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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Oct 29, 2017:

activity # timemileskm+m
  Running7 3:44:40 23.81(9:26) 38.32(5:52) 152
  Cycling1 1:20:00
  Orienteering2 1:09:04 5.67(12:11) 9.12(7:34) 112
  Strength2 1:00:00
  Stretching5 42:00
  Core2 30:00
  Other1 15:00
  Total13 8:40:44 29.48 47.44 264
  [1-5]11 7:58:36

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MoTuWeThFrSaSu

Sunday Oct 29, 2017 #

Event: Peak-2-Peak Adventure Run
 

Cycling (Spinning ) 1:20:00 [3]

Study, spin, stranger things, spin ...

Stretching 5:00 [0]

Saturday Oct 28, 2017 #

Event: Ontario Orienteering Championships
 
10 AM

Running warm up/down 20:00 intensity: (5:58 @1) + (13:10 @2) + (52 @3) 2.39 km (8:21 / km) +11m 8:10 / km
ahr:136 max:163 shoes: NB Vazee Summit

Orienteering race (Sprint) 18:35 intensity: (24 @1) + (6:53 @2) + (11:18 @3) 3.56 km (5:13 / km) +1m 5:13 / km
ahr:154 max:171 shoes: NB Vazee Summit

Provincials! Park sprint kind of race with a great climb from 1-2. Small hesitations on 1 and 2 in some junky stuff and then was off on my bearing to the common butterfly control (even though I thought to myself ‘get a really good bearing here!!’). Bobbled around to like every tree in a 10m radius. Dumb.
Haven’t done a Park-like sprint like this in a while but it was a good time!

Running 6:00 intensity: (12 @1) + (10 @2) + (4:56 @3) + (42 @4) 1.05 km (5:42 / km) +16m 5:17 / km
ahr:166 max:184 shoes: NB Vazee Summit

W Tomas
2 PM

Running warm up/down 17:00 intensity: (3:21 @1) + (10:35 @2) + (3:04 @3) 1.74 km (9:48 / km) +1m 9:46 / km
ahr:141 max:167 shoes: Inov8 Oroc 280 (2)

Some time on the warm up map too

Orienteering race (Middle ) 50:29 intensity: (1:35 @1) + (25:34 @2) + (22:44 @3) + (36 @4) 5.56 km (9:05 / km) +111m 8:15 / km
ahr:152 max:178 shoes: Inov8 Oroc 280 (2)

Provincials middle.
“How do you compass” seemed to be the theme for today... from 1-2 I was going along well and then got turned about 90 degrees and suddenly nothing made sense... took way too much time to figure things out and I kept having to force myself to be oriented. Finally figured it all out and then made the adventure through the nasty cut line... barely made it out alive.
After that, some silly sloppy errors until I finally got my groove back.
Felt physically strong but just a little rusty with the nav. Glad to have done this before Raid the Hammer !

Middle Course 6 - Splits

Sprint Course 4 - Splits

Friday Oct 27, 2017 #

2 PM

Running 12:30 intensity: (28 @1) + (7:46 @2) + (3:47 @3) + (29 @4) 2.46 km (5:05 / km) +12m 4:58 / km
ahr:150 max:177 shoes: Brooks Ghost 10

C • Have a great weekend of o racing!! 1
3 PM

Strength 30:00 [2]

Other 15:00 [1]

Agility and other conditioning stuff. Lots of un-coordinated skipping.

Stretching 7:00 [0]

4 PM

Running 10:00 intensity: (15 @1) + (7:16 @2) + (2:29 @3) 2.03 km (4:55 / km) +11m 4:47 / km
ahr:146 max:178 shoes: Brooks Ghost 10

Thursday Oct 26, 2017 #

4 PM

Running warm up/down 24:00 intensity: (8 @0) + (1:51 @1) + (15:55 @2) + (5:37 @3) + (29 @4) 3.33 km (7:13 / km) +12m 7:05 / km
ahr:141 max:176 shoes: Brooks Ghost 10

Still a bit of a lingering headache.
C • Roller coaster 1

Running intervals 27:10 intensity: (2:27 @1) + (5:26 @2) + (18:54 @3) + (23 @4) 5.43 km (5:00 / km) +4m 4:59 / km
ahr:154 max:177 shoes: Brooks Ghost 10

8min tempo.
Rest 4mins
8x 1min on, 1min off.

First crisp fall evening and it felt wonderful! Snot rockets in all of their glory!
C • "Snot rockets" 2

Running warm up/down 11:00 intensity: (19 @1) + (1:01 @2) + (9:34 @3) + (6 @4) 1.94 km (5:41 / km) +14m 5:29 / km
ahr:161 max:180 shoes: Brooks Ghost 10

Digging these shoes.
6 PM

Stretching 5:00 [0]

Wednesday Oct 25, 2017 #

Core 25:00 [2]
(rest day)

Absolute killer headache all day :(

Tuesday Oct 24, 2017 #

5 PM

Running warm up/down 20:00 intensity: (1:01 @1) + (13:54 @2) + (4:05 @3) + (1:00 @4) 3.0 km (6:40 / km) +13m 6:31 / km
ahr:146 max:177 shoes: Brooks Ghost 10

Running intervals 30:00 intensity: (2:21 @2) + (12:00 @3) + (15:18 @4) + (21 @5) 6.37 km (4:43 / km) +4m 4:42 / km
ahr:172 max:190 shoes: Brooks Ghost 10

4x4mins with 90s rest, and 2mins before the last one.
Rest about 4mins.
2x2mins with one min rest.

Felt really good today. Was able to keep pushing hard throughout.

New shoes felt really great too!

Running warm up/down 11:00 intensity: (1:08 @2) + (9:52 @3) 2.0 km (5:31 / km) +13m 5:21 / km
ahr:162 max:175 shoes: Brooks Ghost 10

6 PM

Stretching 10:00 [0]

Monday Oct 23, 2017 #

4 PM

Running 36:00 intensity: (3 @1) + (3:05 @2) + (19:26 @3) + (13:26 @4) 6.59 km (5:28 / km) +41m 5:18 / km
ahr:170 max:184 shoes: Saucony Guide 10

This felt hard.
5 PM

Strength 30:00 [2]

Lots of eccentric work today.

Core 5:00 [1]

Stretching 15:00 [0]

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