Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolineheloise

In the 7 days ending May 15, 2017:

activity

time

miles

Running

3:22:14

19.25

(10:30)

30.98

(6:32)

352

Orienteering

1:26:21

6.61

(13:04)

10.63

(8:07)

222

24c

Strength + Conditioning

35:30

Stretching/Rolling

35:00

Total

5:59:05

25.86

41.61

574

24c

averages - sleep:7.9

1:46

0:00

» now

Monday May 15, 2017 #

Stretching/Rolling 10:00 [3]
slept:8.25

Included some new ones that the physio was talking about in one of my lectures today. Trying to fix up my shoulder a bit, but its going to take a long time to correct it properly I think.

Sunday May 14, 2017 #

Event: Orienteering - Bluestone North

Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
slept:7.6 shoes: Inov-8 X-Talon 212

short warm up + warm down was collecting controls.

Orienteering (Bluestone North) 59:27 [3] *** 8.19 km (7:16 / km) +148m 6:39 / km
15c shoes: Inov-8 X-Talon 212

Good run, and has given me stuff to work on which is always good.
Was a bit hesitant in parts but generally was quite confident and able to take it at a decent pace. Lost time on #9 (probably about 40 secs) from having trouble understanding how the terrain was mapped and was finding it pretty vague, so was stopping a bit and being quite hesitant. #14 got me in the same area, because I didn't have a concrete plan before exiting the control, so I just tried to just go to the fence behind the control, but I think that I was running a bit slower and stopping a bit because I wasn't certain of what I was doing. Told myself during this that I wanted to get under an hour, which definitely made me push more towards the end, but then I was a bit distracted going to #15 and took a slight scenic detour where I ended up on the edge of the circle but was able to quickly sort it out.
Running ended up being way nicer than it looked from the start yay and the lack of sun made it even better.

Saturday May 13, 2017 #

Stretching/Rolling 10:00 [2]
slept:8.0

Friday May 12, 2017 #

Running 42:31 [3] 6.52 km (6:31 / km) +228m 5:33 / km
shoes: Mizuno Wave Rider 19

Long run at Cootha split with some orienteering in the middle. Was pretty hot by the time I got out and it was a bit of a plod the whole time but was a bit better from the top of cootha onwards.

Orienteering (Mt Coottha) 26:54 [3] *** 2.44 km (11:01 / km) +74m 9:34 / km
9c shoes: Mizuno Wave Rider 19

Half the course that Winnie set from April - good, was just so slow up the hills!
Saved the other half for next time. Pretty slippy because my runners have zero grip so was a bit cautious to not fall and careful of ankles too.
So many spiderssss

Running 37:25 [3] 6.45 km (5:48 / km) +33m 5:39 / km
shoes: Mizuno Wave Rider 19

Right knee got really tight and stiff, I think its probably my shoes wearing out because its pretty much the same feeling as when my last pair was going. Going to get a new pair soon because they've done about 700km, so its about time anyway.

Thursday May 11, 2017 #

Stretching/Rolling 15:00 [2]
slept:5.75

Wednesday May 10, 2017 #

Running warm up/down 20:41 [2] 2.1 km (9:51 / km) +16m 9:29 / km
slept:9.5 shoes: Mizuno Wave Rider 19

Running intervals 20:01 [4] 4.64 km (4:19 / km)
shoes: Mizuno Wave Rider 19

Mona fartlek with direction changes at every speed change to simulate the direction changes and quick accelerations of a sprint race.
Felt quite strong and was able to push quite well. According to Garmin this is the farthest I've run in this session but it could be slightly off from the direction changes so not sure wether to trust it or not.
The 15s ones were a bit slow, which I think that is partly because I was distracted by the dogs, partly from the shorter time to turn around and speed up, but will try to push more on these next time.

Running warm up/down 15:53 [2] 1.3 km (12:13 / km) +18m 11:26 / km
shoes: Mizuno Wave Rider 19

including drills.

Tuesday May 9, 2017 #

Running warm up/down 10:23 [3] 1.15 km (9:02 / km) +9m 8:41 / km
slept:8.5 shoes: Mizuno Wave Rider 19

Running 40:20 [3] 7.82 km (5:09 / km) +48m 5:00 / km
shoes: Mizuno Wave Rider 19

Steady 40. Should've left earlier because it was so dark so the last 10mins were just around the block multiple times to kill time.

Strength + Conditioning 35:30 [3]

a little bit of everything + stretching

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