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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jul 28:

activity # timemileskm+m
  Running4 5:07:00 31.53(9:44) 50.74(6:03) 833
  Orienteering3 2:04:53 11.21(11:08) 18.04(6:55) 36629 /32c90%
  Cycling1 1:17:00 16.31(12.7/h) 26.25(20.5/h) 170
  Strength1 45:00
  Core1 42:00
  Total8 9:55:53 59.05 95.03 136929 /32c90%
  [1-5]8 9:54:27

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MoTuWeThFrSaSu

Sunday Jul 28 #

Core 42:00 [2]
ahr:78 max:99

Easy maintenance core before flying tonight!

Saturday Jul 27 #

6 AM

Running hills 1:25:00 intensity: (30 @0) + (2:22 @1) + (7:28 @2) + (52:03 @3) + (21:14 @4) + (1:23 @5) 12.84 km (6:37 / km) +430m 5:40 / km
ahr:162 max:184 shoes: Brooks Ghost 11

Hilly run in the DV with Coach Trav. He made me run all the hills heading to K2. Slave driver that guy. Then a TT from sea level to the top of K2. Made the rookie mistake of going out too fast. Suffered. Ninja Mark almost caught me but made it in 5:49. Then 2 full K2s in about 7:48 each time. Wowee.
Then headed over to help the Cool Beans Kids Run before the Tally in the Valley trail run!

Friday Jul 26 #

7 AM

Running 2:02:00 intensity: (2:29 @1) + (41:36 @2) + (1:17:12 @3) + (43 @4) 21.1 km (5:47 / km) +354m 5:20 / km
ahr:154 max:170 shoes: Brooks Ghost 11

First 30mins felt like *poop emoji* but after that it was better. Hip loosened up part way in but at 100mins my big toes were feeling really stiff, right side especially, which is something I’ve had before during cross.
Stopped originally at 20.99km but ran the extra bit to get to 1/2 marathon distance. Bro how do the big shots run twice this in the same time ...??

Thursday Jul 25 #

8 AM

Cycling (Cross) 42:00 intensity: (17:42 @1) + (21:20 @2) + (2:58 @3) 13.74 km (19.6 kph) +148m
ahr:140 max:159

To the DV. I hate idiot drivers.

Orienteering 53:00 intensity: (1:59 @1) + (9:40 @2) + (40:12 @3) + (1:09 @4) 6.39 km (8:17 / km) +280m 6:48 / km
ahr:158 max:175 spiked:20/21c shoes: Inov8 X-Talon 200

4x “o-tervals”. Felt super duper fatigued. Barely made it up the second climb. Nav was okay though, granted it was slow going. This part of the valley was pretty open with good vis even for this time of the year. Some extra fallen logs here and there but generally very runnable. If only I wasn’t feeling so crap.

Cycling (Cross ) 35:00 intensity: (10:39 @1) + (16:45 @2) + (7:36 @3) 12.5 km (21.4 kph) +22m
ahr:132 max:161

1 PM

Orienteering 15:00 intensity: (7:07 @1) + (6:43 @2) + (1:10 @3) 3.12 km (4:48 / km) +2m 4:48 / km
ahr:129 max:153 shoes: Brooks Ghost 11

Taught my thesis supervisor how to do orienteering! She loved it!

Wednesday Jul 24 #

9 AM

Running warm up/down 30:00 intensity: (56 @0) + (4:21 @1) + (6:58 @2) + (17:15 @3) + (30 @4) 4.55 km (6:36 / km) +33m 6:22 / km
ahr:151 max:169 shoes: Brooks Ghost 11

Running intervals 40:00 intensity: (1:26 @1) + (2:03 @2) + (14:04 @3) + (16:45 @4) + (5:42 @5) 7.59 km (5:16 / km)
ahr:166 max:188 shoes: Brooks Ghost 11

5x1km with 2 min rest, at 10k pace
Rest 2 mins
5x1min with 1min rest

Body feeling strong but struggling with the humidity.

Running warm up/down 20:00 intensity: (31 @1) + (3:00 @2) + (15:33 @3) + (56 @4) 3.54 km (5:39 / km) +13m 5:33 / km
ahr:164 max:176 shoes: Brooks Ghost 11

Oof. Had to stop at home for water.

Tuesday Jul 23 #

Strength 45:00 [3]
ahr:97 max:159

I am very fatigued today. That heat did a number on me this weekend.

Monday Jul 22 #

9 AM

Running 10:00 intensity: (6:00 @1) + (3:25 @2) + (35 @3) 1.12 km (8:56 / km) +3m 8:49 / km
ahr:126 max:144 shoes: NVII Forest 1

Orienteering (Relay) 26:53 intensity: (1:30 @1) + (2:01 @2) + (8:52 @3) + (9:59 @4) + (4:31 @5) 3.98 km (6:45 / km) +51m 6:21 / km
ahr:163 max:181 spiked:9/11c shoes: NVII Forest 1

O-Fest Relay Leg 1

Weeeeee relays!
Started off strong just behind Adam where we took the left route to 1, getting there exactly with the guys who went straight. Robbie and Adam absolutely took off down the trail so I was about 20-30m behind them. Then Robbie was a bit left of 2 so I got there at the same time as Adam, Robbie and David. Robbie was a loner and had the other forking than Adam, David and I. The 3 of us took some slightly different micro routechoices back to the hub control. Then the leg from 5-6 was similar to 3-4 in the long so I was determined to find that darn spur I missed earlier. And I did! It was basically a trail and I’m so angry I didn’t see it the other day. The boys got a bit ahead of me going to 7, and by the time I got to 8 they were up the hill. Speeding down the hill to 8 a massive stick flew up and whacked right on my left kneecap (right beside where I bruised the kneecap a few weeks ago while biking). That really hurt and I slowed down a bit into 8. I punched 8 with Robbie but he put on the jets and I couldn’t see him at all. Knee felt better so I picked the pace back up to take a rough bearing to the main trail. I thought I had drifted right but I had actually drifted left so I made a parallel error with the trails going to 9. Figured it out fairly quickly and got to 9 with Tomas. Then came 10 which was the same dumb control as 12 in the long and I screwed it up yet again. Tried to keep right on Tomas’ heels but he edged me out by a little too much.

A great relay up until 8, really fun racing with the boys. Need to make sure to keep that edge and the focus right through until the end.

Orienteering (Flag pick up ) 30:00 intensity: (11:22 @1) + (14:46 @2) + (3:52 @3) 4.55 km (6:36 / km) +33m 6:22 / km
ahr:136 max:166 shoes: NVII Forest 1

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