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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Izzy B

In the 7 days ending Jun 13, 2016:

activity # timemileskm+m
  Orienteering9 4:28:48 24.87 40.03 298
  Biking3 40:00
  Running5 34:36 3.0(11:31) 4.84(7:09) 12
  Stretching/Yoga4 28:48 0.18 0.3
  Strength2 25:00
  Rowing1 25:00
  Running Drills1 2:11 0.05(41:20) 0.09(25:41) 1
  Total14 7:04:23 28.11 45.24 311

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TuWeThFrSaSuMo

Monday Jun 13, 2016 #

Note

Flying to Helsinki today.

Sunday Jun 12, 2016 #

9 AM

Running warm up/down 5:08 [3] 0.48 mi (10:36 / mi) +5m 10:17 / mi

Orienteering 18:13 [4] 2.8 km (6:31 / km) +29m 6:12 / km

Running warm up/down 6:03 [2] 0.41 mi (14:41 / mi) +1m 14:35 / mi

1 PM

Running warm up/down 5:19 [3] 0.45 mi (11:44 / mi) +1m 11:39 / mi

Orienteering 20:32 [4] 2.61 km (7:51 / km) +32m 7:24 / km

Saturday Jun 11, 2016 #

10 AM

Stretching/Yoga warm up/down 7:24 [2] 0.11 mi (1:06:10 / mi)

Dynamic stretches

Orienteering 13:44 [3] 2.26 km (6:05 / km)

Change of direction training at Magazine Beach

Orienteering 32:21 [3] 5.25 km (6:10 / km) +2m 6:09 / km

One-way O

Orienteering 1:48 [4] 0.29 km (6:12 / km)

4 micro sprints vs Emma and Alex

Orienteering 1:35 [4] 0.24 km (6:39 / km)

Orienteering 1:35 [4] 0.28 km (5:42 / km)

Orienteering 1:32 [4] 0.28 km (5:23 / km)

5 PM

Running warm up/down 4:49 [3] 0.36 mi (13:25 / mi) +3m 13:04 / mi

Running Drills 2:11 [3] 0.05 mi (41:20 / mi) +1m 39:02 / mi

Orienteering 15:19 [4] 2.98 km (5:08 / km) +2m 5:07 / km

Fun, tricky sprint at North Point park.

Running warm up/down 2:49 [2] 0.41 mi (6:52 / mi) +1m 6:49 / mi

With Dave

Running warm up/down 4:21 [2] 0.4 mi (10:52 / mi)

With Emma

Friday Jun 10, 2016 #

10 AM

Stretching/Yoga warm up/down 6:24 [2] 0.07 mi (1:28:02 / mi)

Dynamic stretches led by Alex.

Orienteering 3:15 [3] 0.41 km (7:56 / km) +4m 7:33 / km

Micro-O Blue Course

Orienteering 2:35 [3] 0.38 km (6:53 / km) +2m 6:43 / km

Micro-O Yellow Course

Orienteering 1:56 [3] 0.35 km (5:30 / km) +22m 4:11 / km

Micro-O Red Course
Wow I got faster each time! Probably because I was trying to beat Michael. And I did!!! But only on the last course.

Orienteering 7:39 [3] 0.54 km (14:12 / km) +3m 13:49 / km

Not sure why this says 3 meters of climb because it was hill repeats... Really fun exercise where we were given a map segment at the bottom of the hill and had to have a route planned by the time we got to the top.
C • Same 3

Orienteering 4:00 [3]

Maze-O!

Orienteering 12:58 [3] 2.33 km (5:34 / km) +12m 5:26 / km

Normal sprint course. I had a big, embarrassing mistake on the third control where for some reason I assumed it would be on the inside of the fence and didn't check my control description.
4 PM

Orienteering 9:40 [4] 1.72 km (5:38 / km) +16m 5:23 / km

Two man relay!
First loop (C)

Orienteering 10:05 [3] 1.66 km (6:05 / km) +34m 5:31 / km

Loop 2 (A)

Orienteering 10:49 [3] 1.57 km (6:53 / km) +18m 6:31 / km

Loop 3 (B)

Running warm up/down 2:07 [2] 0.2 mi (10:33 / mi) +1m 10:23 / mi

Short cool down with Emo

Strength 10:00 [3]

Courtesy of Alex

Stretching/Yoga 5:00 [1]

Thursday Jun 9, 2016 #

Event: Boston Sprint Camp 2016
 
10 AM

Orienteering 9:07 [3] 1.37 km (6:39 / km) +1m 6:38 / km

Sprint law #1
C • The first law of sprint camp 2

Orienteering 7:15 [3] 1.39 km (5:13 / km) +1m 5:11 / km

Sprint law #2

Orienteering 7:34 [3] 1.47 km (5:09 / km) +1m 5:08 / km

Sprint law #3

Orienteering 7:20 [3] 1.4 km (5:13 / km) +2m 5:11 / km

Sprint law #4

Orienteering 10:22 [3] 1.93 km (5:23 / km) +1m 5:22 / km

Putting them all together.
4 PM

Orienteering 26:05 [3] 3.02 km (8:38 / km) +54m 7:55 / km

Contour-only training.
5 PM

Orienteering 31:29 [3] 3.51 km (8:59 / km) +62m 8:15 / km

Park-O

Running warm up/down 4:00 [2] 0.29 mi (14:01 / mi)

Wednesday Jun 8, 2016 #

10 AM

Strength 15:00 [3]

Stretching/Yoga 10:00 [1]

1 PM

Rowing 25:00 [3]

3 x 30 sec on/off at the end.
2 PM

Biking 10:00 [2]

4 PM

Biking 10:00 [2]

Tuesday Jun 7, 2016 #

Biking 20:00 [2]

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