Training Log Archive: AdventureGirl!In the 7 days ending Jul 10, 2016:
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Sunday Jul 10, 2016 #
Running warm up/down 12:00 [1] 1.91 km (6:17 / km)
shoes: NB Vazee Summit
Stretching warm up/down 13:00 [1]
Orienteering race (Sprint) 15:51 [5] *** 3.3 km (4:48 / km)
16c shoes: NB Vazee Summit
Kicked off the week with a great technical sprint in Scuol!
The first 1/3 of this race went so well - I went out fast and my nav was fast too. Through 1-5, I was planning ahead, keeping flow and staying relaxed. Then it was the long leg and that got me a little flustered. I took the route through the park after reading very intensely because there was so much going on.
I ran right past 7 because I had missed a corner so I had to double back a little. 8-11 were good, but I was super tired going uphill to 10.
The spectator loop got me totally confused so I slowed down a little more. I wasn't sure where I ended at the end of the loop, so I lost some time there. The park was also confusing with trying to see where all of the fences ended plus my legs were dead.
Pretty pleased though with a spot only 2 behind last year!!
Running warm up/down 6:40 [1] 0.96 km (6:57 / km)
shoes: NB Vazee Summit
Saturday Jul 9, 2016 #
Note
(rest day)
Friday Jul 8, 2016 #
Orienteering 19:28 [2] 2.63 km (7:24 / km) +75m 6:29 / km
shoes: NB Vazee Summit
Thursday Jul 7, 2016 #
Note
Orienteering 50:10 [3] 4.87 km (10:18 / km) +140m 9:00 / km
shoes: Inov8 Oroc 280 (2)
I took it at a decent pace- faster than a jog but nothing to overdo it. I made very few mistakes, only on 2 where I didn't really get the small contours, and 12 where I went too far down and didn't see the flag (I think it got chewed up by a cow).
Since I was looking up a lot, and matching the terrain up confidently, I spiked most of the controls and had good flow through some of the butterfly loops!
Road running warm up/down 3:00 [0] 0.48 km (6:13 / km)
shoes: Inov8 Oroc 280 (2)
Stretching 5:00 [0]
Wednesday Jul 6, 2016 #
Running warm up/down 10:36 [2] 1.36 km (7:47 / km) +72m 6:09 / km
shoes: Inov8 Oroc 280 (2)
Orienteering 56:04 [3] 4.16 km (13:29 / km) +267m 10:12 / km
shoes: Inov8 Oroc 280 (2)
2nd of the 3 was probably my best because I really focused on my navigation and ignored the others. I had small bobbles on the first one trying to find the different between knoll cliff and open rock. The third one there were some bigger ones where the vegetation on the map confused me a bunch.
I enjoyed this map a lot more than yesterday!
Running warm up/down 10:00 [2] 1.21 km (8:16 / km) +90m 6:01 / km
shoes: Inov8 Oroc 280 (2)
Less than 1k up but climbed about 10 contour lines (bleh)
then ran back down to the car.
Tuesday Jul 5, 2016 #
Map Study 25:00 [0]
Stretching 10:00 [0]
Orienteering 57:31 [3] 4.53 km (12:42 / km) +249m 9:58 / km
shoes: Inov8 Oroc 280 (2)
We walked to the start while thinking of our goals for this session as well as getting ourselves mentally warmed up. My goals were to be good on my compass, look up for the feature and figure out what to simplify for further trainings and races.
I did most of the course backwards and it generally it went well. I took it at an easy run but sometimes there was a lot of junk on the ground that made it hard to go fast. For the most part I was doing fine until in the circle where the ribbons were sometimes hard to find. I was only off on my compass for one leg, so I focused on getting back into that.
Not as lovely as the map from 2 days ago, but still nice!
Running 5:00 [1] 0.76 km (6:36 / km) +45m 5:05 / km
shoes: Inov8 Oroc 280 (2)
Monday Jul 4, 2016 #
Stretching 25:00 [1]
Road running warm up/down 8:00 [1] 1.45 km (5:31 / km)
shoes: NB Vazee Summit
Stretching warm up/down 7:00 [1]
Orienteering (Sprint ) 17:27 [4] 3.28 km (5:20 / km) +59m 4:53 / km
shoes: NB Vazee Summit
Took this just under race pace to get some speed work but also understand the map.
I felt generally tired, but I guess i'm just adjusting still.
Overall, the course went well. I was extremely focused the entire time, only off slightly when Pia informed me of some construction down the hill that blocked off a route.
I stopped at some CPs to make sure of where the flag was exactly with my control descriptions (there were no flags out). Some of them were questionable, but I got the idea.
Some construction blocked my routechoice but I easily adjusted and kept the flow.
This sprint is gonna be a tricky one, but so incredible cool!
Road running warm up/down 4:00 [1] 0.61 km (6:35 / km) +23m 5:32 / km
shoes: NB Vazee Summit