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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Aug 8, 2019:

activity # timemileskm+m
  Orienteering6 5:32:00 21.14(15:42) 34.03(9:45) 73423 /29c79%
  Map Study2 1:15:00
  Core2 50:00
  Running2 30:00 2.77(10:50) 4.45(6:44) 46
  Total9 8:07:00 23.91 38.48 78023 /29c79%
  [1-5]8 6:51:49

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FrSaSuMoTuWeTh

Thursday Aug 8, 2019 #

Map Study 30:00 [0]

12 PM

Orienteering 45:00 intensity: (42:48 @1) + (47 @2) + (1:25 @3) 3.35 km (13:26 / km) +35m 12:46 / km
ahr:120 max:147 shoes: NVII Forest 1

Count 50%

So good news! Nothing is broken in my foot, and my Achilles is not affected at all. Just a bad sprain. Physio said I could walk today and try running tomorrow with a good tape job!

I went out for a walk on a map today and it felt okey! Sore on the uphills mostly but nothing terrible. A few jogging steps on the road felt fine but I didn’t want to do too much. This terrain was nice and I was able to visualize and anticipate controls easily (I mean, walking helped with that but i’m still counting it). Things went very smoothly until I realized I had to get back to the car and took a silly route.
C • :-) 8

Wednesday Aug 7, 2019 #

Core 30:00 [2]
(injured) (rest day)

Ankle is still purple and swollen. But I can walk with an almost normal gait (still only about 80% of weight) without feeling like my Achilles is gonna pop off. It’s definitely not an Achilles problem. Still using the crutches a bit but tomorrow morning I have a physio appointment so let’s hope it’s good news.

Map Study 45:00 [0]

Over the last few days.

Tuesday Aug 6, 2019 #

Core 20:00 [1]
(injured) (rest day)

Ankle is not doing great. I’ve got some crutches now so that I don’t walk on it too much. I’ll probably get it checked out tomorrow.

Monday Aug 5, 2019 #

10 AM

Running warm up/down 13:00 intensity: (8:02 @1) + (4:45 @2) + (13 @3) 1.67 km (7:48 / km) +9m 7:36 / km
ahr:128 max:148 shoes: NVII Forest 1

Orienteering 25:00 intensity: (3:28 @1) + (9:06 @2) + (11:55 @3) + (31 @4) 2.85 km (8:46 / km) +87m 7:36 / km
ahr:150 max:172 (injured) shoes: NVII Forest 1

Relay training. Messed up the second control and then all the boys were gone. Then picked a route to 4 that didn’t really have a strong AP and then just farted around near 4 and 5. Was not sure where I was on the hillside and I wanted to re-start with everyone at the next interval so I went there instead.
Then we all decided to go back to 4-5 and then continue the course. It was going quite well and I was just behind the guys when I stepped on the side of this cliff thing and the ground just gave away. I slipped off the side to the left getting my foot down but that meant that I went right over on my ankle. I think that’s what happened anyways, it was fast. It realllyyyyyy fricken hurt and thank goodness Åsne and Jan Erik were there to help my get some compressing on it and then help me get to the trail. Then Anton and Jan helped me back to the car.
I’ve iced it and been compressing it and it’s not super bad. Swelling is minimal and concentrated behind the ankle. Mostly hurts in the heel and Achilles (?)?almost which is weird. Glad that it happened now and not sooner to the races but this is less than ideal.
Ice ice baby.
C • Ouch! 6

Sunday Aug 4, 2019 #

10 AM

Orienteering 1:27:00 intensity: (11 @0) + (54:33 @1) + (20:23 @2) + (11:53 @3) 8.7 km (10:00 / km) +197m 8:59 / km
ahr:137 max:166 shoes: NVII Forest 1

‘Long’ training. Nice and slow for most of it, and at a relaxed pace on the open bits. 1-2 was a long leg with a lot of cliffs perpendicular to where I wanted to go, which was tricky to physically get over and to keep track of which one you were on. In a race I would probably pick a more roundabout trail leg just to be safe. Some of the later and shorter legs were quite good. Really need to just trust my compass and have a strong AP rather than slowing down to check so many things off as I go.
4 PM

Orienteering 37:00 intensity: (16:00 @1) + (14:36 @2) + (6:24 @3) 4.25 km (8:43 / km) +76m 8:00 / km
ahr:133 max:168 shoes: NVII Forest 1

Fun afternoon training at Våler Verde with Anton. Walking to start, then increased the pace over the course. Worked on compass and looking up and this went really well! Crossed this massive marsh and thought I was going under at one point but I didn’t !

Saturday Aug 3, 2019 #

10 AM

Running warm up/down 10:00 intensity: (1:29 @1) + (7:51 @2) + (40 @3) 1.54 km (6:30 / km) +32m 5:53 / km
ahr:143 max:156 shoes: NVII Forest 1

Orienteering 1:05:00 intensity: (4:00 @1) + (14:04 @2) + (38:21 @3) + (8:35 @4) 6.95 km (9:22 / km) +135m 8:32 / km
ahr:156 max:176 spiked:17/21c shoes: NVII Forest 1

A few intervals at ~threshold with the gang. First 2 with everyone, then cut off the 3rd one to meet up at the next start. 1 more with the crew and then last one solo. Could only really keep up with the boys for the first 1 or 2 controls but was with Åsne for the rest. Man this terrain is just draining!
Need to work on trusting my compass bearings and looking up for the big things.

Running warm up/down 7:00 intensity: (1:40 @1) + (5:00 @2) + (20 @3) 1.25 km (5:36 / km) +5m 5:30 / km
ahr:142 max:154 shoes: NVII Forest 1

Friday Aug 2, 2019 #

12 PM

Orienteering warm up/down 16:00 intensity: (3:05 @1) + (7:51 @2) + (5:04 @3) 2.03 km (7:52 / km) +35m 7:15 / km
ahr:144 max:164 shoes: NVII Forest 1

Warm up with Anton discussing routechoices and the terrain.

Orienteering 57:00 intensity: (2:14 @1) + (18:56 @2) + (34:43 @3) + (1:07 @4) 5.9 km (9:40 / km) +170m 8:27 / km
ahr:153 max:177 spiked:6/8c shoes: NVII Forest 1

A nice easy training today really going slow and understanding this terrain. Really focused on compass and looking up. Things went a lot better than yesterday and only 2 small errors. It was also difficult picking out yellow flags in the terrain and the sunlight.

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