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Training Log Archive: AdventureGirl!

In the 7 days ending Jun 9:

activity # timemileskm+m
  Cycling3 2:17:00 36.01(15.8/h) 57.95(25.4/h) 638
  Running5 2:13:40 15.44(8:40) 24.84(5:23) 141
  Strength5 2:08:00
  Orienteering3 1:04:15 8.15(7:53) 13.12(4:54) 98
  Cross training2 25:00
  Map Study1 15:00
  Total12 8:22:55 59.59 95.91 877
  [1-5]12 8:07:20

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MoTuWeThFrSaSu

Sunday Jun 9 #

9 AM

Running warm up/down 14:00 intensity: (5:53 @1) + (2:16 @2) + (5:51 @3) 2.61 km (5:22 / km)
ahr:148 max:172 shoes: Puma Magnify Nitro 2

Orienteering (Sprint) 7:25 intensity: (42 @1) + (8 @2) + (38 @3) + (5:57 @4) 1.81 km (4:06 / km) +12m 3:58 / km
ahr:171 max:181 shoes: Puma Magnify Nitro 2

KO Sprint practice - Quali
Started with Phil. Totally thought we were going to have slightly different courses so I was paying close attention to not goof up, then clued in that they were the same. Stopped early to #5 and then decided to practice being ballsy and taking a different route choice to 7 but it wasn’t much faster.
11 AM

Running warm up/down 8:00 intensity: (7:08 @1) + (52 @2) 1.26 km (6:22 / km) +1m 6:20 / km
ahr:135 max:154 shoes: Puma Magnify Nitro 2

Orienteering (Sprint) 4:40 intensity: (24 @1) + (4 @2) + (40 @3) + (3:13 @4) + (19 @5) 1.21 km (3:52 / km) +11m 3:42 / km
ahr:169 max:184 shoes: Puma Magnify Nitro 2

KO Sprint - semifinal 1.
Very short! Leading the beginning until Phil put on the jets for a few controls in the middle. I caught back up to him with a different routechoice but couldn’t find my top gear to sprint to the end.

Running warm up/down 3:10 intensity: (35 @0) + (1:33 @1) + (55 @2) + (7 @3) 0.48 km (6:34 / km) +6m 6:12 / km
ahr:135 max:151 shoes: Puma Magnify Nitro 2

Downpour

Orienteering (Sprint) 8:10 intensity: (17 @1) + (30 @2) + (2:57 @3) + (4:16 @4) + (10 @5) 2.1 km (3:53 / km) +23m 3:41 / km
ahr:167 max:184 shoes: Puma Magnify Nitro 2

KO Sprint Final
Juuuust behind Eric for most of this. Cruising comfortably, started to pick it up a bit more coming back to the park area, and started to slightly reel Eric in. Missed 3rd by 2 seconds, should have put the jets on sooner!
Great training and good practice for WOC although not super technical.

Running 8:00 intensity: (1:26 @1) + (5:01 @2) + (1:33 @3) 1.36 km (5:53 / km) +1m 5:51 / km
ahr:149 max:157

Saturday Jun 8 #

3 PM

Running 49:00 intensity: (17:00 @1) + (12:25 @2) + (19:35 @3) 9.01 km (5:26 / km) +131m 5:04 / km
ahr:147 max:168 shoes: Hoka Speedgoat 5 (2)

Lovely run in the park. This single track trail was much more enjoyable in mud than in the mashed potato snow back in the winter.
Body feeling great on the single track. High hamstring a bit tight at the end.

Strength (Activation ) 8:00 [1]

Friday Jun 7 #

8 PM

Cross training warm up/down 5:00 [1]
ahr:113 max:122

Strength 32:00 [1]
ahr:96 max:136

Ran out of time today

Thursday Jun 6 #

2 PM

Strength (Activation) 5:00 [1]

3 PM

Running warm up/down 13:00 intensity: (4:24 @1) + (5:42 @2) + (2:54 @3) 2.53 km (5:09 / km) +2m 5:08 / km
ahr:148 max:158 shoes: Puma Magnify Nitro 2(2)

My house has been 26C for the past 1.5 days so the little bit of rain on this warmup was heavenly

Running 36:30 intensity: (3:40 @1) + (9:17 @2) + (13:16 @3) + (10:17 @4) 7.3 km (5:00 / km)
ahr:159 max:177 shoes: HOKA Rocket X

Opted for a workout on the treadmill since the gym has AC and I’ve been sweating in my house all day…. Heat training? It was also a crazy thunderstorm outside when I got there.

2mins, 3,4,4,3,2 with 1/2 rest. Paces around 3:55-3:45 mins/km, increasing the pace a tad for the final 1/2 of the interval.

With my hip injury being a bit of a wild card recently and WOC in just over a month, it’s been pretty mentally tiring knowing that my running fitness is not where I want it to be right now. I think moving forward I am going to take the 2018 Emma running method, where my mileage is low but high quality. Extra “mileage” will be x-training, and running only 3-4 times per week ish. Workouts will focus on the “feel good” factor - I think this will be key to overcoming this bit of a mental hump with WOC prep.

Anyways. Hip felt excellent today. Bunion a bit sore and calves tight from the treddy, but I felt great physically!
4 PM

Running warm up/down 2:00 [1] 0.3 km (6:40 / km)
shoes: Puma Magnify Nitro 2(2)

Extra cooldown in the pouring rain

Wednesday Jun 5 #

3 PM

Strength 45:00 [1]
ahr:101 max:128

7 PM

Cycling (road) 1:25:00 [2] 36.0 km (25.4 kph) +610m
shoes: Liv Langma Advanced Pro

Park ride with Nic! Legs tired and the climbs hurt with the high humidity, but lovely evening!
A few loud rustles of leaves in the woods but didn't see any bears...

Tuesday Jun 4 #

5 PM

Cycling 26:00 intensity: (20:34 @1) + (2:38 @2) + (2:48 @3) 11.07 km (25.5 kph) +28m
ahr:136 max:161 shoes: Liv Langma Advanced Pro

Orienteering 44:00 intensity: (2:10 @1) + (2:47 @2) + (19:54 @3) + (17:52 @4) + (1:17 @5) 8.0 km (5:30 / km) +52m 5:20 / km
ahr:165 max:189 shoes: Puma Magnify Nitro 2

Summer solstice score O #1!
Decided to take no adjustment score and try and clear the course. I opted for a counter clockwise route, with a fairly well executed route from the chunk of controls in the middle-west of the map. Only one poor routechoice around the building in the east.
I also wanted to treat this as a bit of a tempo workout but after the pace slowed down to go trampling through the overgrown trails, my legs would just not turn over any faster.
Avg HR still fairly high so maybe there was a bit of an effort there.
Running past everyone in the park having BBQs was evil.
8 PM

Cycling 26:00 intensity: (20:08 @1) + (5:32 @2) + (20 @3) 10.87 km (25.1 kph)
ahr:130 max:147 shoes: Liv Langma Advanced Pro

Monday Jun 3 #

4 PM

Cross training 20:00 [1]
ahr:115 max:125

Strength 38:00 [1]
ahr:108 max:139

Map Study 15:00 [0]

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