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

Training Log Archive: emmaS

In the 7 days ending Jun 16:

activity # timemileskm+m
  Biking3 3:05:18 25.09(7:23) 40.39(4:35) 237
  Running2 1:31:13 9.34(9:46) 15.02(6:04) 111
  Climbing1 1:00:00
  Strength1 55:00
  Yoga1 20:10
  Stretching3 20:00
  Core1 15:01
  Rolling 1 8:00
  Total9 7:34:42 34.43 55.41 348
  [1-5]7 7:05:44

» now

Saturday Jun 15 #

Stretching 6:00 [0]

7 AM

Biking 32:25 [1] 6.89 km (4:42 / km) +13m 4:40 / km

Went about 30 m before realizing that my back tire was SUPER flat, so probably has a leak. But I had to get to the race, so just pumped it up & rode. Had to pump it up once more on the way there, and 3 times more on the way back.
Basically the same route as the 10k race would take, which is also the same paths I run on a lot (this is the longer route to the Y, but biking through downtown sucks and is slow anyways)

Also saw a young moose. And 4 deer on the way back.

Running warm up/down 10:15 intensity: (2 @0) + (3:30 @1) + (5:38 @2) + (1:05 @3) 0.41 km (25:07 / km)
ahr:134 max:155 shoes: New Balance Summit V2

Running race 48:08 intensity: (6 @2) + (8 @3) + (2:38 @4) + (45:16 @5) 10.09 km (4:46 / km) +39m 4:41 / km
ahr:198 max:210 shoes: New Balance Summit V2

Medicine Hat "River Run"

Clock time was 47:57, chip time was 47:55 (my watch says I reached 10k at 47:38). I'm going to take the chip time as my time, which is a ~7 second pb. Not great, especially considering my previous 10k (in feb) was in quite cold conditions, on 2 inches of snow, and completely by myself.

I somehow was in the pack of fast guys at the front and we all started way way too fast. My 3 km mark was around 12:59, which is pretty much my track pb for a 3 k, so this was quite speedy.

I had people to run with sometimes in this race, but struggled to keep up with them (basically there were 3 guys who started ahead of me, a pair who passed me pretty early (1.5 k in ish?) together, and then I trying to hold on to people who passed me from about 4-6 k and then 7.5 to 9.5.

Heart rate is concerningly high? Normally my trainings only get me to 198ish if they're pretty intense, and I've only hit 202 a couple times in the past year and it's been my highest. It was 21 degrees out but felt way hotter, especially as a good chunk of the race was not shaded.

Legs were tiring sooner than my breathing was going, which was unusual. They felt pretty sore part way through (I am walking about 7km every day for work? idk if this was a problem). Breathing/ etc did get bad though, had to walk ~ 3 steps twice during the race and was doing the running with eyes closed for longer than necessary since keeping them open requires too much energy thing for a bit around the 8 k mark.

Overall I think the biggest problem was that my pace was super inconsistent (ranging from 4:04 to 5:13 for various kms) which was mostly because my mental game was a bit off: I knew I was going too slow and was trying to push faster for most of the time, but didn't feel like I had it in me which was frustrating because I know I can run faster. It would have been nice to have more people to run with/ not be so clearly winning the women's category.

Overall not super happy with this race, not terribly disapointed though because it felt like the best I could do today. For my next 10k (in August) I'd like to be more consistent.

Results in the race was 8th overall / 1st female, with the next woman several minutes behind me so obviously the field wasn't that competitive.
12 PM

Climbing 1:00:00 [1]
shoes: La sportiva NAGO climbing

After not doing a proper cool down, but cooling down from the run while waiting for them to do the medal ceremony by sitting in the shade for a long time, decided the thing to do was climbing.

Finally got the boulder problem I've been working on! I was thinking I had to cut feet and somehow get them to a too-far away wall, or somehow move one of my hands while upside down with my feet super stretched out, but then this 9 year old gave me a suggestion that I can just walk my feet around on the hold in front of me and it worked! (the kid was a pretty impressive climber)

did some other ropes stuff and finished with 8 x up a wall with two easy routes I alternated just to really feel like I'd given it my all.
1 PM

Biking 32:41 [1] 6.81 km (4:48 / km) +36m 4:40 / km

Thursday Jun 13 #

Stretching (back) 4:00 [0]

5 PM

Running 32:50 intensity: (56 @0) + (6:35 @1) + (7:06 @2) + (12:10 @3) + (5:37 @4) + (26 @5) 4.52 km (7:16 / km) +72m 6:44 / km
ahr:150 max:191

Wednesday Jun 12 #

5 PM

Core 15:01 [1]

Situps / bikes / leg lifts / plank / twisted crunches
Crunches / twisties / plank l/ plank r / vsits
Rowers / split leg lifts

Strength 55:00 [1]

with nat
4 x 5 chinups
2 x 10 , 2 x 5 overhead press (15)
3 x 8 bicep curls to in out ups (15)
3 x 15 bicep curls (15)
3 ( 8 snow angels (7), 15 tricep dips, 10 punches (7))
3 x 10 dumbbell rows (30)
3 x 15 dumbbell bench press (15)

Stretching 10:00 [0]

Tuesday Jun 11 #

3 PM

Biking 2:00:12 intensity: (1:00:06 @2) + (1:00:06 @3) 26.69 km (4:30 / km) +188m 4:21 / km

A little longer than I'd hoped, because the path to Police Point park was closed so I had to take a detour. Fun narrow dirt trail for a while on the north side of the river.

Monday Jun 10 #

Yoga 20:10 [1]

Rolling 8:00 [0]

« Earlier | Later »