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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Orienteering3 1:43:15 9.82(10:31) 15.8(6:32) 292
  Strength2 1:15:00
  Running4 1:04:50 7.08(9:10) 11.39(5:42) 79
  Water running1 50:00
  Stretching4 45:00
  Core2 35:00
  Other1 15:00
  Total10 6:28:05 16.9 27.19 372
  [1-5]8 5:42:46

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

Note
(rest day)

Saturday Nov 18, 2017 #

Event: Kick-Start and Starry Night O-CUP Races
 
1 PM

Running warm up/down 3:00 intensity: (20 @1) + (2:40 @2) 0.56 km (5:20 / km) +9m 4:57 / km
ahr:135 max:148 shoes: Inov8 Oroc 280 (2)

Orienteering race (OCup) 35:46 intensity: (14 @0) + (14 @1) + (9:11 @2) + (4:02 @3) + (22:05 @4) 5.44 km (6:34 / km) +92m 6:04 / km
ahr:169 max:188 shoes: Inov8 Oroc 280 (2)

OCup kick-off!
Today was basically just a struggle to keep up with #EuropFlop...
Really smooth orienteering today, maybe a few hooks coming into the control. I focused on looking up and anticipating what was coming. It felt great to really push hard in the super open woods (seriously, so nice) and push even harder to stay ahead of Andre.

Have the get back to this map!
C • Sooooooo many classic eurof... 1

Running warm up/down 3:00 intensity: (1:40 @2) + (1:20 @3) 0.48 km (6:17 / km) +2m 6:09 / km
ahr:152 max:168 shoes: Inov8 Oroc 280 (2)

5 PM

Orienteering race (Night-O) 34:46 intensity: (28 @2) + (29:11 @3) + (5:07 @4) 4.86 km (7:09 / km) +88m 6:33 / km
ahr:169 max:182 shoes: Inov8 Oroc 280 (2)

Starry Night OCup race!
Neat area with lots of trails and big hill features. First map was a dog-bone type with handicap, and then a map exhange for a point to point course where you could skip one control.
Hard to see in the rain with a headlamp - super foggy! A few tiny little bobbles where I wasn’t 100% sure of where I was leaving the trail, as well as a few hooks in the circle.
Saw a rabbit with glowing eyes that scared the crap out of me and also had right into a tree branch... surprised I didn’t cut my head open...

Two really fun races today, had a blast! Thanks to the organizers for a great day and for the wine and chocolate!
C • well 2

Friday Nov 17, 2017 #

2 PM

Running warm up/down 9:15 intensity: (6 @1) + (21 @2) + (8:29 @3) + (19 @4) 1.77 km (5:14 / km)
ahr:163 max:183 shoes: Brooks Ghost 10

3 PM

Other 15:00 [2]

Agility and plyometric warmup

Strength 40:00 [3]

Chin ups looolllll

Running 33:15 intensity: (31 @1) + (16:11 @2) + (16:33 @3) 5.74 km (5:48 / km) +37m 5:37 / km
ahr:153 max:161 shoes: Brooks Ghost 10

5 PM

Stretching 10:00 [0]

Thursday Nov 16, 2017 #

6 PM

Running warm up/down 10:10 intensity: (29 @1) + (9:41 @2) 1.87 km (5:27 / km) +2m 5:25 / km
ahr:140 max:154 shoes: NB Vazee Summit

Orienteering 32:43 intensity: (5 @0) + (18 @1) + (19:53 @2) + (3:20 @3) + (9:07 @4) 5.49 km (5:57 / km) +112m 5:24 / km
ahr:156 max:188 shoes: NB Vazee Summit

X League! New map! Night orienteering! Win! No more midterms!

Running warm up/down 6:10 intensity: (3 @1) + (23 @2) + (3:25 @3) + (2:19 @4) 0.98 km (6:19 / km) +29m 5:30 / km
ahr:170 max:179 shoes: NB Vazee Summit

8 PM

Stretching 10:00 [0]

Wednesday Nov 15, 2017 #

Water running 50:00 [2]

Tuesday Nov 14, 2017 #

Core 20:00 [2]
(rest day)

SnoreCore... Hammer wasn't there.

Grinding through two more midterms.

Stretching 10:00 [0]

Monday Nov 13, 2017 #

Core 15:00 [1]

Dynamic and core based warmup.
Single leg jumps.

Strength 35:00 [3]

Hip flexors were so sore this morning! Could barely lift my leg to put socks on. Got some massage and rolled a bunch and strength today was no problem!

Stretching 15:00 [0]

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