Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Feb 22, 2020:

activity # timemileskm+m
  Orienteering14 8:11:23 49.85(9:51) 80.22(6:08) 1302215 /243c88%
  Running10 3:59:35 25.98(9:13) 41.81(5:44) 289
  Total15 12:10:58 75.83(9:38) 122.03(5:59) 1591215 /243c88%
  [1-5]15 12:08:45

«»
2:15
0:00
» now
SuMoTuWeThFrSa

Saturday Feb 22, 2020 #

12 PM

Running warm up/down 23:00 intensity: (7:28 @1) + (10:21 @2) + (5:11 @3) 3.4 km (6:46 / km) +8m 6:41 / km
ahr:139 max:169 shoes: Brooks Ghost 12

Orienteering race 35:54 intensity: (29 @1) + (2:48 @2) + (8:01 @3) + (3:57 @4) + (20:39 @5) 6.66 km (5:23 / km) +175m 4:46 / km
ahr:170 max:188 spiked:28/30c shoes: Brooks Ghost 12

POM urban middle - 5th

Quite simple nav, and fun mix of park and urban. It was hot and hilly, and so much sunlight the whole race. By the long leg uphill to the castle I was feeling pretty tired already. Focused on planning ahead and being prepared and just suffered through until the end. Nothing super eventful really, but a fun race nonetheless.

Running warm up/down 10:00 intensity: (13 @1) + (2:01 @2) + (5:58 @3) + (1:45 @4) + (3 @5) 1.75 km (5:44 / km) +13m 5:31 / km
ahr:159 max:175 shoes: Brooks Ghost 12

A lovely bit of heat exhaustion made for between race car napping fun.
6 PM

Running warm up/down 17:00 intensity: (1:31 @1) + (8:37 @2) + (5:21 @3) + (1:31 @4) 2.84 km (5:59 / km) +11m 5:52 / km
ahr:152 max:173 shoes: Nvii XXC Crazy Light

Orienteering race 17:34 intensity: (3 @0) + (5 @1) + (15 @2) + (3:07 @3) + (2:17 @4) + (11:47 @5) 3.88 km (4:32 / km) +23m 4:24 / km
ahr:175 max:189 spiked:22/24c

POM Night Sprint - 1st!

Did not feel super great at all before starting after the heat issues this morning but somehow came back to life for the win!
Super exciting out there in the dark with people running all over the place. Didn’t read my control description properly for 3 and lost some time there going around a wall for no reason. Then to 6 left the control down the wrong path and then just forgot to turn up the right road since I was already reading ahead. Whoops. Other than that it was just a bit of hesitating in the final park area because the controls were so close and there were people EVERYWHERE! So hard not to run into anyone!
Felt strong the whole way.
C • POM 3

Running warm up/down 5:00 intensity: (15 @0) + (4 @1) + (4:07 @2) + (34 @3) 0.86 km (5:50 / km) +5m 5:41 / km
ahr:146 max:162 shoes: Brooks Ghost 12

Friday Feb 21, 2020 #

9 AM

Orienteering (Sprint) 33:00 intensity: (10:46 @1) + (17:05 @2) + (5:09 @3) 5.5 km (6:00 / km) +187m 5:08 / km
ahr:141 max:168 spiked:22/22c shoes: Brooks Ghost 12

Super cool sprint in Marvao with Anton, followed by a loop of the town on the old castle wall.
5 PM

Orienteering 45:00 intensity: (19:02 @1) + (23:45 @2) + (2:13 @3) 7.46 km (6:02 / km) +83m 5:43 / km
ahr:140 max:160 spiked:7/9c shoes: NVII Forest 1

POM relevant terrain. Spoiled rotten.

Thursday Feb 20, 2020 #

9 AM

Orienteering (Sprint ) 25:00 intensity: (1:06 @1) + (16:49 @2) + (6:56 @3) + (9 @4) 4.76 km (5:15 / km) +65m 4:55 / km
ahr:149 max:170 spiked:13/14c shoes: Brooks Ghost 12

Easy sprint warmup with a few controls missing due to construction.

Running warm up/down 7:00 intensity: (2:27 @1) + (2:58 @2) + (1:35 @3) 1.45 km (4:49 / km) +18m 4:33 / km
ahr:138 max:161 shoes: Brooks Ghost 12

11 AM

Running warm up/down 15:00 intensity: (5:49 @1) + (7:28 @2) + (1:43 @3) 2.0 km (7:30 / km)
ahr:140 max:167 shoes: Nvii XXC Crazy Light

12 PM

Orienteering race (Sprint ) 9:44 intensity: (10 @0) + (14 @1) + (42 @2) + (3:06 @3) + (1:06 @4) + (4:26 @5) 1.88 km (5:10 / km) +56m 4:30 / km
ahr:167 max:193 spiked:11/12c shoes: Nvii XXC Crazy Light

Knockout Semifinals.
Picked option C since it had a longer first control and shorter second, so that I could take time to plan and get into it. Iffy routechoice to 5 while almost got attacked by dogs. Otherwise clean and fet strong and fast to finish top lady, less than 2 mins back from the guys.

Running warm up/down 10:00 intensity: (20 @1) + (5:25 @2) + (4:15 @3) 1.83 km (5:28 / km) +7m 5:22 / km
ahr:151 max:165 shoes: Nvii XXC Crazy Light

Running warm up/down 8:30 intensity: (1:33 @1) + (6:13 @2) + (44 @3) 1.51 km (5:37 / km)
ahr:141 max:157 shoes: Nvii XXC Crazy Light

Warm ups and cool downs for dayyzzzz

Orienteering race (Sprint ) 9:19 intensity: (44 @2) + (1:06 @3) + (4:00 @4) + (3:29 @5) 1.65 km (5:40 / km) +56m 4:50 / km
ahr:163 max:189 spiked:10/11c shoes: Nvii XXC Crazy Light

Sprint Knockout Final! Picked option B as did everyone else, since it was the most ‘flow-y’. Was reading ahead and did a parallel-like mistake at 2. I knew I had to go under a canopy and then to the gardens on the left, tree in the corner. I did exactly so, but it was one canopy with gardens on the left too early, meaning myself and Anniina mispunched on 2 (no flags out). Bummer.
Rest of the course was pretty good. Missed the best routechoice to 7 that avoided all the stairs, so definitely lost time there. Still managed to come in the first of the ladies, and 2 mins behind the boys again.
Fun stuff. I really love this new format, and much to learn. But I’m ready to get more of these under my belt before the summer.

Running warm up/down 15:00 intensity: (2:45 @1) + (11:36 @2) + (39 @3) 2.75 km (5:27 / km) +9m 5:22 / km
ahr:141 max:159 shoes: Brooks Ghost 12

5 PM

Orienteering 36:00 intensity: (11:10 @1) + (18:22 @2) + (6:28 @3) 4.81 km (7:29 / km) +98m 6:47 / km
ahr:140 max:181 spiked:7/9c shoes: NVII Forest 1

Evening training before the others went out in the night.
Easy going, quite pooped from the KO. Things were making lots of sense today and I wanted to go faster, but I had to slow down a lot and alter many routechoices because of the hoards of angry looking COWS. EVERYWHERE. literally around every hill and corner those dudes were staring me down. Terrifying.

Wednesday Feb 19, 2020 #

10 AM

Orienteering 23:30 intensity: (12 @1) + (2:25 @2) + (20:53 @3) 4.76 km (4:56 / km) +15m 4:51 / km
ahr:158 max:171 spiked:12/12c shoes: Brooks Ghost 12

Easy sprint in Nisa with log leg routechoice focus.

Orienteering warm up/down 10:00 intensity: (2:05 @1) + (6:14 @2) + (1:41 @3) 1.73 km (5:46 / km) +12m 5:35 / km
ahr:140 max:161 shoes: Brooks Ghost 12

Cool down exploring with Tereza
4 PM

Orienteering 50:00 intensity: (10:55 @1) + (22:07 @2) + (16:27 @3) + (21 @4) + (10 @5) 7.45 km (6:43 / km) +40m 6:33 / km
ahr:147 max:175 shoes: NVII Forest 1

Tuesday Feb 18, 2020 #

9 AM

Running warm up/down 26:00 intensity: (9:43 @1) + (14:40 @2) + (1:37 @3) 3.69 km (7:02 / km) +15m 6:54 / km
ahr:136 max:160 shoes: Brooks Ghost 12

Orienteering race (Sprint ) 17:11 intensity: (29 @1) + (21 @2) + (7:40 @3) + (7:11 @4) + (1:30 @5) 3.0 km (5:44 / km) +106m 4:52 / km
ahr:162 max:189 spiked:12/14c shoes: Nvii XXC Crazy Light

Castelo de Vide sprint duel race. Felt pretty tired and groggy while warming up so it was my goal to run clean and pick good routes. Started off confidently and then a questionable route to 3. I was with Noora until here, just slightly ahead. 5 was a killer uphill. Finished the first butterfly as Noora was finishing hers, and we started the next. Route to 10 also debatable, but I’m happy with the slightly longer but less twisty route I took to 11. I got pretty tired around 12 and almost went down 2 wrong alleys on the next two legs. Then it was uphill to the finish, but I saw Noora behind me and had to keep pushing!
Fun stuff, a little sloppy near the end and could have been planning ahead more to flow better, but it was very enjoyable and good to push hard.

Running warm up/down 15:00 intensity: (23 @0) + (1:44 @1) + (7:59 @2) + (4:54 @3) 2.83 km (5:18 / km) +7m 5:14 / km
ahr:147 max:161 shoes: Brooks Ghost 12

5 PM

Running warm up/down 15:00 intensity: (4:15 @1) + (9:31 @2) + (1:14 @3) 2.7 km (5:33 / km)
ahr:138 max:154 shoes: Brooks Ghost 12

Orienteering (Night-O) 41:11 intensity: (3:40 @1) + (12:58 @2) + (20:22 @3) + (4:11 @4) 6.33 km (6:31 / km) +59m 6:13 / km
ahr:150 max:179 spiked:6/11c shoes: NVii Forest 2

Mass start night race! Managed to keep up with the girls until about 6 where I went to the wrong forking. After that they got away from me. Went to the wrong cliff at 7 but quickly figured it out, but couldn’t find the ribbon at the real bunch of rocks. Came back to it again and then found it under some bushes on the ground instead of higher up. 8 was slow going in the green crap with some others and I lost some focus here. Got almost all the way to 9 and then made a huge compass error and started going to the direction of 10 without realizing. Found myself basically 1/2 way to 10 and decided to just keep going and not go back to 9 because it was getting late. Easy to 11 and the finish.

The beginning was quite fun and I felt good with the relay like start, but once it got really dark I noticed that my lack of night training really showed. Definitely no confidence in the night.

Running warm up/down 2:30 intensity: (1:31 @1) + (50 @2) + (9 @3) 0.51 km (4:54 / km) +10m 4:29 / km
ahr:135 max:146 shoes: NVii Forest 2

Monday Feb 17, 2020 #

10 AM

Running warm up/down 16:00 intensity: (23 @0) + (2:35 @1) + (7:21 @2) + (4:36 @3) + (1:05 @4) 2.69 km (5:56 / km) +39m 5:32 / km
ahr:148 max:164 shoes: Brooks Ghost 12

Orienteering intervals (Sprint ) 39:00 intensity: (4:07 @1) + (10:01 @2) + (18:20 @3) + (6:30 @4) + (2 @5) 6.54 km (5:58 / km) +142m 5:23 / km
ahr:151 max:177 spiked:27/28c shoes: Nvii XXC Crazy Light

6x sprint intervals in Portalegre. First 3 alone and last 3 mass starting with Anton and Noora. Working on planning ahead and flowing through. Felt great to get sprinting again!! Though the slippery cobblestone made the corners tricky!

Running warm up/down 14:00 intensity: (43 @0) + (1:02 @1) + (7:53 @2) + (4:22 @3) 2.47 km (5:40 / km) +91m 4:47 / km
ahr:148 max:165 shoes: Brooks Ghost 12

3 PM

Running warm up/down 15:00 intensity: (16 @0) + (1:30 @1) + (8:35 @2) + (4:39 @3) 3.02 km (4:58 / km) +42m 4:39 / km
ahr:148 max:164 shoes: Brooks Ghost 12

Orienteering 39:00 intensity: (2:28 @1) + (6:02 @2) + (29:50 @3) + (40 @4) 5.93 km (6:35 / km) +91m 6:07 / km
ahr:157 max:182 spiked:14/19c shoes: NVii Forest 2

Easy pace middle at Vale Lobo. Tired from the morning so took it slow. First 7 controls following/leading with Anton, then alone for the rest. Hesitant on 5, and then 9-11 were tricky and I was very hesitant. Went to the wrong cliff at 13 but the rest were good, just slow. Finding it very tough to orienteer in this open land in the late afternoon sun, it’s so bright and tough to see far in the distance.

Sunday Feb 16, 2020 #

9 AM

Running 25:35 intensity: (4 @1) + (7:29 @2) + (18:00 @3) + (2 @4) 5.51 km (4:39 / km) +14m 4:35 / km
ahr:157 max:170 shoes: Brooks Ghost 12

Warm up to the training with David

Orienteering 1:00:00 intensity: (1:28 @1) + (10:09 @2) + (43:04 @3) + (5:02 @4) + (17 @5) 7.88 km (7:37 / km) +95m 7:11 / km
ahr:159 max:177 spiked:24/28c shoes: NVii Forest 2

Weeeeee! Fun middle at Quinta das Lavandas!
Got a little distracted by the views coming over a hilltop to #2 and totally messed that one up. Finally got into the map by 5 and really enjoyed a nice chill pace and good map reading. Making sure to have a plan, look up, and be in focus.

« Earlier | Later »