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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running5 3:17:21 23.73(8:19) 38.19(5:10) 360
  Orienteering3 2:47:48 12.66(13:15) 20.38(8:14) 10757 /67c85%
  Cross training2 1:45:00
  Strength3 1:45:00
  Total8 9:35:09 36.39 58.57 46757 /67c85%
  [1-5]8 9:30:12

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Sunday Apr 7 #

Note
(rest day)

Ankle probably needs some rest today.
Practiced control descriptions by setting ribbons for the last training at McMaster.

Saturday Apr 6 #

10 AM

Running warm up/down 7:30 intensity: (12 @0) + (13 @1) + (5:22 @2) + (1:43 @3) 1.28 km (5:51 / km) +4m 5:46 / km
ahr:147 max:170 shoes: Inov8 X-Talon 200

Orienteering 44:00 intensity: (20 @1) + (4:22 @2) + (30:12 @3) + (9:06 @4) 4.78 km (9:12 / km) +36m 8:52 / km
ahr:160 max:178 spiked:11/15c shoes: Inov8 X-Talon 200

Mock middle race at Hilton Falls. Good to get comfortable with the whole start procedure thing again.
Course started out pretty well. Going to 3 I stepped on a rock too close to the edge and my foot slipped off, smashing my inner ankle bone against the side of it. Had to just stop for a bit there and try and move my ankle around before going off. It didn't really hurt running but just killed every time something hit my ankle - which was almost all of the time... it's gotten pretty overgrown up at HF so it was slow running most of the time.
Anyways, too high on the hillside going to 6 but recovered. I got pushed by the green going to 7 and was high again. Stopped early on 12 because I didn't read my control descriptions (used all that up yesterday apparently). Another bobble on 15, literally just ran past it.
Overall good nav and I felt like I was simplifying well. It did feel a little choppy but it's hard to know if it was just because I couldn't really open up because of the scrappy woods or what. Need to work on anticipation

Orienteering 41:30 intensity: (6:22 @1) + (26:26 @2) + (8:23 @3) + (19 @4) 4.48 km (9:16 / km) +28m 8:59 / km
ahr:146 max:181 spiked:2/3c shoes: Inov8 X-Talon 200

Long route choice at HF. Solid start but then I messed my bearing to a trail and just wasn't focused. Had to zone back in and keep going. I got off on my bearing again before getting 1 but got there eventually. 2 was pretty good but I got 95% of the way to the CP and stopped at the literal lake of a marsh and was like noootttt today. 3 was really good. In contact all the time, reading ahead and anticipating the next steps.
Still really slow going in the woods and I had to be a little more cautious with my ankle. It was pretty bruised and swollen already...
2 PM

Running warm up/down 6:00 intensity: (31 @0) + (1:59 @1) + (2:32 @2) + (55 @3) + (3 @4) 0.91 km (6:34 / km) +19m 5:57 / km
ahr:141 max:167 shoes: Inov8 X-Talon 200

Orienteering 45:30 intensity: (9:06 @1) + (26:24 @2) + (10:00 @3) 4.42 km (10:17 / km) +20m 10:04 / km
ahr:145 max:165 spiked:9/11c shoes: Inov8 X-Talon 200

Compass training at Yaremko Ridley. Decided to take this one pretty slowly, focus on a good bearing at each CP, and to not destroy my ankle even more.

A little off on 1 because I realized I was drifting right but then ended up overcompensating to the left. 2-6 were all good, but spent too much time trying to cross a very wet marsh to 7. Was a little off on 8, and halfway to 9 but managed to adjust. Farted around at 10 because I was for sure in the right spot but just couldn't see the ribbon.

Overall I think that I tend to drift to the right a lot. Either that or I think i'm drifting and then I fix it but then end up going too far the other way. I need to make sure that I run around things left and right to reduce this, especially when the visibility is low and the forest is green.

Running warm up/down 6:50 intensity: (21 @0) + (3:33 @1) + (2:37 @2) + (19 @3) 1.19 km (5:44 / km) +6m 5:36 / km
ahr:139 max:156 shoes: Inov8 X-Talon 200

Orienteering 17:00 intensity: (2:03 @0) + (1:34 @1) + (4:17 @2) + (5:04 @3) + (4:02 @4) 2.35 km (7:14 / km) +9m 7:06 / km
ahr:142 max:169 spiked:14/16c shoes: Inov8 X-Talon 200

O-tervals with Graeme and Christian.
Good flow and reading ahead. Nice to start with people and get used to people being near me at least some of the time. Totally forgot how to count and started going to #14 after 12. Oops.

Ankle has definitely had enough after this, it's really quite swollen and bruised. Nice.

Thanks to Meghan for organizing a great day!

Friday Apr 5 #

1 PM

Strength 50:00 [3]
ahr:113 max:156

6 PM

Running warm up/down 13:00 intensity: (47 @0) + (2:50 @1) + (9:18 @2) + (5 @3) 2.31 km (5:38 / km) +6m 5:33 / km
ahr:140 max:158 shoes: Brooks Ghost 10

Orienteering (Sprint ) 19:48 intensity: (18 @0) + (16 @1) + (3:10 @2) + (10:04 @3) + (6:00 @4) 4.35 km (4:33 / km) +15m 4:29 / km
ahr:150 max:183 spiked:21/22c shoes: Brooks Ghost 10

First training of the weekend! Mock sprint race at Mohawk College. Pushed hard, was flowing well for the most of it. Successfully read my control descriptions throughout which was my goal!

Running warm up/down 12:57 intensity: (3 @0) + (16 @1) + (5:50 @2) + (6:27 @3) + (21 @4) 2.29 km (5:39 / km) +14m 5:29 / km
ahr:157 max:176 shoes: Brooks Ghost 10

Knee a little achy but lower leg feeling good. So weird because it was so sore last night...

Thursday Apr 4 #

Cross training 1:00:00 [2]
ahr:143 max:158

Strength 5:00 [3]

Strength testing today. I did 5 full chin ups!

Wednesday Apr 3 #

12 PM

Running warm up/down 33:00 intensity: (15 @0) + (12 @1) + (13:24 @2) + (17:32 @3) + (1:37 @4) 6.2 km (5:19 / km) +75m 5:01 / km
ahr:162 max:170 shoes: Brooks Ghost 10

Running hills 13:00 intensity: (14 @1) + (4 @2) + (11 @3) + (12:18 @4) + (13 @5) 2.24 km (5:49 / km) +80m 4:56 / km
ahr:174 max:180 shoes: Brooks Ghost 10

8x hills. Felt like I was in a wind tunnel for the last 3!!

Running warm up/down 28:00 intensity: (9 @1) + (3:01 @2) + (24:06 @3) + (44 @4) 5.83 km (4:48 / km) +17m 4:44 / km
ahr:161 max:179 shoes: Brooks Ghost 10

Knee and lower leg a little sore by the end.

Tuesday Apr 2 #

Cross training 45:00 [3]
ahr:135 max:158

Easy ARC trainer

Strength 50:00 [2]
ahr:112 max:134

My wrists hurt

Monday Apr 1 #

4 PM

Running warm up/down 20:00 intensity: (23 @0) + (30 @1) + (6:02 @2) + (10:37 @3) + (2:28 @4) 4.2 km (4:46 / km) +25m 4:38 / km
ahr:156 max:175 shoes: Brooks Ghost 10

Running tempo 28:04 intensity: (1:04 @1) + (59 @2) + (9:00 @3) + (17:01 @4) 5.92 km (4:44 / km) +70m 4:28 / km
ahr:165 max:176 shoes: Brooks Ghost 10

15min tempo on rail trail.
3min rest
10min tempo on spring creek trail where it was hecka muddy so slower going. But damn, the start of that trail from the trail centre is pretty dang sweet.

Felt like I was working pretty hard on this and not moving that fast. Knee felt fine during the whole workout, but quad v tight.

Running warm up/down 29:00 intensity: (4 @0) + (25 @1) + (6:07 @2) + (19:51 @3) + (2:33 @4) 5.81 km (4:59 / km) +43m 4:49 / km
ahr:161 max:171 shoes: Brooks Ghost 10

Quad tight so I stopped to stretch it and then knee was a little funky feeling after that. Not painful but maybe a little unstable. Getting acupuncture on Wednesday.

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