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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jul 8, 2018:

activity # timemileskm+m
  Orienteering5 4:01:57 21.84(11:05) 35.14(6:53) 251
  Map Study2 1:10:00
  Core2 48:00
  Running3 39:00 3.72(10:30) 5.98(6:31) 17
  Total10 6:38:57 25.55 41.12 268
  [1-5]9 5:23:53

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MoTuWeThFrSaSu

Sunday Jul 8, 2018 #

Core 25:00 [1]

Core activation and foot strength.
C • Wowie! 18
3 PM

Running 10:00 intensity: (45 @1) + (9:15 @2) 1.98 km (5:03 / km) +5m 4:59 / km
ahr:142 max:150 shoes: NB Vazee Summit

Planned on going to the sprint model today but some crazy thunderstorms changed that plan. Easy shakeout in the rain.

Saturday Jul 7, 2018 #

10 AM

Orienteering 33:00 intensity: (14 @0) + (59 @1) + (4:49 @2) + (26:32 @3) + (25 @4) + (1 @5) 5.09 km (6:29 / km) +26m 6:19 / km
ahr:160 max:185 shoes: Inov8 X-Talon 200

Open terrain at Bodoglar, at 1:15.
A few short legs and some longer-ish legs at an easy pace. Off my compass on one leg but other than that this went very well and was a great confidence booster before Monday.
Leg is feeling better but still sore. Bearable.

Friday Jul 6, 2018 #

10 AM

Running warm up/down 20:00 intensity: (3:05 @0) + (3:21 @1) + (3:34 @2) + (10:00 @3) 2.62 km (7:38 / km) +7m 7:32 / km
ahr:147 max:175 shoes: Inov8 X-Talon 200

Orienteering 42:25 intensity: (10:54 @1) + (17:36 @2) + (13:55 @3) 4.53 km (9:22 / km) +50m 8:52 / km
ahr:147 max:178 shoes: Inov8 X-Talon 200

Did a mock start at Kaskantyu (middle terrain) with some of the Americans. Was really well focused off the start and was going great until I got into the circle at 2. Didn’t see a much safer route so I farted around there for a bit. A little off my compass on 3 but recovered well, then couldn’t find the flag even though I was 3m from it.
At this point I decided that I was going to slow it down and walk/jog.
4 was just a mess because the AP I chose wasn’t as obvious as I thought and I totally missed it even after bailing and trying again twice. Should have bailed out earlier. No solid plan on the next leg so I went in too early but finally made sense of everything after way too long.
After that it was clean, just slow. Aaaaand I kept navigating to the real controls not the hand drawn ones on the map.

Not really ending the middle terrain training on a high note so I will take some more time to analyze and adjust.

Running warm up/down 4:00 intensity: (15 @0) + (26 @1) + (3:19 @2) 0.58 km (6:53 / km) +5m 6:36 / km
ahr:142 max:148 shoes: Inov8 X-Talon 200

4 PM

Map Study 30:00 [0]

Analysis of the training from this morning.
- Pick safe routes, even if the approach is from behind.
- Don't even think about leaving the control until I have an attack point and a plan.
- Look up and around in the maze for the passages, and make sure to stay on compass.

Also some zooming around on street view in the sprint area.
5 PM

Note

My leg started to hurt about halfway through the course today. Uncomfortable but not unbearable, definitely better than on Tuesday. Some heat and massage after made it a little less grumpy. I know deep down this pain shouldn't be making the injury worse, but it's still hard to wrap my head around. I considered taking tomorrow off too, but I think that I need to get in the terrain once more (even just to walk) to boost my confidence after today. Lets hope that it is feeling okay for the races, and that I can be mentally strong in that sense.

Thursday Jul 5, 2018 #

Note
(rest day)

Anotha one for good measure.

Wednesday Jul 4, 2018 #

Map Study 40:00 [0]

Various map study today and from the last few days.

Core 23:00 [1]
ahr:86 max:97 (rest day)

Core and foot strength

Tuesday Jul 3, 2018 #

10 AM

Orienteering (Map walk ) 23:00 intensity: (22:00 @1) + (1:00 @2) 1.59 km (14:28 / km) +15m 13:49 / km
ahr:109 max:151 shoes: Inov8 X-Talon 200

Easy going on the Kaskantyu map with some peeps.

Orienteering 29:36 intensity: (56 @0) + (4:49 @1) + (8:47 @2) + (15:04 @3) 4.07 km (7:16 / km) +26m 7:03 / km
ahr:149 max:173 shoes: Inov8 X-Talon 200

Short course through the green maze at Kaskantyu. Hesitation at 5 where I was too early and then at 7 where I was too high up the hill in the green.

Leg is suddenly quite sore so I’ll be doctoring that and hopefully it’s back to normal quickly. Relay training this afternoon and may or may not do sprintervals tomorrow, depending on the leg.
4 PM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov8 X-Talon 200

5 PM

Orienteering 22:32 intensity: (9 @0) + (56 @1) + (1:13 @2) + (15:11 @3) + (4:52 @4) + (11 @5) 4.93 km (4:34 / km) +26m 4:27 / km
ahr:170 max:193 shoes: Inov8 X-Talon 200

4x mass start relay simulation intervals with the gang. Only one small mistake and then another hesitation. Terrain is fast, open and did I mention fast?
Leg is sore. It was okay during the intervals but tightened up during the rest. Might take tomorrow off...

Monday Jul 2, 2018 #

11 AM

Orienteering 38:24 intensity: (3:14 @1) + (9:18 @2) + (25:52 @3) 6.45 km (5:57 / km) +60m 5:42 / km
ahr:157 max:177 shoes: Inov8 X-Talon 200

Agasegyhaza Zsombos long terrain with Anton.

Orienteering 53:00 intensity: (25 @0) + (1:39 @1) + (12:19 @2) + (35:28 @3) + (3:09 @4) 8.48 km (6:15 / km) +48m 6:05 / km
ahr:163 max:188 shoes: Inov8 X-Talon 200

Pirto long terrain.

Small hesitation at 7 because there seemed to be more contour detail than was mapped. Then made a parallel error going to 8, where I was one white forest section too early.
Feeling much more confident in this kind of terrain so that’s hype.

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