Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Izzy B

In the 7 days ending Jun 16, 2016:

activity	#	time	miles		km		+m
Orienteering	9	5:46:54	25.97		41.79		447
Running	6	1:39:21	8.41	(11:49)	13.54	(7:20)	76
Strength	3	57:00
Stretching/Yoga	4	28:48	0.18		0.3
Running Drills	1	2:11	0.05	(41:20)	0.09	(25:41)	1
Total	13	8:54:14	34.62		55.71		524
[1-5]	12	8:44:14

2:28

0:00

» now

Thursday Jun 16, 2016 #

Note

I'm having problems accessing the sprint series DOMA server... Any thoughts?

C • DOMA 7

10 AM

Orienteering 1:05:15 [3] 6.21 km (10:30 / km) +105m 9:41 / km

Long legs training with a focus on entry.

10 PM

Stretching/Yoga 10:00 [0]

Rolling. Erin had Julia and I take the afternoon off. We are both quite sore :)

Wednesday Jun 15, 2016 #

10 AM

Running warm up/down 13:36 [3] 1.11 mi (12:14 / mi) +17m 11:41 / mi

Running 27:49 [3] 2.33 mi (11:57 / mi) +17m 11:41 / mi

Interval workout
2 x 200m (43, 42) on a track
3 x 300m (75, 74, 74) on a dirt road with some up and down
4 x 200m (80, 80, 82, 76) in rough terrain
2 x 300m (74, 75) on a dirt road

Running warm up/down 10:01 [2] 0.61 mi (16:29 / mi) +14m 15:23 / mi

Slow cool down, had to stop a few times to pick up streamers.

11 AM

Strength 30:00 [3]

We found a weight room! I missed lifting <3

4 PM

Orienteering 1:06:38 [2] 5.17 km (12:54 / km) +130m 11:27 / km

As you can see I took this pretty slowly. My legs were dead from this morning. Navigation was smooth. The focus was using precise map reading and precise compass, so I generally took straight routes even when there was a trail option around. I had one brain fart at 10. I was standing on the feature and didn't realize it, turned around to relocate, and ended up back at the same place finally spotting the control.

Tuesday Jun 14, 2016 #

2 PM

Orienteering 45:25 [3] 4.48 km (10:09 / km) +36m 9:45 / km

Easy running pace focusing on reading all the detail of the map and flow. I felt really good navigationally! I knew I would love this terrain because of how much fun I had in Finland two years ago. I'll try to post a map.

C • Marshes! 7

3 PM

Running 9:41 [2] 0.87 mi (11:08 / mi) +16m 10:32 / mi

Cool down ish thing to change my shoes and pants for the track stuff.

Running 7:38 [4] 0.78 mi (9:50 / mi)

On turf around a soccer field while the others ran on the track (hip is unhappy from being still for many hours on the plane). One warmup lap, then three laps of fast on the straights, slow on the curves.

Strength 17:00 [3]

Super beautiful day in Finland! We are staying in a giant cabin ON A LAKE. It's amazing. It took three minutes to walk to the map we trained on today.

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]

« Earlier | Later »