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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Feb 18:

activity # timemileskm+m
  Orienteering7 2:45:35 16.65(9:57) 26.79(6:11) 316
  Running4 56:20 4.09(13:47) 6.58(8:34) 58
  Stretching7 53:00
  Water running1 50:00
  Cross trainer1 45:00
  Armchair-O1 35:00
  Strength1 35:00
  Core1 30:00
  Cycling1 15:00
  Total15 8:04:55 20.73 33.37 374
  [1-5]11 6:37:54

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Sunday Feb 18 #

9 AM

Orienteering (Sprint ) 34:20 intensity: (32 @0) + (27:35 @1) + (5:30 @2) + (43 @3) 3.73 km (9:12 / km) +45m 8:40 / km
ahr:136 max:161 shoes: Saucony Peregrine 6 ICE+

Wild 5-level sprint course at SFU. I’m still confused.

Orienteering (Sprint) 20:42 intensity: (2:52 @1) + (6:12 @2) + (11:23 @3) + (15 @4) 3.22 km (6:26 / km) +40m 6:03 / km
ahr:161 max:180 shoes: Saucony Peregrine 6 ICE+

Sprint at SFU in the snow! Not going full out because of the sketchy conditions but still a clean run. Lots a bit of time because of a sloppy exit from 12 but not much. Beautiful sun and epic mountains - so nice!

Decided not to run the second race today because my leg was getting pretty sore by the end. No sharp shooting pains which is good, just really tight and also into my Achilles. Roll roll roll.

A huge thank you to all of the incredible organizers who put on yet another awesome sprint camp! A great set of maps and trainings this year!
8 PM

Stretching 10:00 [0]

Saturday Feb 17 #

8 AM

Running warm up/down 17:00 intensity: (1:20 @0) + (4:51 @1) + (10:11 @2) + (38 @3) 1.99 km (8:33 / km) +22m 8:06 / km
ahr:144 max:164 shoes: Saucony Peregrine 6 ICE+

Orienteering race (Sprint) 16:37 intensity: (21 @1) + (7:37 @2) + (6:58 @3) + (1:41 @4) 2.8 km (5:56 / km) +41m 5:32 / km
ahr:164 max:186 shoes: Saucony Peregrine 6 ICE+

SI Race 1 - farsta

Fun course around a slippery ravine. Clean race except that I ran right past one control on my third loop. Really enjoyed this!

Running warm up/down 7:31 intensity: (23 @1) + (37 @2) + (6:30 @3) + (1 @4) 1.02 km (7:23 / km) +8m 7:06 / km
ahr:168 max:179 shoes: Saucony Peregrine 6 ICE+

Hamstrings got tight in this race!! Not sure if it was running in the slippery slush or what. ouchie
10 AM

Orienteering (Sprint) 16:24 intensity: (44 @1) + (35 @2) + (13:35 @3) + (1:30 @4) 2.88 km (5:42 / km) +47m 5:16 / km
ahr:167 max:183 shoes: Saucony Peregrine 6 ICE+

2- person relay. Rest jog in the middle.
First leg went uphill pretty much right off the bat and I was definitely feeling super pooped. The most running done in the past month and a half will do that to ya I guess :P
Overall, the course was fairly straight-forward, and my relay partner and I kicked some butt
11 AM

Orienteering (Sprint) 13:33 intensity: (1 @0) + (20 @1) + (20 @2) + (11:04 @3) + (1:48 @4) 2.14 km (6:20 / km) +40m 5:48 / km
ahr:172 max:180 shoes: Saucony Peregrine 6 ICE+

Control-pick

First sections was a big huge butterfly-like loop, and I really worked on having my direction when coming out of the control. Second part was point-to-point and I tried to look up as much as I could. Really think that I benefited from this training
1 PM

Running warm up/down 12:17 intensity: (4:19 @1) + (3:38 @2) + (4:20 @3) 1.26 km (9:43 / km) +9m 9:22 / km
ahr:151 max:170 shoes: Brooks Ghost 10

RIP hamstrings

Orienteering race (Sprint ) 18:43 intensity: (15 @1) + (6:41 @2) + (11:47 @3) 3.61 km (5:11 / km) +26m 5:01 / km
ahr:163 max:172 shoes: Brooks Ghost 10

SI - race 2 at BCIT

So perfectly clean until 13-14! I started reading the next few legs coming into 13, and then all of a sudden I couldn't figure out what control I was at since there was a lot of crossing over and lots of numbers. Finally figured out what leg I was on, and then made a silly mistake in the multi-level area.
The rest of the course though, was clean and I was flowing really well. Legs feeling tired by 10.

Orienteering 8:00 intensity: (3 @0) + (53 @1) + (2:14 @2) + (4:50 @3) 1.54 km (5:11 / km) +12m 4:59 / km
ahr:161 max:175 shoes: Brooks Ghost 10

Relay training with the gals
4 PM

Running warm up/down 11:02 intensity: (1:25 @0) + (5:42 @1) + (3:28 @2) + (27 @3) 0.81 km (13:34 / km) +13m 12:36 / km
ahr:138 max:160 shoes: Brooks Ghost 10

Orienteering race (Sprint ) 14:40 intensity: (33 @0) + (48 @1) + (10:03 @2) + (3:16 @3) 3.11 km (4:43 / km) +32m 4:29 / km
ahr:157 max:177 shoes: Brooks Ghost 10

New IOF sprint format race
30s to pick forking A,B or C, and then you get the course with that forking somewhere along the course.

Picked the forking C, as did Tori Borish, also starting with me. Fun to race head to head with her - made me push real hard!! Clean run, super tired and soo sore. Does going into a hot tub count as a cool down?

Overall, not convinced on this new format...
9 PM

Note

Leg started hurting after the control pick this morning and it's fairly sore. No excruciating pain but definitely not comfortable.

Stretching 5:00 [0]

Wish I had a roller

Friday Feb 16 #

6 PM

Orienteering (sprint) 22:36 intensity: (7 @0) + (7:59 @1) + (10:58 @2) + (3:29 @3) + (3 @4) 3.77 km (6:00 / km) +33m 5:45 / km
ahr:151 max:179 shoes: Brooks Ghost 10

O-tervals with Pia. Was having so much fun actually running fast for the first time in a long time! A little rusty off the start but then got the hang of it again.

Running warm up/down 8:30 intensity: (1:26 @1) + (6:22 @2) + (42 @3) 1.49 km (5:41 / km) +7m 5:34 / km
ahr:153 max:163 shoes: Brooks Ghost 10

Thursday Feb 15 #

Stretching 10:00 [0]
(rest day)

Wednesday Feb 14 #

Cross trainer (ARC trainer) 45:00 intensity: (8:37 @1) + (17:59 @2) + (18:24 @3)
ahr:144 max:173

ARC trainer. Increased resistance continuously until 35mins. Then cool down.

Armchair-O 35:00 [0]

Sprint study on ARC trainer. Couple of maps from Portugal that looked like so much fun !

Stretching 10:00 [0]

Tuesday Feb 13 #

Note

Will be starting 2 weeks of anti-inflammatories for my leg starting Thursday. I will race hard in Vancouver, and then training the rest of the week will be easier, and based on pain. For the second week of meds, I'm going to take fully off of training to let the anti-inflammatories do their thang. Hope this will help!
12 PM

Cycling (VO2 Max test) 15:00 intensity: (8:00 @3) + (5:00 @4) + (2:00 @5)
ahr:134 max:187

VO2 testing in lab today.
As per usual, legs gave out before my lungs. HR didn't even get passed 190. Gotta get on a treadmill!!
Our data also got screwed up, so no real value to attach to this. What a bummer and a half.
4 PM

Strength 35:00 [3]
ahr:120 max:156

good session today!

Stretching warm up/down 5:00 [1]

5 PM

Stretching 5:00 [0]

Monday Feb 12 #

Water running 50:00 intensity: (4:00 @1) + (30:00 @2) + (16:00 @3)

WU
8x 2 lengths hard, rest 1 length (about 3 mins total)
CD

Core 30:00 [2]
ahr:105 max:134

Stretching 8:00 [0]

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