervals

Orienteering (Sprint) 29:16 intensity: (1:06 @1) + (14:46 @2) + (13:24 @3) 4.39 km (6:40 / km) +6m 6:37 / km
ahr:155 max:174 shoes: Saucony Guide 10

Sprintervals with Jan Erik and Anton. Tricky in some places with different levels and hard to read because of a bad photocopy job

Monday Jun 12, 2017 #

9 AM

Core 25:00 [2]

Travel day back to Finland
10 AM

Stretching 5:00 [0]

8 PM

Orienteering 40:00 intensity: (3:01 @1) + (34:46 @2) + (2:13 @3) 5.13 km (7:48 / km) +41m 7:30 / km
ahr:140 max:174 shoes: NB Vazee Summit

Picking up controls from a race in Finland. Absolutely amazing terrain! One mistake on the first one where I was looking for 2 large boulders but was off on my compass and there were like 4 other sets of boulders around ...

Sunday Jun 11, 2017 #

11 AM

Running warm up/down 10:00 intensity: (15 @0) + (11 @1) + (5:51 @2) + (3:43 @3) 1.84 km (5:26 / km) +38m 4:56 / km
ahr:149 max:175 shoes: Saucony Guide 10

Running tempo 22:22 intensity: (16 @1) + (20 @2) + (13:16 @3) + (8:30 @4) 4.48 km (4:59 / km) +17m 4:54 / km
ahr:176 max:193 shoes: Saucony Guide 10

Gorgeous day today so I headed out to Nåsten for some tempos on the trails. 4x4min tempo w 2mins rest. 1st 2 were on larger trails and 2nd 2 on smaller trails. Last one was tough.
Small hot spot on my left foot now so I'll keep an eye on that. Maybe I should give up on orthotics ...

Running warm up/down 10:00 intensity: (1:16 @2) + (8:44 @3) 1.66 km (6:01 / km) +23m 5:37 / km
ahr:165 max:175 shoes: Saucony Guide 10

12 PM

Stretching 10:00 [0]

4 PM

Orienteering (Sprintervals) 38:00 intensity: (1:41 @1) + (12:54 @2) + (22:54 @3) + (31 @4) 6.57 km (5:47 / km) +3m 5:46 / km
ahr:157 max:191 shoes: Saucony Guide 10

2 sprintervals with 2 mins rest, jog half an interval, 2 more sprintervals, cooldown.
Lots of long legs with routechoices and some woodsy stuff. Felt myself getting tired but still managed to hang on more or less. All the right things were excecuted so I'm happy :)

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