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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jcolleran

In the 7 days ending Oct 16, 2018:

activity # timemileskm+m
  Cross Country4 5:38:18 23.6(14:20) 37.98(8:55)
  Orienteering7 3:36:26 11.79(18:21) 18.97(11:24)75c
  Basketball1 1:10:00
  Running3 1:02:20 6.46(9:39) 10.4(6:00)
  Total13 11:27:04 41.85 67.3575c
averages - rhr:64

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Tuesday Oct 16, 2018 #

Cross Country intervals (Interval Miles) 1:45:00 [5] 7.08 mi (14:50 / mi)
ahr:179 max:197 rhr:62 (injured) shoes: Brooks Adrenaline Gts 18 Runni

We split up into groups today and varsity had to do interval miles to peak for districts. 1.54 mile warm up. Hard, pace, pace, pace, hard: 6:50, 7:30, 7:25, 7:24, 7:11 (last one was super hard for me). My muscles hurt so bad especially in the last two. My quad and IT band were putting a lot of pressure on my knee so that hurt too. But it's good training. .54 mile cool down and a nice stretch.

Monday Oct 15, 2018 #

Cross Country (Watershed) 1:45:00 [3] 6.63 mi (15:50 / mi)
ahr:170 max:187 rhr:62 (injured) shoes: Brooks Adrenaline Gts 18 Runni

1.4 mile warm up. Stretched my calves out and then started running. Was pretty sore on the uphills, my muscles hurt a lot and so did my knees. Then .6 mile cool down. Then good long stretching.

Sunday Oct 14, 2018 #

Running warm up/down (Warm Up) 7:50 [2] 0.8 mi (9:48 / mi)
ahr:155 max:171 rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Warm up with Caroline around the outside of the college. Nice to catch up with her.

Orienteering race 50:50 [4] *** 4.36 mi (11:40 / mi)
ahr:173 max:187 24c rhr:64 (injured) shoes: Brooks Adrenaline Gts 18 Runni

Orienteering race at North Seattle College. It was a mass start race and it was get as many controls in 75 minutes as possible (24 possible) but with a twist...the controls were set up dog bone style. This made it a whole lot longer but it added an extra elemnt for navigation which was great for training. My calves hurt throughout the whole entire thing.

Running warm up/down (Cool down) 4:30 [2] 0.41 mi (10:58 / mi)
ahr:156 max:166 rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Cool down around the park with Caroline.

Saturday Oct 13, 2018 #

8 AM

Orienteering (Control Set Up) 57:51 [3] *** 2.4 mi (24:06 / mi)
ahr:120 max:173 12c rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

A lot of run to the general area and then focusing on getting the exact location of the control down. First time I've ever set a course and it was harder than I expected, especially since the map hasn't been updated in awhile. After I got through 7 controls, I had to go back and switch some controls because I messed up the numbers (whoops...more running for me).
9 AM

Orienteering 25:00 [3] ** 0.81 mi (30:51 / mi)
ahr:131 max:173 5c rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Led a lesson in route choice. Made them choose two different routes to go in between two controls and then we would talk about those choices and if I saw a better route, I would show them. Then we ran to that control using the best route. 5 different legs. (9 min of true running)
10 AM

Orienteering (Practice Course) 34:46 [3] *** 1.77 mi (19:38 / mi)
ahr:132 max:173 12c rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Did the advanced course with my group, had them switch off leading. Had them tell me how they were going to get there first and then shadowed them. Hard because it was a lot of running and stopping (tried to stop my watch during the stopped parts so the logged time is only the running/walking time(also had one guy who didn't want to run so that was difficult)).
12 PM

Orienteering 24:00 [3] 0.8 mi (30:01 / mi)
ahr:128 max:162 8c rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Same exercise of route choice with 2 controls but with the afternoon section.
1 PM

Orienteering (Practice Course) 17:44 [3] *** 1.12 mi (15:50 / mi)
ahr:125 max:153 9c rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Shadowed a girl on the advanced course and she wasn't ready for it so I ended up doing most of the navigation and explaining it to her. I only did the first 9 controls with her though, since I had to go talk to the rest of my group(only logged the time I was running).
2 PM

Orienteering warm up/down (Control Pick Up) 6:15 [2] 0.53 mi (11:48 / mi)
ahr:128 max:164 5c rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

I picked up the upper part of the map, which was only 5 controls but the furthest distance from start and had the massive hill. Time is only calculated running time, stopped watch when organizing flag.
6 PM

Running 29:00 [3] 3.1 mi (9:21 / mi)
ahr:166 max:186 rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

I didn't feel as if the running and stopping kind of exercise I did this morning was good for me and I felt as if I should get a short run in, so took a recovery run around Microsoft Campus. Took my map reading exercise with me and had fun trying to plan my route in the dark while running.

Friday Oct 12, 2018 #

Basketball (Lesson) 1:10:00 [3]
ahr:128 max:163 rhr:64

Basketball lesson today. My legs are quite sore but it was nice to change up the aerobic activity. Did a lot of ball handling and then scrimmaged at the end.

Thursday Oct 11, 2018 #

Running warm up/down (Warm Up) 16:00 [3] 1.7 mi (9:25 / mi)
ahr:157 max:173 rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Warm up with the team before the race, long and kinda slow. Kinda sore but stretched it our after the warm up run.

Cross Country race 23:18 [5] 5.0 km (4:40 / km)
ahr:187 max:202 rhr:64 (injured) shoes: Women's Nike Zoom Rival XC Spi

Really flat course with ideal conditions. Great day for a race and I PRed today!! Took off 30 seconds from last race. Knee felt pretty good.

Running warm up/down (Cool down) 5:00 [1] 0.45 mi (11:07 / mi)
ahr:153 max:163 rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Super short cool down but my legs were super tired.

Wednesday Oct 10, 2018 #

Cross Country (Watershed) 1:45:00 [3] 6.78 mi (15:29 / mi)
ahr:168 max:185 rhr:63 (injured) shoes: Brooks Adrenaline Gts 18 Runni

1.4 mile warm up. Stretched my calves, my whole body is super sore and tired. Did a 20 min in and 20 min out, then ran back to campus at same tempo pace. .45 mile cool down.

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