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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Feb 22, 2018:

activity # timemileskm+m
  Orienteering9 4:01:05 22.39(10:46) 36.03(6:41) 338
  Running5 1:07:00 5.15(13:01) 8.28(8:05) 64
  Stretching5 40:00
  Core2 33:00
  Total14 6:21:05 27.54 44.32 402
  [1-5]11 4:50:47

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FrSaSuMoTuWeTh

Thursday Feb 22, 2018 #

Note

Nice walk to Jericho this morning, and then back to Granville Island (this time as a tourist) in the afternoon. Leg is feeling okay and the rest of my body has recovered.

And so commences the week of rest... I hope that I can keep it together...
C • Rest 3

Wednesday Feb 21, 2018 #

Core 15:00 [1]

Stretching 10:00 [0]

calves and Achilles are tight. leg is doing okay, but not great.
1 PM

Orienteering (Map walk) 50:00 intensity: (45:28 @0) + (3:34 @1) + (58 @3) 4.7 km (10:39 / km) +4m 10:36 / km
ahr:105 max:142 shoes: Brooks Ghost 10

Count 50%

3x sprint loops at Granville Island with Emma in the snow. Only walking, so I worked on map memory and looking up at the shapes of buildings instead of using a compass. Good stuff, and a neat area!

Tuesday Feb 20, 2018 #

Note
(rest day)

Nice walk around pacific spirit park complete with some extra gooey cinnamon buns to end the day :D

Stretching 10:00 [0]

Core 18:00 [1]

Monday Feb 19, 2018 #

Stretching 5:00 [0]

2 PM

Running warm up/down 6:40 intensity: (12 @0) + (2:48 @1) + (3:25 @2) + (15 @3) 1.11 km (6:01 / km) +5m 5:53 / km
ahr:148 max:159 shoes: Brooks Ghost 10

Orienteering (Sprint ) 25:30 intensity: (37 @0) + (15:28 @1) + (6:29 @2) + (2:45 @3) + (11 @4) 4.55 km (5:36 / km) +18m 5:30 / km
ahr:148 max:180 shoes: Brooks Ghost 10

2 short courses at UBC with Michael and Emma. Did an interval start on the first one, and chase on the second. Not flowing super well on the first one but improved for the second.
Hamstrings aren’t as sore as yesterday but calves are very tight. Achilles are tight too. Leg is sore. Pro tip- sprint camp may not be the best idea after little to no running for 2 months ...

Running warm up/down 4:00 intensity: (59 @1) + (1:54 @2) + (1:07 @3) 0.6 km (6:42 / km)
ahr:158 max:168 shoes: Brooks Ghost 10

Sunday Feb 18, 2018 #

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!
C • Congrats! 4
8 PM

Stretching 10:00 [0]


SFU Setup Elite Female - Splits

Saturday Feb 17, 2018 #

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, 2018 #

Event: Vancouver Sprint Camp 2018
 
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

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