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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Feb 24:

activity # timemileskm+m
  Orienteering9 9:12:50 40.33(13:43) 64.9(8:31) 1768134 /194c69%
  Running6 1:23:40 8.24(10:09) 13.27(6:18) 151
  Core1 20:00
  Total11 10:56:30 48.57 78.16 1919134 /194c69%
  [1-5]11 10:52:00

» now

Sunday Feb 24 #

8 AM

Running 40:00 intensity: (9:33 @1) + (4:55 @2) + (25:20 @3) + (12 @4) 6.38 km (6:16 / km) +61m 5:59 / km
ahr:152 max:182 shoes: Saucony Peregrine 6 ICE+ (2)

Slushy, icy, sunny, rainy, hail-covered trail run with Hammer!
9 AM

Core 20:00 [1]
ahr:88 max:115

This made my knee hurt a bit

Saturday Feb 23 #

(rest day)

Travel day started right with Tim Horton’s for breakfast in Madrid?!

Friday Feb 22 #

9 AM

Running warm up/down 12:00 intensity: (2:34 @1) + (9:18 @2) + (6 @3) + (2 @4) 1.83 km (6:34 / km)
ahr:140 max:173 shoes: Inov8 X-Talon 200

Orienteering 55:00 intensity: (1 @1) + (9:27 @2) + (39:23 @3) + (6:09 @4) 5.99 km (9:11 / km) +174m 8:02 / km
ahr:157 max:176 spiked:19/25c shoes: Inov8 X-Talon 200

Middle training at Almoroz Norte.
Some big blow ups but also some really good ones. Second half was shitty running though. More later

Thursday Feb 21 #

10 AM

Orienteering 1:18:00 intensity: (12:45 @1) + (26:01 @2) + (33:30 @3) + (5:41 @4) + (3 @5) 9.34 km (8:21 / km) +241m 7:24 / km
ahr:151 max:187 spiked:20/25c shoes: Inov8 X-Talon 200

AM training at Peguerinos.
This was an amazing area, at about 1450m and right in the mountains it had AMAZING views!! It was also a bit more forested amongst the giant rocks, and super open.

Quick jog to the start, and then did controls 1-7 shadowing Anton, discussing routes and all that.

8-12 were all good, but I found 13 by accident after I'd given up on it and had started my way to 14. There were so many boulders and I was just a bit off my bearing coming down the slope that I missed it by like 3 rocks. 14-16 were also good, but at 17 I got halfway there (longer leg) and made a sweet parallel error. 18-20 were clean, but then was too low and too far to 21. Got pushed back to #10 (which was close) on the way to 22 but then quickly recovered, and the rest of the course was good.

Still the issue of matching up the correct rock/cliff with what's actually mapped, and what's not there, especially on the open hillsides. There's just sO mUcH rOcK!!1!!

1 PM

Running warm up/down 3:00 intensity: (2:59 @1) + (1 @2) 0.44 km (6:45 / km)
ahr:133 max:140 shoes: Inov8 X-Talon 200

Orienteering 1:07:00 intensity: (12:55 @1) + (36:35 @2) + (17:16 @3) + (14 @4) 8.88 km (7:33 / km) +172m 6:53 / km
ahr:146 max:171 spiked:11/14c shoes: Inov8 X-Talon 200

PM training at Peguerinos, on the other side of the road.

This was more of a long distance course with longer legs, mixed into some shorter more technical rocky stuff. Goal was to push it a little faster on this one.

Big blow up on 2 (the long leg), but only in the last 10% of the leg. I picked a good and safe route, and executed it really well until the last chunk. Couldn't really understand the features, and I was a bit off on my compass. Relocated like 3 times but I never really felt confident until the last one. After 2, it was good going. I felt that I could open up on some of the open parts, I was able to check things off on the way while keeping it simple, and I was able to pick out the features where the control would be.
Met Anton at 7, and we did a few more legs together. All of these went really well!

I'm thinking that I might have to treat each leg in reverse, and work backwards from the feature in the circle, and then develop the leg, just to make sure that I can get a clear picture of what I'm looking for...? Maybe?

Wednesday Feb 20 #

10 AM

Running warm up/down 4:10 intensity: (11 @0) + (14 @1) + (26 @2) + (3:19 @3) 0.73 km (5:43 / km) +22m 4:58 / km
ahr:156 max:165 shoes: Inov8 X-Talon 200

SO much jumping off of rocks is taking its toll on my lower back.

Orienteering 1:10:00 intensity: (22:53 @1) + (34:12 @2) + (12:03 @3) + (35 @4) + (17 @5) 7.65 km (9:09 / km) +239m 7:55 / km
ahr:142 max:184 spiked:17/23c shoes: Inov8 X-Talon 200

AM training at Navalmoral Oeste

Despite a little circling around rocks/bushes in the circle, 1-7 went really well! Then I didn't venture low enough on the hillside going to 8 and wasn't confident to go lower when I knew that I had to. Relocated from the top of the hill and then went down. Nailed 9 and 10, and then thought that I nailed 11 but was actually at 22 which was very close and had similar features. Once I got to 11, 12 and 13 were also good but after wandering around trying to find 14 for a while I gave up and cut to 17 (once I figured out where the heck I was). 17-19 were great, and then a little blip at 20. 24 was one of the first times this week that I was like "that is EXACTLY where my control is going to be", and it was! Rest of the course was pretty good, just trudging along.
5 PM

Orienteering 1:10:00 intensity: (18:23 @1) + (31:34 @2) + (19:03 @3) + (1:00 @4) 7.89 km (8:52 / km) +293m 7:29 / km
ahr:144 max:175 spiked:21/30c shoes: Inov8 X-Talon 200

PM training at San Martin Sur.

First lap Anton and I went together and discussed some routechoices, etc. Then we went off to do the rest of the course (backwards)

20 was weird because it was a symbol that I'd never seen and I didn't really know what I was looking for. Then, 19-11 were all fairly good, with only a small bobble on 14 and some creeping around rocks because I ignored reading my control descriptions. Then 10 was a crap show but i'm 98% sure I was right at it. Same with 9, just couldn't see the flag.
Totally overshot 8, twice. Off on my bearing to 7 but recovered very quickly.
Overall, this training was good because I was able to match things up a bit more in the terrain, but I still struggled with identifying the correct feature right in the control circle again.

Booty is soooreeee from all the jumping and climbing!

Tuesday Feb 19 #

10 AM

Running warm up/down 11:00 intensity: (3:54 @0) + (1:04 @1) + (5:00 @2) + (1:02 @3) 1.26 km (8:45 / km) +29m 7:50 / km
ahr:133 max:156 shoes: Inov8 X-Talon 200

Orienteering 1:01:30 intensity: (19:30 @1) + (26:53 @2) + (14:39 @3) + (28 @4) 6.41 km (9:35 / km) +160m 8:32 / km
ahr:144 max:171 spiked:12/20c shoes: Inov8 X-Talon 200

AM training with the crew at Burgohondo.

This was supposed to be "race pace" but when I got halfway to 1, that changed real fast. I am not in speedy shape rn lol.

Made a massive parallel error to 2, and ended up at 3 without even realizing it. Then tried to go to 3, thinking I was at 2 but nothing made sense so I went back to 3 and figured it out...but just abandoned the idea of going back to 2.
9 was also a hot mess, but I've started to see a pattern here... I get 95% of the way and then either I don't know what I'm looking for, or I just don't have the confidence to match up what i'm picturing in my head to the terrain and go to it. It's very hard to distinguish cliffs and rocks and big rocks and even bigger rocks when all the rocks just look flippen massive to me.
Anyways, there were a few good controls in there but generally it was the same kinds of mistakes over and over again, even when I really stopped to try and plan a route/visualize. Just gotta work on that.

Running warm up/down 3:30 intensity: (25 @0) + (2:02 @1) + (38 @2) + (24 @3) + (1 @4) 0.58 km (6:02 / km)
ahr:133 max:168 shoes: Inov8 X-Talon 200

2 PM

Orienteering warm up/down 5:30 intensity: (40 @1) + (3:47 @2) + (1:03 @3) 0.66 km (8:23 / km) +55m 5:54 / km
ahr:145 max:161 shoes: Inov8 X-Talon 200

Orienteering 50:00 intensity: (3:41 @2) + (28:34 @3) + (17:20 @4) + (25 @5) 5.47 km (9:09 / km) +119m 8:15 / km
ahr:161 max:187 spiked:21/27c shoes: Inov8 X-Talon 200

Intervals with the guys at another map near Burgohondo.

Started in the slower group with Thomas, Christian and Adrian, waiting to be caught by Anton, Greg, Martin and David. It was great to have some mass-start situations since I haven't done that kind of training in forever.

Intervals 1-4 were to be at a decent pace where we could be technically strong.
First interval was good except for #1 where I was too far to the left. I think I got pushed by the cliff trying to get down without dying, and just didn't realize that I'd gone much farther over.
Second interval was pretty much the same, being too far left on the the first one (#6). Definitely off on my compass.
Third interval I told myself to take a solid bearing off the start, and I nailed every one of these except for #16 where I was literally 5m away from it and then second guessed myself.
4th interval was pretty good but slow with some green stuff and big-ass rocks on hillsides. Followed blindly behind Christian at 20 and ran one rock too far downslope, so had to trudge back up.
The fifth interval was supposed to be at race pace, which it was despite much time lost in the control circles at 22 and 23. Last 4 were good!

Overall, still the same issues of getting into the circle and just being like "ok now what", and perhaps getting pushed off my bearing easily by the long parallel cliffs. But on the 3rd interval where all went well I definitely felt myself visualizing more which seemed to really be the key, so gotta do more of that.

Monday Feb 18 #

9 AM

Orienteering 43:50 intensity: (2:45 @1) + (7:40 @2) + (31:15 @3) + (2:10 @4) 6.46 km (6:47 / km) +138m 6:08 / km
ahr:155 max:176 spiked:13/16c shoes: Inov8 X-Talon 200

First training of the training camp at Hoyo de Pinares with the gang.
(Splits 1, 3 and 4 are warmup/cool down.)

Took this at a comfortable pace to really work on my navigation in this terrain which was quiet different from yesterday's Long. Lost some time at 3 because I wasn't super confident and then again at 5 where I literally ran right by the control. At 10 I was right at the control but had to circle around the boulders to try and find the right side. I was able to look up and match the features well with a quick compass check, which really helped.

Take-aways: I need to visualize and anticipate where the control is going to be, and use the control descriptions more (this would have helped if they'd been in my holder not just on the map)
7 PM

Running warm up/down 10:00 intensity: (47 @1) + (6:13 @2) + (3:00 @3) 2.05 km (4:53 / km) +39m 4:27 / km
ahr:147 max:157 shoes: Inov8 X-Talon 200

Orienteering 52:00 intensity: (3:00 @1) + (11:00 @2) + (33:40 @3) + (4:20 @4) 6.15 km (8:27 / km) +178m 7:23 / km
ahr:153 max:172 14c shoes: Inov8 X-Talon 200

Night - O.
After a little hesitation and trying to remember how to function in the dark to 1, the rest was alright but far from great. Lots of hesitations out there. From 10-11 I got a thorn stuck in my sock so I stopped to get it out but just totally lost my concentration after that. Tried to get back in but my brain was mush. More review later.

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