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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Nov 2, 2017:

activity # timemileskm+m
  Running8 4:16:40 26.48(9:41) 42.62(6:01) 186
  Cycling2 1:50:00
  Orienteering2 1:09:04 5.67(12:11) 9.12(7:34) 112
  Strength2 1:00:00
  Stretching6 47:00
  Core2 22:00
  Other1 15:00
  Total15 9:39:44 32.15 51.74 298
  [1-5]13 8:52:44

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FrSaSuMoTuWeTh

Thursday Nov 2, 2017 #

4 PM

Running warm up/down 26:35 intensity: (1:36 @1) + (19:05 @2) + (5:54 @3) 3.86 km (6:53 / km) +23m 6:41 / km
ahr:148 max:172 shoes: Brooks Ghost 10

Running 23:10 intensity: (15 @1) + (3:56 @2) + (17:40 @3) + (1:18 @4) + (1 @5) 4.47 km (5:11 / km) +2m 5:10 / km
ahr:160 max:190 shoes: Brooks Ghost 10

7min tempo.
Rest 5mins.
6x1min on, 1min off.

Felt strong physically. Leg only really hurt in the usual spot when I stopped running. Was sore more in the foot while running. Weird. I’m going to book a massage with one of the specialists at Mac for next week.

Running warm up/down 10:35 intensity: (1:10 @2) + (9:06 @3) + (19 @4) 1.88 km (5:38 / km) +2m 5:37 / km
ahr:162 max:175 shoes: Brooks Ghost 10

6 PM

Stretching 10:00 [0]

C • Strength 2

Wednesday Nov 1, 2017 #

6 PM

Running 1:00:10 intensity: (42 @1) + (21:00 @2) + (37:52 @3) + (36 @4) 11.01 km (5:28 / km) +52m 5:20 / km
ahr:155 max:179 shoes: Brooks Ghost 10

Nice evening run wih RTH teammates KateMac and Drew! Getting excited already.

Got another massage today for my leg- sole of the foot is quite sore where tub post inserts, as well as claves. Surprisingly felt good until halfway through the run but not a ton of pain.
7 PM

Core 12:00 [1]

3x 4min tabatas

Stretching 10:00 [0]

Tuesday Oct 31, 2017 #

5 PM

Running 35:40 intensity: (2:01 @1) + (18:18 @2) + (15:21 @3) 5.14 km (6:57 / km) +19m 6:49 / km
ahr:150 max:174 shoes: Brooks Ghost 10

Leg was sore. Warmed up for the workout, thought it would warm up too. It didn’t. Ran back and saw a trainer. Ate some chocolate to help me feel better.
Too bad because I was excited for this workout. Will have to do it later.
8 PM

Cycling (Spinning) 30:00 [1]

9 PM

Stretching 5:00 [0]

Monday Oct 30, 2017 #

4 PM

Running 35:00 intensity: (17 @1) + (13:12 @2) + (15:57 @3) + (5:34 @4) 6.6 km (5:18 / km) +37m 5:10 / km
ahr:161 max:181 shoes: Brooks Ghost 10

Chilly one!
5 PM

Strength 30:00 [2]

Core (& activation ) 10:00 [1]

Stretching 10:00 [0]

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

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