Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: emilyr

In the 31 days ending Mar 31, 2015:

	activity	#	time	miles		km		+m
	Running	13	8:56:17	47.22	(11:21)	76.0	(7:03)	1307
	Biking	16	4:21:06	41.16	(6:21)	66.24	(3:56)	1141
	Orienteering	3	1:53:55	6.33		10.18		144
	Strength	8	42:00
	Total	39	15:53:18	94.71		152.42		2592
	[1-5]	39	15:42:37
averages - sleep:8.4

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Tuesday Mar 31, 2015 #

Biking 16:56 [1] 5.2 km (3:15 / km) +43m 3:08 / km

Biking to my chiro appointment. Sunny! This route had a few too many leap frogs back and forth with buses for my liking.

Biking 19:36 [1] 4.7 km (4:10 / km) +66m 3:54 / km

Biking home. I feel super tired again today.

Monday Mar 30, 2015 #

7 PM

Running 20:07 3.09 km (6:31 / km) +13m 6:23 / km
ahr:146 max:168

3km run with my group. Fortunately, I woke up from my extended nap just in time!

8 PM

Biking 9:53 1.83 km (5:24 / km) +55m 4:42 / km
ahr:132 max:159

Biking home. Very delicately because I didn't want to crush my groceries (particularly the eggs).

Sunday Mar 29, 2015 #

11 AM

Orienteering 1:07:53 6.92 km (9:49 / km) +137m 8:56 / km
ahr:148 max:172

WJR at Silver Valley. Quite fun and extremely wet. My orienteering was mostly good except for some sloppiness in a couple of the control circles, and one extra distinct vegetation boundary that didn't seem to be mapped. Calf pretty sore. My Garmin didn't pick up satellites for quite a way through, so I added on some extra kilometres, but it's a bit of a guess. At one point, I heard this bird or animal whistling that sounded alarmingly like someone blowing their whistle, so I got a bit thrown off by that. I think I was first in expert/advanced by about 6.5 minutes. Guess that means I should run elite...

Saturday Mar 28, 2015 #

Strength 5:00 [1]

Glute exercises. I have not been doing a very good job at these this week. So many activities back to back.

12 PM

Running 2:00:45 12.7 km (9:31 / km) +628m 7:38 / km
ahr:165 max:184

Ian and I decided to go to a trail run in East Sooke regional park. It was a lovely day and there was a gorgeous part that had a coastal view. I started to get a little tired around 8km, especially when the short and long courses split and I was running by myself. A little dehydrated, and my calf was starting to get quite sore. Ian caught up to me for the last 2km after doing his longer loop, so that was nice to have for the last little bit of downhill.

Thursday Mar 26, 2015 #

Note

Calf/shin/ankle pretty painful while walking to transit today. Not sure if the active release on Tuesday or the hills aggravated it (or both). Hopefully it'll be better for the weekend because I have lots of fun activities planned.

Long day in a conference (10 hours with almost no breaks). Super zonked.

Wednesday Mar 25, 2015 #

6 PM

Running 30:59 4.35 km (7:07 / km) +88m 6:28 / km
ahr:146 max:177

Running hills. 5 x (100 m up then jog over a block and then run hard down for a block then jog back to the start). Small group tonight because of the rain.

7 PM

Biking 8:29 1.86 km (4:34 / km) +55m 3:58 / km
ahr:139 max:160

Biking back up.

Monday Mar 23, 2015 #

Strength 5:00 [1]

Glute exercises.

6 PM

Running 17:37 3.01 km (5:51 / km) +23m 5:38 / km
ahr:153 max:170

I have to confess that I was really not feeling biking down to my running group in the pouring rain, listening to a talk about dressing for running, going on a 3km run, and then biking back home. I elected instead just to do a 3km run from home. My heart rate monitor was not properly placed for a bit so it was just stuck at 130 bpm.

Sunday Mar 22, 2015 #

Strength 5:00 [1]

Glute exercises.

8 AM

Running 51:05 8.39 km (6:05 / km) +36m 5:58 / km
ahr:162 max:180 shoes: Asics Cumulus 13

I was so very close to staying in bed this morning, but figured I wasn't actually going to run 8km later in the day like I was telling myself. Glad I got out and it was actually quite a nice morning. :)

9 AM

Biking 8:44 1.81 km (4:50 / km) +54m 4:12 / km
ahr:143 max:163

Biking home afterwards. Good thing my 8 minute bike ride home has more climb than my 51 minute run...

Saturday Mar 21, 2015 #

Strength 7:00 [1]

Glutes and a plank thrown in for funsies.

Friday Mar 20, 2015 #

Strength 5:00 [1]

Glute exercise.

Note

To my sporadic log readers:

Registration for the 2015 Canadian Orienteering Championships is up! It'll be a stellar opportunity to travel around the 3 Maritime provinces, eat lobster, swim in relatively warm-ish ocean waters, and experience the terrain that I learned to orienteer on!

Plus, if you're on the HPP, there is a discount on registration until April 12.

http://www.coc2015.ca/

C • OMG! 4

Thursday Mar 19, 2015 #

Strength 5:00 [1]

Glute exercises.

Wednesday Mar 18, 2015 #

Strength 5:00 [1]

Glute exercises.

6 PM

Running 42:20 6.03 km (7:01 / km) +188m 6:04 / km
ahr:154 max:183 shoes: Asics Cumulus 13

Hills again! 8 x 200-ish metres although the first one didn't really count because our instructor was demo-ing how he runs up hills. I felt pretty tired tonight.

Times were (they were on about 4 different hills of slightly different steepness):

1:01
0:59
1:03
1:03
1:04
1:06
1:04

Rests were around 2:20ish and involved jogging down the hill and then over a block to the next one.

7 PM

Biking 9:01 1.87 km (4:49 / km) +57m 4:11 / km
ahr:147 max:162

Biking home after running.

Tuesday Mar 17, 2015 #

Biking 16:10 [1] 4.6 km (3:31 / km) +43m 3:21 / km

Leisurely ride into work.

Biking 17:31 [2] 4.7 km (3:44 / km) +72m 3:28 / km

Biking home from work. I'm getting a little tired of having to bike up that hill any time I go anywhere. I was tempted to hop on the sky train until I remembered that it's rush hour.

C • Interesting question 6

Strength 5:00 [1]

I've been starting to get left calf pain again even though I've been wearing my orthotics while running, so I went to go see a chiro who does active release therapy. It was actually quite interesting. He told me that my left glute wasn't activating and I was compensating with my hamstrings, which was then also making my left adductor tight. Apparently some of my fascia in my left foot were tight too, which wasn't allowing for proper movement.

Anyways, I now have some glute strengthening exercises that kind of burn.

C • Same person Ian went to go ... 18

Monday Mar 16, 2015 #

6 PM

Running 17:11 2.81 km (6:07 / km) +23m 5:52 / km
ahr:147 max:163 shoes: Asics Cumulus 13

Short run with my clinic. So glorious out!

8 PM

Biking 8:40 1.75 km (4:57 / km) +51m 4:19 / km
ahr:136 max:156

Biking home after the run and grocery shopping. I shouldn't be allowed to walk up and down aisles that I know I don't need anything from (like the ice cream aisle...).

Sunday Mar 15, 2015 #

Biking 12:20 [2] 2.9 km (4:15 / km) +69m 3:48 / km

Biking home after visiting Science World to see what the booths were like at the Community Scientist event. I also got to explore afterwards. It started raining, but fortunately I was prepared and brought my rain pants!

8 AM

Running 49:49 8.33 km (5:59 / km) +35m 5:51 / km
ahr:160 max:177 shoes: Asics Cumulus 13

Run with my group. The rain held off and this felt like a better pace than previous weeks. The other people got closer to 8.5/8.6km on their phones' GPS.

9 AM

Biking 8:29 1.88 km (4:30 / km) +58m 3:54 / km
ahr:147 max:164

Biking home after my run just so I could shower before biking back to almost the exact same spot for brunch with New Brunswick friends! I haven't been logging my bike rides there because it's essentially 7 minutes of pure downhill.

Friday Mar 13, 2015 #

Biking 18:33 [2] 4.7 km (3:57 / km) +67m 3:41 / km

Biking home. So hot out! Yay weekend. :)

Thursday Mar 12, 2015 #

Biking 13:53 [1] 4.6 km (3:01 / km) +41m 2:53 / km

Biking into work.

Wednesday Mar 11, 2015 #

6 PM

Running hills 38:06 5.16 km (7:23 / km) +145m 6:28 / km
ahr:149 max:183 shoes: Asics Cumulus 13

Hills! And rain! 6 x approximately 200 meters. It was a different block each time, so hard to compare exactly to each other as there was different steepnesses. One of them was especially steep and had notches built into half of the sidewalk.

7 PM

Biking 8:58 1.88 km (4:47 / km) +57m 4:09 / km
ahr:150 max:169

Biking home.

Monday Mar 9, 2015 #

7 PM

Running 23:18 3.14 km (7:25 / km) +37m 7:00 / km
ahr:146 max:168

Run with my running group. We had the shoe talk beforehand. I do think my shoes have a few too many kilometres on them.

C • Shoe talk 8

8 PM

Biking 8:15 1.89 km (4:21 / km) +59m 3:46 / km
ahr:150 max:169

Biking home afterwards. It's been so nice out lately!

Sunday Mar 8, 2015 #

8 AM

Running 53:07 8.26 km (6:26 / km) +36m 6:18 / km
ahr:155 max:198

Lovely day out for a run!

Saturday Mar 7, 2015 #

Orienteering 25:00 [1]

Helping Kate out with the cadet event. Approximate time for putting out and picking up controls with Ian.

Wednesday Mar 4, 2015 #

6 PM

Orienteering 21:02 3.26 km (6:27 / km) +7m 6:23 / km
ahr:161 max:175

Orienteering at Olympic Village. I think I did a better job at reading ahead, which I was happy about. I got a little confused on the island, and the drunk people who moved the control didn't help, but lovely evening!

Tuesday Mar 3, 2015 #

Biking 14:41 [1] 4.6 km (3:12 / km) +43m 3:03 / km

I love the sun.

Biking 17:53 [2] 4.3 km (4:10 / km) +74m 3:50 / km

Biking home after some yummy tacos. :)

Monday Mar 2, 2015 #

Biking 15:23 [1] 4.6 km (3:21 / km) +45m 3:11 / km
slept:8.6

Into work. A little bit chillier, but sunny!

Biking 19:05 [2] 4.7 km (4:04 / km) +76m 3:45 / km

Biking home from work. Very hungry so all I could think of was my chocolate teff brownies waiting for me.

7 PM

Running 30:29 4.15 km (7:21 / km) +20m 7:10 / km
ahr:137 max:154

Sigh, I thought I did a better job at picking a good paced group, but this was also so very slow.

8 PM

Biking 8:36 1.87 km (4:36 / km) +56m 4:00 / km
ahr:144 max:160

Biking home from my run. I don't know what I think of radicchio.

Sunday Mar 1, 2015 #

8 AM

Running 41:24 [2] 6.58 km (6:18 / km) +35m 6:08 / km
slept:8.2

Run along the Sea Wall with my clinic. Not quite as nice as yesterday and for some reason my heart rate monitor thought I was almost dead because it said my heart rate was either non-existent or 35 bpm.

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