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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 10 days ending Jul 8, 2017:

activity # timemileskm+m
  Orienteering8 4:41:41 20.75(13:34) 33.4(8:26) 356
  Running9 2:05:34 9.71(12:56) 15.62(8:02) 46
  Stretching3 30:00
  Core1 20:00
  Total15 7:37:15 30.46 49.02 402
  [1-5]12 7:06:34

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Saturday Jul 8, 2017 #

2 PM

Orienteering 36:20 intensity: (10:08 @1) + (16:46 @2) + (9:26 @3) 3.16 km (11:29 / km) +60m 10:29 / km
ahr:137 max:170 shoes: Inov8 Oroc 280 (2)

Middle model map walk with a few controls at pace. Really enjoyed this map and it was a good confidence booster. Legs heavy.

Friday Jul 7, 2017 #

Note
(rest day)

C • Good. 3

Thursday Jul 6, 2017 #

9 AM

Running warm up/down 11:00 intensity: (1:40 @1) + (1:36 @2) + (6:59 @3) + (45 @4) 1.42 km (7:43 / km) +6m 7:35 / km
ahr:150 max:188 shoes: Inov8 Oroc 280 (2)

Orienteering 58:16 intensity: (22 @0) + (1:12 @1) + (9:44 @2) + (42:55 @3) + (4:03 @4) 6.19 km (9:25 / km) +87m 8:48 / km
ahr:155 max:181 shoes: Inov8 Oroc 280 (2)

4x intervals with the Americans! First two starting with a huge group to mock a relay situation an 2nd two with 2 other people to mock middle Q starts. The loops were all good but the 3rd was really great! Quite tired though so I think tomorrow will be a rest day.
C • Enjoy your rest day! 3

Running warm up/down 4:00 intensity: (1:58 @2) + (2:02 @3) 0.6 km (6:40 / km) +1m 6:35 / km
ahr:148 max:163 shoes: Inov8 Oroc 280 (2)

2 PM

Stretching 10:00 [0]

Wednesday Jul 5, 2017 #

9 AM

Running warm up/down 16:31 intensity: (6:23 @1) + (3:45 @2) + (6:23 @3) 1.5 km (11:01 / km) +12m 10:35 / km
ahr:133 max:159 shoes: Saucony Guide 10

10 AM

Orienteering (Sprint ) 15:51 intensity: (10 @2) + (9:14 @3) + (6:27 @4) 2.8 km (5:40 / km) +45m 5:15 / km
ahr:167 max:183 shoes: Saucony Guide 10

Pispala sprint race simulation. Small error from 16-17, thought I was a level up but I wasn't. Other than that it was really good but legs were pooped on the hills.

Running warm up/down 5:31 intensity: (3:15 @2) + (1:34 @3) + (42 @4) 0.71 km (7:44 / km)
ahr:147 max:177 shoes: Saucony Guide 10

2 PM

Stretching 15:00 [0]

Tuesday Jul 4, 2017 #

9 AM

Running warm up/down 7:30 intensity: (7:03 @2) + (27 @3) 1.08 km (6:59 / km) +10m 6:40 / km
ahr:145 max:172 shoes: NB Vazee Summit

Orienteering 58:45 intensity: (8 @0) + (5:00 @1) + (52:12 @2) + (1:25 @3) 4.88 km (12:02 / km) +67m 11:15 / km
ahr:138 max:161 shoes: NB Vazee Summit

New map! 2 loops working on visualizing, and reading ahead when I know that the leg is over. Got really tired about halfway through and started making silly mistakes. The majority of the first loop was good though except for 12.

Running warm up/down 10:00 intensity: (55 @1) + (8:46 @2) + (19 @3) 1.2 km (8:20 / km) +5m 8:10 / km
ahr:139 max:157 shoes: NB Vazee Summit

5 PM

Core 20:00 [2]

Monday Jul 3, 2017 #

1 PM

Orienteering 1:05:30 intensity: (11 @0) + (1:44 @1) + (56:56 @2) + (6:39 @3) 7.22 km (9:05 / km) +56m 8:44 / km
ahr:145 max:175 shoes: NB Vazee Summit

Back to Finland and back to Kortejärvi. Took it pretty easy, and was doing a bunch of legs from the training we did here before, but backwards. The first few legs were in more bland terrain, and then into the technical area again. Most of this went really well but then I started to get tired and sloppy with my compass and made some... detours...

nap time
5 PM

Stretching 5:00 [0]

Sunday Jul 2, 2017 #

4 PM

Running warm up/down 20:20 intensity: (35 @1) + (16:15 @2) + (3:30 @3) 2.35 km (8:39 / km) +5m 8:33 / km
ahr:150 max:182 shoes: NB Vazee Summit

usual warmup

Orienteering race (Sprint ) 18:34 intensity: (6:09 @3) + (11:33 @4) + (52 @5) 3.53 km (5:15 / km) +28m 5:03 / km
ahr:178 max:200 shoes: NB Vazee Summit

WOC Sprint Relay Leg 1
After some drama regarding team Canada, I ended up on the lead leg - what an awesome experience!
I was more nervous here than the Quali, but still fairly calm. I knew that the course was going to be fast (probably too fast), and hilly, which was kind of intimidating, but I handled the nerves well.
Goal was to apply what I learned from the quali regarding routechoice and planning, and just push hard.

Starting out, everyone went super hella fast and I was excited too so I tried really hard to keep up which probably wasn't very wise because I was dying by the 3rd control. Those hills were basically walls with grass on them... with TV cameras at the top to get that really good "look of death" angle!

The first leg was fairly long, and threw you right into the tricky ruined castle grounds with CPs everywhere. I really looked up and got to the right one, and then nailed 2 as well. By this point I was mostly into the map, but still I little flustered from the start. I took the long climbs on 2-3 to get into the map and plan a lot.
Leg 3 was super sketch with tons of ups and downs and side hills and I saw NZL go all the way around and I debated this for a split second but then decided not to... wondering what that would have been like.
3-4 was a longer leg into the urban part. I think I took the right route, and here I tried to get the legs turning over faster. The rest of the urban part was great, with no mistakes and really good planning all along. The only small mistake was coming into 7 where I missed cutting a corner.
7-8 was good but there was a small hesitation going into 9 as to which spur I needed to go up... and then slowly make my way up. (I was dying more at this point)
On 10 I should have read my description because I hesitated going into this one as well.
After the arena passage I didn't have any troubles because we went back into the castle area where we repeated a CP and I was familiar with it all. I was so tired at this point oh my goodness - I was just trying to keep my heart from exploding from my chest.

Overall it was a clean race besides some hesitations just outside the circle. I did a good job focusing on my goals and trying to run as hard as I could. Again, the physical side wasn't super strong today but I did what I could do! This was not my favourite course ever... there were many times where I was like "you want me to go where?!" but it was a really different area and cool to run in.
5 PM

Running warm up/down 5:10 intensity: (4:33 @2) + (37 @3) 0.7 km (7:23 / km) +2m 7:19 / km
ahr:152 max:170 shoes: NB Vazee Summit

Saturday Jul 1, 2017 #

Note

Was going to run one of the public sprint races today but I had an awful sleep last night and my lower leg is bugging me just a bit so I decided to take it easy. May jog a little bit later on.

Happy Canada day!
C • Happy 1

Friday Jun 30, 2017 #

Event: WOC 2017
 
12 PM

Running warm up/down 27:26 intensity: (27 @1) + (6:47 @2) + (19:49 @3) + (23 @4) 3.1 km (8:51 / km) +3m 8:49 / km
ahr:160 max:200 shoes: NB Vazee Summit

+ dynamics and drills

Orienteering race (Sprint ) 13:57 intensity: (1:20 @2) + (12:37 @3) 2.92 km (4:47 / km)
ahr:154 max:160 shoes: NB Vazee Summit

WOC Sprint Q
Going into this race I was surprisingly really calm. I didn't feel nervous, just excited.

Start to 1- went really well, immediately in the zone.
1-2 - what should have been a mainly flat leg turned into one with a really steep climb because I missed a small trail and dropped too low into the large depression. Tried to really hammer up the hill to make up time. 2-3 I had the CP on the hill top and could basically see it from 2
3-4 zigzag-y running because there were really steep banks around the road that looked awful to run up, but attacked the control well.
4-5 didn't really read my control description and lost time going to the wrong bush on this one. Totally overshot.
5-6 nailed it
6-7 was so focused on reading the last 2/3 of the leg that I didn't get the exit quite right. I added distance but heading immediately to the road where it would have been better to cut through the parking lot. Even though I was running quite hard down the road, it was still probably not the best route. The ending of this leg was fine, but just slow up the hill. This is where Julia Gross caught up to me. I tried to use her to push me but that girl's got wheels.
7-8 great attack
8-9 debatable routechoice. Went left and low adding more climb than if I had gone right. Hesitated a little attacking the control because there was some weird woodsy stuff.
9-10 easy peasy
10-11 probably took the long way around the building, Julia some time on me here
11-12 another bad route, should have gone right, but I zigzagged on the left route. The entrance to this wasn't as good as taking the other route. I tried to push hard here.
The rest was clean!

So, overall I lost time to routechoice, and to not reading the whole leg. I focus to much on reading the exit, and then the ending of the leg, when I should be looking at the entire leg as a whole. Lesson learned!

Definitely still not at my best physical shape, but that's acceptable.
1 PM

Running warm up/down 10:21 intensity: (3 @1) + (6:45 @2) + (3:33 @3) 1.58 km (6:32 / km) +2m 6:30 / km
ahr:155 max:164 shoes: NB Vazee Summit

Thursday Jun 29, 2017 #

10 AM

Running warm up/down 7:45 intensity: (7:05 @2) + (40 @3) 1.38 km (5:37 / km)
ahr:153 max:159 shoes: Saucony Guide 10

Orienteering (Sprint ) 14:28 intensity: (14 @1) + (40 @2) + (10:58 @3) + (2:36 @4) 2.7 km (5:22 / km) +13m 5:14 / km
ahr:172 max:187 shoes: Saucony Guide 10

Sprint model

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