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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jul 10, 2018:

activity # timemileskm+m
  Orienteering4 2:48:36 14.62(11:32) 23.52(7:10) 76
  Running7 1:47:00 9.72(11:01) 15.64(6:50) 39
  Map Study2 1:10:00
  Core2 48:00
  Total13 6:33:36 24.34 39.16 115
  [1-5]12 5:14:19

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WeThFrSaSuMoTu

Tuesday Jul 10, 2018 #

7 AM

Running 15:00 intensity: (28 @0) + (1:09 @1) + (3:37 @2) + (9:46 @3) 2.85 km (5:15 / km) +8m 5:11 / km
ahr:153 max:171 shoes: Saucony Guide ISO

3 PM

Running warm up/down 23:00 intensity: (5:00 @0) + (4:33 @1) + (5:23 @2) + (8:04 @3) 2.94 km (7:49 / km) +1m 7:48 / km
ahr:142 max:174 shoes: NB Vazee Summit

4 PM

Orienteering race (Sprint ) 16:53 [5] 3.7 km (4:34 / km)
shoes: NB Vazee Summit

JWOC Sprint - 6th place

(Straight line distance)

Wow. A week later and I’m still in shock.

My leg was killing me while warming up. A super sharp pain I’ve never had before. Soon enough the adrenaline kicked in though, and I had my plan and I knew what I had to do to execute it.
Debatable route on the long leg to #3, and I definitely didn’t pick the most optimal routes in the tricky, multi level stuff around 5-8, but I picked what I knew would work and I ran them hard. Simona caught me at #9 and I knew that it was gonna hurt after that. It did.
Mistake going to 17 where I was just planning ahead and missed the turn. Figured I could just run around and run extra hard instead of losing time to turn around. The second last control was so confusing with all kinds of tape and gardens but found it eventually, definitely not the right route.

I think that GIV’ER was an appropriate key word for this race, and I’m so incredibly stoked by this result. And thankful for everyone’s support and kinds words :)
C • You might mention how you did! 2
5 PM

Running warm up/down 5:00 [1] 0.9 km (5:33 / km)
shoes: NB Vazee Summit

Monday Jul 9, 2018 #

9 AM

Running warm up/down 25:00 intensity: (15 @0) + (6:57 @1) + (2:46 @2) + (15:02 @3) 2.97 km (8:26 / km) +12m 8:16 / km
ahr:152 max:170 shoes: Inov8 X-Talon 200

10 AM

Orienteering race 1:16:18 [5] 10.2 km (7:29 / km)
shoes: Inov8 X-Talon 200

JWOC long - 71st

(Straight line distance)

“If only I had” ... was the theme of today. I was a little off on #1 since I didn’t really pick a good attackpoint, but recovered quickly. Then it was smooth and fast sailing all the way until 11 which was a short leg and I just turned my brain off and didn’t check my compass. Relocated and refocused and got back on track until I made a nice big 90 degree turn about 2/3 of the way to 12. I found a fence and if I gone another 2m I would have seen some ruins and known exactly where I was. Instead I made about an 8-10min error, which cost me a crap ton of places and possibly a top 15 finish. My anger led me to make up some time in the last loop.

Shoulda, coulda, woulda. That big error sucked but I’m so happy with the my performance in the whole rest of the course.

Things I learned: check compass always.
Plan plan plan even if it’s such a short leg.
Don’t let your mind wander off when the Nav feels easy.
11 AM

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

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

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