Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Evalin B

In the 30 days ending Sep 30, 2015:

activity	#	time	miles		km		+m
Running	23	13:31:35	86.78	(9:21)	139.67	(5:49)
Orienteering	3	3:08:02	13.22	(14:14)	21.27	(8:50)
Workout	5	2:51:37	20.14	(8:31)	32.42	(5:18)
Strength/Core	5	2:25:00	0.42		0.68
Technical/Drills	7	1:05:00
Biking	1	44:50	7.23	(6:12)	11.64	(3:51)
Spinning	1	30:00	4.9	(6:07)	7.89	(3:48)
Total	26	24:16:04	132.7		213.56

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Wednesday Sep 30, 2015 #

7 AM

Strength/Core 40:00 [3]

8 AM

Spinning 30:00 [2] 4.9 mi (6:07 / mi)

After which I had to quickly get back to my dorm in the pouring rain since I had 20 minutes until class :(

Tuesday Sep 29, 2015 #

Running warm up/down 16:55 [3] 1.76 mi (9:37 / mi)
shoes: Asics Gel Cumulus

Technical/Drills 10:00 [3]

Workout (Tempo/Hills) 59:40 [4] 6.41 mi (9:18 / mi)
shoes: Asics Gel Cumulus

Started with a tempo mile on the track- 7:50
Then jogged about 9 minutes to the bottom of a hilly road.
There we had to run to the top but it was 1min hard up, 30sec jog down. Repeat until at the top, then jog all the way down. X2
Then jog all the way back to the track and do another mile- 8:10

Running warm up/down 7:20 [3] 0.7 mi (10:28 / mi)
shoes: Asics Gel Cumulus

Sunday Sep 27, 2015 #

Running warm up/down 2:30 [3] 0.25 mi (10:01 / mi)
shoes: VJ Bold Berries

Orienteering race 1:35:51 [4] 9.82 km (9:46 / km)
shoes: VJ Bold Berries

Blegh. Chase start. Emma started 2 minutes after me and caught me on the second control where I had a small error. Took a bad route choice to 5 and she got ahead, and then I messed up so bad on 6. I wasn't sure where I was half the time on that leg. I messed up 9 really bad and completely just went past the trail I had to turn on and ended up going really out of the way. Went off my compass to 10. Turned off the trail too late on 13 and spent too much time looking for it. Still managed a third overall.

Straight line distance was 6.7... So it shows how much I messed up.

Saturday Sep 26, 2015 #

Event: Ottawa O-Fest - 2015 Ontario Orienteering Championships

Running warm up/down 6:00 [3] 0.5 mi (12:00 / mi)
shoes: VJ Bold Berries

Orienteering race 42:40 [5] 4.42 km (9:39 / km)
shoes: VJ Bold Berries

Fairly good race, had some mistakes because reading the contours was impossible. Running felt very fast though, especially when Mel and I were racing head to head for the second half of the race.

Running warm up/down 7:30 [3] 1.2 km (6:15 / km)
shoes: VJ Bold Berries

6a Middle - Splits

Friday Sep 25, 2015 #

Running 30:00 [3] 3.32 mi (9:02 / mi)
shoes: Asics Gel Cumulus

Easy run around craftsbury's ski trails before leaving for Ottawa.

Thursday Sep 24, 2015 #

Note

:( My watch is getting so glitchy.
It takes about 15 minutes until the bar starts to move when I'm getting location, so like 20 minutes until i finally get location.
AND today, as I was sitting in class, it just started trying to get location by itself. I hit the back button and it kept doing it randomly.

Wednesday Sep 23, 2015 #

7 AM

Running 28:25 [3] 3.0 mi (9:28 / mi)
shoes: Asics Gel Cumulus

chilly

Strength/Core 20:00 [3]

Running warm up/down 14:15 [3] 1.46 mi (9:46 / mi)
shoes: Asics Gel Cumulus

Tuesday Sep 22, 2015 #

Running warm up/down 9:42 [3] 1.0 mi (9:42 / mi)
shoes: Asics Gel Cumulus

Technical/Drills 10:00 [3]

Workout tempo 39:40 [3] 5.0 mi (7:56 / mi)
shoes: Asics Gel Cumulus

5x mile repeats. Goal pace: 8:00
7:56, 7:52, 7:58, 7:58, 7:56
I'm glad I was able to stay under the pace for the whole workout.

Running warm up/down 11:20 [3] 1.08 mi (10:30 / mi)
shoes: Asics Gel Cumulus

Sunday Sep 20, 2015 #

Running long 1:22:20 [3] 8.6 mi (9:34 / mi)
shoes: Hoka

Saturday Sep 19, 2015 #

Running warm up/down 23:40 [3] 2.3 mi (10:17 / mi)
shoes: Asics Gel Cumulus

Running race 23:15 [4] 3.1 mi (7:30 / mi)
shoes: VJ Bold Berries

Unfortunately, I left my xc flats in the car last weekend, so I had to wear my o-shoes. I'll have to wear them for the next race as well...
The sad part: this was a flat course.
My PR on this course last year was 21:50 so I'm a bit disappointed, but it was also much hotter and I also got a cramp after the first mile. I wasn't near any of my teammates, so I didn't have them to make me go faster...

Running warm up/down 11:30 [3] 1.07 mi (10:45 / mi)
shoes: Asics Gel Cumulus

Friday Sep 18, 2015 #

Running 33:00 [3] 3.67 mi (9:00 / mi)
shoes: Asics Gel Cumulus

Thursday Sep 17, 2015 #

Running 46:00 [3] 5.0 mi (9:12 / mi)
shoes: Hoka

Running 1:25 [4] 0.3 mi (4:43 / mi)

Field sprints

Technical/Drills 5:00 [3]

Running warm up/down 6:50 [3] 0.74 mi (9:14 / mi)
shoes: Hoka

Wednesday Sep 16, 2015 #

7 AM

Running 28:28 [3] 3.04 mi (9:22 / mi)
shoes: Hoka

Strength/Core 20:00 [3]

Running warm up/down 14:30 [3] 1.5 mi (9:40 / mi)
shoes: Hoka

Tuesday Sep 15, 2015 #

Running warm up/down 9:25 [3] 1.02 mi (9:14 / mi)
shoes: Asics Gel Cumulus

Technical/Drills 10:00 [3]

Workout tempo 24:40 [4] 2.94 mi (8:23 / mi)
shoes: Asics Gel Cumulus

3xmile loops, goal pace 8:00, I got tired on the second and third one

Workout hills 2:15 [5] 0.16 mi (14:05 / mi)
shoes: Asics Gel Cumulus

6 short and quick hill sprints on trail

Running warm up/down 17:05 [3] 1.72 mi (9:56 / mi)
shoes: Asics Gel Cumulus

(+ jogging in between)

Monday Sep 14, 2015 #

Running 23:15 [3] 2.6 mi (8:57 / mi)
shoes: Asics Gel Cumulus

Saturday Sep 12, 2015 #

Running warm up/down 13:20 [3] 1.28 mi (10:25 / mi)
shoes: FILA Turbo Fuel Energized

Technical/Drills 10:00 [3]

Running race 23:48 [5] 3.1 mi (7:41 / mi)

This was always the one of the worst courses in high school, and the worst one now. But my goal going into the race was to stay strong on the hills and I did exactly that. I'm very happy with my time, especially since it's the first meet and I always ran this at least a minute slower for my high school state meets.

C • Mountain climber 2

Running warm up/down 6:40 [3] 0.57 mi (11:42 / mi)
shoes: FILA Turbo Fuel Energized

Friday Sep 11, 2015 #

Running 18:30 [3] 2.03 mi (9:07 / mi)
shoes: FILA Turbo Fuel Energized

Running 7:04 [3] 0.9 mi (7:51 / mi)
shoes: FILA Turbo Fuel Energized

200 sprint/jog

Running warm up/down 8:00 [3] 0.81 mi (9:52 / mi)
shoes: FILA Turbo Fuel Energized

Technical/Drills 10:00 [3]

Thursday Sep 10, 2015 #

Running 48:25 [3] 5.0 mi (9:41 / mi)
shoes: Hoka

Wednesday Sep 9, 2015 #

Running 27:50 [3] 3.1 mi (8:59 / mi)
shoes: Hoka

Strength/Core 30:00 [3]

Running 9:35 [3] 1.1 mi (8:43 / mi)
shoes: Hoka

Tuesday Sep 8, 2015 #

Running warm up/down 9:22 [3] 0.97 mi (9:39 / mi)
shoes: Merrell

Lordy lord, snapchat said it was 95 at the time of practice.

Workout tempo 25:32 [3] 3.15 mi (8:06 / mi)
shoes: Merrell

5x1000
Goal pace: 5:00
As predicted, the heat made it unbearable. First 3 were on pace but then I just died. A majority of the team, including myself, stopped without doing the sixth one, and went to cool off in an air conditioned building.

Cool down was walking back to school.

Sunday Sep 6, 2015 #

Biking 44:50 [3] 7.23 mi (6:12 / mi)

Drove to Provincetown, Cape Cod through the night and saw the sunrise. Then we went to a beach and rode around on this nice bike path.

Saturday Sep 5, 2015 #

Event: 2015 Corn Maze Champs

Running warm up/down 5:00 [3] 0.53 mi (9:26 / mi)
shoes: Merrell

Orienteering race 18:23 [4] 1.48 mi (12:25 / mi)
shoes: Merrell

Orienteering race 5:07 [5] 0.55 mi (9:18 / mi)
shoes: Merrell

C • Corn Maze 7

Orienteering race 26:01 [4] 2.34 mi (11:07 / mi)
shoes: Merrell

Night-O was fun! I picked up two balloons in the process. I guess I was distracted because I unpurposefully skipped some :(

Classic - Splits

Sprint - Splits

Night - Splits

Friday Sep 4, 2015 #

Running warm up/down 9:20 [3] 1.0 mi (9:20 / mi)
shoes: Hoka

Technical/Drills 10:00 [3]

Workout 19:50 [4] 4.0 km (4:58 / km)
shoes: Hoka

Coach has been having us calculate vdots and stuff, so today I was running at 5 min km pace. Not too bad :)
4x1000
A bunch of the other girls got in trouble for not pacing and running too fast, but I was good :)

Running warm up/down 7:00 [3] 0.7 mi (10:00 / mi)
shoes: Hoka

Thursday Sep 3, 2015 #

Running long 1:11:50 [3] 7.32 mi (9:49 / mi)
shoes: Hoka

7 really hilly miles in 90°+humidity weather is not what I wanted to do today.

C • Hills 3

Wednesday Sep 2, 2015 #

Running 28:38 [3] 3.05 mi (9:23 / mi)
shoes: FILA Turbo Fuel Energized

Strength/Core 35:00 [3] 0.42 mi (1:23:19 / mi)

Running 7:50 [3] 0.7 mi (11:11 / mi)
shoes: FILA Turbo Fuel Energized

Tuesday Sep 1, 2015 #

Running 53:30 [3] 6.0 mi (8:55 / mi)
shoes: Hoka

Running 1:13 [3] 0.15 mi (8:07 / mi)
shoes: Hoka

accelerations

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