Training Log Archive: AdventureGirl!In the 7 days ending Jun 11, 2019:
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Tuesday Jun 11, 2019 #
Running 20:00 3.73 km (5:22 / km) +27m 5:11 / km
ahr:154 max:175 shoes: Brooks Ghost 11
Running warm up/down 25:00 3.1 km (8:04 / km) +3m 8:02 / km
ahr:130 max:156 shoes: NB Vazee Summit
Orienteering race (Sprint ) 14:16 3.4 km (4:12 / km) +50m 3:54 / km
ahr:159 max:192 spiked:16/16c shoes: NB Vazee Summit
Wow. Walking into the warm up area in the Helsinki Senate Square arena was probably the coolest thing ever. The spectators filled every inch of the steps in front of the Cathedral, it was incredible.
I was feeling pretty tired going into this race, honestly. I just wanted to be able to hold on as long as I could and navigate cleanly. I had a pretty good starting position in the mass start, and was right up in the action for a good while. I took a poor routechoice to 5 going around the uncrossable wall instead of going over to the right near #2. That probably cost me some time + trying not to crash into everyone on my way in and out of the actual control. Then came a longer and easy leg so I started to read ahead to the arena passage. I saw that we had to run straight up the steps of the Cathedral in between all the spectators. SO COOL. Surprisingly I didn't feel like I was dying as much as I thought I would. It was just so much fun. The rest of the course wasn't terribly difficult except for the last few controls in some small building courtyards. Then a struggle to get the legs to turn over even faster in the finish chute to hand over to Jan Erik.
Overall, a decent race despite not having much speedwork under my belt over the last month and a half. I'm glad I was able to dig deep and get back into the sprint flow during the race. I'm also glad this isn't a sprint WOC year :P And a 15th place for the team is pretty awesome!
Running warm up/down 10:00 1.75 km (5:44 / km) +5m 5:39 / km
ahr:147 max:160 shoes: NB Vazee Summit
Monday Jun 10, 2019 #
Orienteering (Sprint ) 20:00 3.76 km (5:19 / km) +3m 5:18 / km
ahr:144 max:175 spiked:14/14c shoes: Brooks Ghost 11
Sunday Jun 9, 2019 #
Running warm up/down 21:00 2.52 km (8:20 / km) +21m 8:00 / km
ahr:125 max:154 shoes: Inov8 X-Talon 200
Orienteering race (Long) 1:15:23 10.58 km (7:08 / km) +335m 6:09 / km
ahr:163 max:182 spiked:13/17c shoes: Inov8 X-Talon 200
Goal for this race was to keep the navigation in control and use the other runners to push me physically, not so much navigationally. I started with a little pack of about 4 women and we got to 1 together and then caught up some others. I was with the pack until about 4-5 when they split off and I made a little bobble at 5 by going too far left. Quickly got back on track and then had another little bobble at 6 where I went to the boulder too far left. Then I was with some more runners around the hub control as we punched and then went our separate ways. Found another pack from 9-11 and then was alone again until 12. Poor exit direction from 11 but adjusted well. Got pretty tired crossing the stream/marsh/swamp of dead trees into 12 but was with another girl there and she kept me pushing hard through the arena passage.
When I got my map at the exchange I was like "seriously??" It was honestly a map of 1 hilltop with 3 controls that looked super easy. I kept up the pace but stupidly turned my brain off a little and made a bobble of 2/3 of the controls in the final loop. The last one was a little parallel error as I was one hilltop with a cliff too early than where the control was. Then one final kick into the finish.
I'm really happy with how I could push during this race. Besides the steep uphill from the start, I didn't feel like total and utter shite out there! And the navigation was pretty good today too, switching from navigating with others to alone well.
Running warm up/down 7:30 1.24 km (6:02 / km) +20m 5:34 / km
ahr:139 max:174 shoes: Inov8 X-Talon 200
Saturday Jun 8, 2019 #
Running warm up/down 19:00 2.56 km (7:25 / km) +17m 7:11 / km
ahr:146 max:169 shoes: Inov8 X-Talon 200
Orienteering race 45:18 5.42 km (8:21 / km) +205m 7:02 / km
ahr:173 max:192 spiked:15/17c shoes: Inov8 X-Talon 200
With not so much legit fitness atm, I wanted to run a solid, clean race today. No major mistakes and a lot of good control.
I was a little too much in my head at the start and felt very flustered going to 1. I saw that there was this path almost right to the control but the starting area had all of this tall grass so it was quite hard to actually see the path when I started so early on in the day. I felt like I was wasting time trying to find it and noticed the green wasn't actually so bad so I went off that way following what I thought was the right stream. Turns out it was just an eroded area that lead me too far left of the control. I relocated off the trail and then re-focused my brain. Lost a decent amount of time here so that's a big bummer.
After sorting my brain out, I picked the safe trail route to 2 and nailed it. From 3-about 9 I was with a Czech girl and an Italian girl. We all were taking some micro route choices together out there and then coming back to the controls at the same time. This helped me keep my pace up a bit and feel very focused. The Czech girl got away and I basically lead the Italian for the rest of the course. I was visualizing really well and feeling super in control of my race. I didn't have any issues for the rest of the course except trying to get through some green going to 11 which got me a bit off my line. Really worked hard right to the end on this one.
Overall I'm super happy with this race. I put in a solid performance (except #1) as I wanted and felt so on top of my navigation. Good stuff.
Running warm up/down 11:00 1.71 km (6:25 / km) +22m 6:01 / km
ahr:152 max:160 shoes: Brooks Ghost 11
Friday Jun 7, 2019 #
Orienteering 45:00 5.09 km (8:50 / km) +54m 8:24 / km
ahr:153 max:184 spiked:9/10c shoes: Inov8 X-Talon 200
Thursday Jun 6, 2019 #
Orienteering 30:00 3.55 km (8:27 / km) +35m 8:03 / km
ahr:153 max:172 spiked:5/7c shoes: Inov8 X-Talon 200
Core (Activation ) 5:00 [1]
Running warm up/down 17:00 2.78 km (6:07 / km) +35m 5:45 / km
ahr:143 max:171 shoes: Inov8 X-Talon 200
Orienteering intervals 1:08:00 **** 8.5 km (8:00 / km) +92m 7:35 / km
ahr:170 max:187 spiked:12/17c shoes: Inov8 X-Talon 200
Other than the sore ankle from almost rolling it 4 times, I’m feeling good. No major complaints from my hip, yay! Might have to try other insoles in my shoes though because they’re messing up the skin on my big toe and under that at the ball of the foot ... v ouchie.
Wednesday Jun 5, 2019 #
Orienteering 40:00 5.17 km (7:44 / km) +73m 7:13 / km
ahr:165 max:184 spiked:9/11c shoes: Inov8 X-Talon 200