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Training Log Archive: AdventureGirl!

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running5 3:13:30 20.59(9:24) 33.14(5:50) 418
  Orienteering2 2:29:16 11.26(13:15) 18.13(8:14) 22633 /42c78%
  Strength2 1:25:00
  Cycling1 1:00:00 10.23(10.2/h) 16.46(16.5/h) 111
  Total6 8:07:46 42.08 67.73 75533 /42c78%
  [1-5]6 8:02:44

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MoTuWeThFrSaSu

Sunday Jul 21 #

10 AM

Running warm up/down 14:00 intensity: (2:11 @0) + (3:25 @1) + (5:30 @2) + (2:54 @3) 1.7 km (8:15 / km) +5m 8:07 / km
ahr:141 max:161 shoes: NVII Forest 1

Orienteering 1:47:40 intensity: (17 @1) + (2:59 @2) + (57:47 @3) + (42:13 @4) + (4:24 @5) 12.84 km (8:23 / km) +116m 8:01 / km
ahr:167 max:186 spiked:16/22c shoes: NVII Forest 1

O-Fest Long pursuit- M21E

Twisted the organizer’s arm to let me start at my real start time O:) (thank you!!!)
I started a minute and a bit after Eric and 20s before David. I saw a nice trail to 1 and took it only realizing that I should have crossed to the other trail earlier because where I crossed it was 2 contours more. Oh well. Nice going until 3. Then, leaving 3 I wanted to take the nice spur that led almost all the way to 4. But when I looked down the valley I only saw crappy green and no spur on the other side. I was with Eric and Robbie there and I made a rash decision to go right where Robbie was. Bad idea. T’was slow. At 4 Tomas caught me and we took the trail route all the way to 5. 5-10 was nice and fun. I anticipated well and felt confident except right in the circle at 10 where I couldn’t exactly see the saddle down the steep hill from above. Crashed right into a tree on a trail to 12. Classic.
12 was rough because I didn’t know that cut lines were not mapped and there were many and it was green. I bailed out to the trail and tried again but was very hesitant until I saw someone punching the control. Re-focused during the spectator loop.
Small bobble with Tomas on 14 and then things were good until 17. By now I was feeling really dehydrated but there was no water until 20. Rip.
The terrain from 18-20 was flat and essentially featureless so I made sure to double check my compass. Aimed off to 18 a little too much and was slow coming back. Then was off on my bearing to 19 and corrected but went too far down the slope. I saw David coming into 19 a different way than I was leaving and he didn’t see me, so I decided to get boogie-ing. We were together at 20 but I was DYING for water so I stopped and he didn’t. Dang it. The last few CPs were good but spent too much time in the brambles going to the go control.

Overall this was a decent race. Aside from some poor routechoices (gotta practice) and a couple bad bearings it was ok. I’m happy that I could keep pushing at an okay pace but I still feel like I’m missing a little extra level of fitness right now.

Running warm up/down 3:00 intensity: (2:20 @2) + (40 @3) 0.34 km (8:46 / km)
ahr:153 max:167 shoes: NVII Forest 1

Saturday Jul 20 #

1 PM

Running 10:30 intensity: (1:32 @0) + (2:52 @1) + (4:44 @2) + (1:22 @3) 1.28 km (8:12 / km)
ahr:140 max:160 shoes: NVII Forest 1

Orienteering 41:36 intensity: (9 @2) + (2:40 @3) + (18:42 @4) + (20:05 @5) 5.29 km (7:52 / km) +110m 7:07 / km
ahr:177 max:188 spiked:17/20c shoes: NVII Forest 1

O-Fest middle - M21E

Hot hot hot hot day out there (feeling like 43 with the humidity). Ew.
Had trouble figuring out the field near the start and lost some time going down to the river going to 1. Then I re-focused and felt really confident all the way to 10. I was visualizing and anticipating really well. Was with Tomas a lot and we kept taking slightly different micro routechoices out there.
Then came the leg across to the other chunk of forest on the road. That literally drained the life out of me. I wasn’t confident going into 11, and was hesitant starting off to 12. I debated the road route but ending up going straight.
This is where it gets funny. Going to 13 I was behind Tomas. We got to a control along the way and I punched it while thinking ‘that’s not the code for 13... better start going to 14!’ Then I got off my bearing to 14 and hit the real 13 and thought ‘oh that’s the code for 13!’ And I just didn’t punch it (????). Majorly heat stupid.
15 to 18 was fine, I just didn’t see the fence along the way to 16 and had to backtrack, even though I realized after that I could have crossed it at a low point since it was a forest race whoops. Dumb hesitation on 19 and then a slog on the road to the finish.
Apparently my brain and the heat don’t work out so well together...

Friday Jul 19 #

Note
(rest day)

Travel to Ottawa day! Ankle feels totally fine to walk, just a little stiff turning it inwards.

Thursday Jul 18 #

5 PM

Running warm up/down 24:00 intensity: (5:43 @1) + (7:22 @2) + (9:05 @3) + (1:50 @4) 3.82 km (6:17 / km) +15m 6:10 / km
ahr:151 max:163 shoes: Brooks Ghost 11

GN trails warm up with David. We didn’t last long with the FDFs and bailed back to the road ...

Rolled my ankle a little while trying to dodge the FDFs. I didn’t feel it at all during the rest of the workout but now after a few hours it’s stiff. Day off tomorrow so i don’t think it’s bad.

Running 24:00 intensity: (49 @3) + (14:00 @4) + (9:11 @5) 5.17 km (4:39 / km) +125m 4:09 / km
ahr:176 max:186 shoes: Brooks Ghost 11

2x out and back on nine mile lake road as a ‘hilly’ tempo. I’m not actually sure the climb on this though... felt good until the last uphill where the heat and humidity really got to me. This weekend will be ... fun... but looking forward to my first competition in M21E!

Running warm up/down 15:00 intensity: (6:40 @2) + (7:32 @3) + (48 @4) 2.29 km (6:34 / km) +10m 6:25 / km
ahr:165 max:171 shoes: Brooks Ghost 11

Bruh

Wednesday Jul 17 #

11 AM

Strength 45:00 intensity: (2:24 @1) + (41:31 @2) + (1:05 @3)
ahr:101 max:147

Running 30:00 intensity: (1:57 @1) + (12:25 @2) + (13:21 @3) + (2:17 @4) 5.2 km (5:46 / km) +150m 5:03 / km
ahr:152 max:167 shoes: NVII Forest 1

GS 5000

Tuesday Jul 16 #

10 AM

Running warm up/down 23:00 intensity: (1:19 @0) + (4:18 @1) + (6:56 @2) + (9:52 @3) + (35 @4) 3.47 km (6:37 / km) +34m 6:19 / km
ahr:151 max:163 shoes: Brooks Ghost 11

Running intervals 32:00 intensity: (27 @1) + (4:36 @2) + (10:22 @3) + (12:27 @4) + (4:08 @5) 6.74 km (4:45 / km) +41m 4:37 / km
ahr:161 max:191 shoes: Brooks Ghost 11

Breakdown intervals
8min (2), 2x 4min (1.5), 4x2min (1)

Felt surprisingly good out there. Hip was achy during the warmup but no issues when running harder.

Running warm up/down 18:00 intensity: (23 @1) + (2:19 @2) + (14:43 @3) + (35 @4) 3.13 km (5:45 / km) +37m 5:26 / km
ahr:165 max:173 shoes: Brooks Ghost 11

Monday Jul 15 #

3 PM

Strength 40:00 intensity: (3:17 @1) + (36:00 @2) + (43 @3)
ahr:101 max:138

Cycling (MTB) 1:00:00 intensity: (24:03 @1) + (31:57 @2) + (4:00 @3) 16.46 km (16.5 kph) +111m
ahr:126 max:153

CIL with Hammer!

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