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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Orienteering4 2:47:58 10.48(16:02) 16.87(9:57) 37739c
  Running4 1:46:45 11.4(9:22) 18.35(5:49)
  Cycling1 40:00 7.89(11.8/h) 12.7(19.0/h)
  Stretching3 32:00
  Total9 5:46:43 29.77 47.92 37739c
  [1-5]9 5:41:43

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SuMoTuWeThFrSa

Saturday Sep 24, 2016 #

9 AM

Running warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: Inov8 Oroc 280 (2)

Stretching warm up/down 12:00 [1]

10 AM

Orienteering race (Long) 1:22:40 [4] ***** 6.0 km (13:47 / km) +215m 11:41 / km
17c shoes: Inov8 Oroc 280 (2)


Long - Green Z (WRE) - Splits

Friday Sep 23, 2016 #

Event: North American Orienteering Championships 2016
 
10 AM

Orienteering 20:00 [1] 2.47 km (8:06 / km)
shoes: Inov8 Oroc 280 (2)

NAOC middle model map
2 PM

Running warm up/down 15:00 [1] 1.8 km (8:20 / km)
shoes: Inov8 Oroc 280 (2)

Jog to start and warm up map (estimated time and distance)

Stretching warm up/down 10:00 [1]

3 PM

Orienteering race (Middle ) 44:28 [4] *** 4.6 km (9:40 / km) +155m 8:16 / km
22c shoes: Inov8 Oroc 280 (2)

4 PM

Running warm up/down 5:00 [1] 0.75 km (6:40 / km)
shoes: Inov8 Oroc 280 (2)


Middle - Red Y - Splits

Tuesday Sep 20, 2016 #

Running warm up/down 20:00 [2] 3.89 km (5:08 / km)
shoes: Mizuno Wave Inspire 11

From Mac to Kay Drage park

Stretching 5:00 [1]

Running intervals (Grass) 28:50 [3] 6.41 km (4:30 / km)
shoes: Mizuno Wave Inspire 11

4x4 mins with 1:30min rest. Rest 5 (excluded). 3x2 mins with 1min rest. Stomach was not a happy camper so I wasn't running at full speed. It was also stinkin hot and no shade or water... rough.

Running 6:45 [1] 1.13 km (5:58 / km)
shoes: Mizuno Wave Inspire 11

Jog to the princess point hill

Running hills 6:40 [4] 1.04 km (6:25 / km)
shoes: Mizuno Wave Inspire 11

4x hills back to back

Running warm up/down 14:30 [1] 2.13 km (6:48 / km)
shoes: Mizuno Wave Inspire 11

Stretching 5:00 [0]

Monday Sep 19, 2016 #

Note
(rest day)

This week will be an easier one because of NAOCs this weekend. Hard xc workout tomorrow and easy core/spin on Wednesday (time permitting)... This week's getting busy!

Sunday Sep 18, 2016 #

Cycling 40:00 [2] 12.7 km (19.0 kph)

Biked to and from the Dundas driving park to do some sprint stuff. Super windy day today, I almost blew away!
3 PM

Orienteering 11:15 [2] 2.21 km (5:06 / km) +2m 5:04 / km
shoes: Mizuno Wave Inspire 11

Direction change training in the driving park with no compass. There was some construction around the school that blocked off some of the course.
Lots of looking up and looking at exit directions.
Legs were feeling pretty worn out today.

Orienteering 9:35 [1] 1.59 km (6:02 / km) +5m 5:56 / km
shoes: Mizuno Wave Inspire 11

Line-O. Lots of little features to check off. Again, the construction blocked the line and there were so many people having BBQs and stuff that I had to alter the route at times.

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