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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jun 6, 2018:

activity # timemileskm+m
  Orienteering5 4:20:53 17.95(14:32) 28.88(9:02) 532
  Running7 3:13:20 19.47(9:56) 31.33(6:10) 246
  Strength2 1:10:00
  Water running1 55:00
  Cycling1 35:00 7.77(13.3/h) 12.5(21.4/h)
  Core1 20:00
  Total13 10:34:13 45.18 72.71 779
  [1-5]13 10:32:37

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ThFrSaSuMoTuWe

Wednesday Jun 6, 2018 #

11 AM

Running 45:00 intensity: (7:08 @1) + (13:09 @2) + (24:43 @3) 8.6 km (5:14 / km) +67m 5:02 / km
ahr:153 max:177 shoes: Saucony Guide ISO

Run along Grindstone Creek from Hidden Valley again. Feeling v good!

Happy #globalrunningday!
C • goose 2
6 PM

Cycling 35:00 [1] 12.5 km (21.4 kph)
shoes: Kona Jake CX Bike

To dundas driving park and back
7 PM

Core 20:00 [2]

+3 chin ups!

Tuesday Jun 5, 2018 #

11 AM

Running warm up/down 27:00 intensity: (12 @0) + (7:51 @1) + (5:55 @2) + (13:02 @3) 4.0 km (6:45 / km) +69m 6:12 / km
ahr:147 max:172 shoes: Saucony Guide ISO

Running intervals 34:00 intensity: (3:42 @1) + (10:02 @2) + (17:43 @3) + (2:33 @4) 6.65 km (5:07 / km) +36m 4:59 / km
ahr:157 max:188 shoes: Saucony Guide ISO

10min tempo
Rest 5mins walk/jog
10x 1min on, 1min off.

Rolling hills, some single track, and some bridges. Felt strong. Leg only a little sore, but didn’t feel it during the intervals.

Running warm up/down 10:00 intensity: (4 @1) + (36 @2) + (9:20 @3) 1.71 km (5:51 / km) +13m 5:38 / km
ahr:163 max:175 shoes: Saucony Guide ISO

I feel like I don’t take enough time between finishing my workout and cool down to keep my HR down...oh well, coaching duties call.

Monday Jun 4, 2018 #

12 PM

Water running 55:00 [1]

Today’s pool run brought to you by the ‘Awkward Middle School Dance Slow Songs Playlist’.
C • Yikes 2
3 PM

Strength 35:00 [3]
ahr:105 max:147

More heat training. This time with a fleece and a long sleeve. Come at me Hungary heat!

Sunday Jun 3, 2018 #

Note

Last call for registration for my urban AR fundraiser TOMORROW! See you at 7 for the race, or 6:20 for a mini ‘how to’! Gonna be a blast!
Please register here: https://docs.google.com/spreadsheets/d/1f00RZZVAwr...
C • trav, rox, and i 2
10 AM

Running warm up/down 20:00 intensity: (10:25 @1) + (9:15 @2) + (20 @3) 1.55 km (12:55 / km) +28m 11:51 / km
ahr:141 max:163 shoes: NB Vazee Summit

Orienteering 1:03:46 intensity: (12 @0) + (1:45 @1) + (6:23 @2) + (55:12 @3) + (14 @4) 7.49 km (8:31 / km) +177m 7:37 / km
ahr:164 max:179 shoes: Inov8 Oroc 280 (2)

Long Advanced Race at Mt Foley

This was really fun! Goal was to focus, take good bearings and look up. This was done pretty well throughout!
Was slow off the start with some rocky side-hilling and not wanting to bust an ankle. Made a mistake on 3 but quickly fixed it. Then got into the less rocky bit and was able to push a little harder in there. Then slow again in the rocky stuff where I though that I was off my bearing to 12 (twice) but I was actually bang on both times. Hammer caught me here and we battled it out to the finish. Could barely keep up!
C • Congratulations! :) 3
1 PM

Orienteering 22:45 intensity: (1:01 @1) + (7:24 @2) + (14:20 @3) 2.38 km (9:35 / km) +99m 7:56 / km
ahr:156 max:173 shoes: Inov8 Oroc 280 (2)

Relay leg 1,
Yikes.

Orienteering 23:22 intensity: (4 @0) + (20 @1) + (2:28 @2) + (20:30 @3) 2.59 km (9:02 / km) +78m 7:52 / km
ahr:162 max:174 shoes: Inov8 Oroc 280 (2)

Relay leg 2,
Yikes x 2.

Long Advanced - Splits

Saturday Jun 2, 2018 #

9 AM

Running warm up/down 15:00 intensity: (38 @0) + (5:09 @1) + (8:54 @2) + (19 @3) 1.9 km (7:54 / km) +28m 7:22 / km
ahr:139 max:154 shoes: NB Vazee Summit

Orienteering 1:11:00 intensity: (47:22 @1) + (16:43 @2) + (6:55 @3) 5.61 km (12:40 / km) +138m 11:17 / km
ahr:134 max:169 shoes: NB Vazee Summit

Corridor training. This went very poorly. Couldn't focus well and my nav was just "off" but I can't really figure out the thing that was off...
The thinner part of the corridor was a bit better but I just wasn't feeling it.
Trying to think of the things I did well but they aren't coming to me yet lol.
1 PM

Running warm up/down 13:00 intensity: (3:04 @1) + (1:08 @2) + (8:48 @3) 1.91 km (6:49 / km)
ahr:147 max:168 shoes: Saucony Guide ISO

Orienteering 28:00 intensity: (9 @0) + (4:18 @1) + (5:08 @2) + (14:53 @3) + (3:32 @4) 4.82 km (5:48 / km) +3m 5:47 / km
ahr:161 max:185 shoes: Saucony Guide ISO

Sprinterval redemption after this morning.
Goal was to read ahead, check control descriptions and push. All of that was done except the control description part. That plus the fact that it was kind of hard to see the yellow pin flags made for some hesitation in the circle.
A little bobble in the park loop and a few missed passageways.

Can't forget about the routechoice around the Perth Pride Parade!!

Running warm up/down 10:00 intensity: (10 @1) + (1:03 @2) + (8:47 @3) 1.76 km (5:41 / km)
ahr:162 max:172 shoes: Saucony Guide ISO

Friday Jun 1, 2018 #

Event: Orienteering Ottawa Spring Training Weekend
 
6 PM

Running warm up/down 5:20 intensity: (21 @0) + (4:33 @1) + (18 @2) + (8 @3) 0.77 km (6:56 / km)
ahr:125 max:142 shoes: NB Vazee Summit

Orienteering 52:00 intensity: (1:20 @1) + (8:22 @2) + (42:09 @3) + (9 @4) 6.0 km (8:40 / km) +39m 8:24 / km
ahr:159 max:179 shoes: NB Vazee Summit

Control Pick at Mt Foley. 36 controls, nice and short legs. Focus was on my compass bearing and maintaining flow. Both were off a few times but generally executed very well.

Running warm up/down 3:00 intensity: (45 @2) + (1:49 @3) + (26 @4) 0.4 km (7:33 / km) +5m 7:07 / km
ahr:169 max:195 shoes: NB Vazee Summit

Thursday May 31, 2018 #

Note

I don’t think that I’ve recovered from the weekend and travelling. Feeling so fatigued and sluggish all day today. My neck is also super cramped so that doesn’t help. Today might end up being a rest day instead of a day for training in the heat. :/

Strength (/core) 35:00 [3]
ahr:114 max:165

Core and strength on the deck in the heat to prepare for Hungary. Feeling wiped.
3 PM

Running 11:00 intensity: (19 @1) + (28 @2) + (10:12 @3) + (1 @4) 2.09 km (5:16 / km)
ahr:164 max:179 shoes: Brooks Ghost 10

Strides in the Park to get ready for the weekend.

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