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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jun 3, 2018:

activity # timemileskm+m
  Orienteering6 5:45:47 25.14(13:45) 40.46(8:33) 970
  Cycling1 1:37:00 22.4(13.9/h) 36.05(22.3/h) 197
  Running6 1:34:10 7.62(12:21) 12.26(7:41) 132
  Strength1 35:00
  Total9 9:31:57 55.16 88.78 1298
  [1-5]9 9:30:20

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Sunday Jun 3, 2018 #

Note

Last call for registration for my urban AR fundraiser TOMORROW! See you at 7 for the race, or 6:20 for a mini ‘how to’! Gonna be a blast!
Please register here: https://docs.google.com/spreadsheets/d/1f00RZZVAwr...
10 AM

Running warm up/down 20:00 intensity: (10:25 @1) + (9:15 @2) + (20 @3) 1.55 km (12:55 / km) +28m 11:51 / km
ahr:141 max:163 shoes: NB Vazee Summit

Orienteering 1:03:46 intensity: (12 @0) + (1:45 @1) + (6:23 @2) + (55:12 @3) + (14 @4) 7.49 km (8:31 / km) +177m 7:37 / km
ahr:164 max:179 shoes: Inov8 Oroc 280 (2)

Long Advanced Race at Mt Foley

This was really fun! Goal was to focus, take good bearings and look up. This was done pretty well throughout!
Was slow off the start with some rocky side-hilling and not wanting to bust an ankle. Made a mistake on 3 but quickly fixed it. Then got into the less rocky bit and was able to push a little harder in there. Then slow again in the rocky stuff where I though that I was off my bearing to 12 (twice) but I was actually bang on both times. Hammer caught me here and we battled it out to the finish. Could barely keep up!
1 PM

Orienteering 22:45 intensity: (1:01 @1) + (7:24 @2) + (14:20 @3) 2.38 km (9:35 / km) +99m 7:56 / km
ahr:156 max:173 shoes: Inov8 Oroc 280 (2)

Relay leg 1,
Yikes.

Orienteering 23:22 intensity: (4 @0) + (20 @1) + (2:28 @2) + (20:30 @3) 2.59 km (9:02 / km) +78m 7:52 / km
ahr:162 max:174 shoes: Inov8 Oroc 280 (2)

Relay leg 2,
Yikes x 2.

Saturday Jun 2, 2018 #

9 AM

Running warm up/down 15:00 intensity: (38 @0) + (5:09 @1) + (8:54 @2) + (19 @3) 1.9 km (7:54 / km) +28m 7:22 / km
ahr:139 max:154 shoes: NB Vazee Summit

Orienteering 1:11:00 intensity: (47:22 @1) + (16:43 @2) + (6:55 @3) 5.61 km (12:40 / km) +138m 11:17 / km
ahr:134 max:169 shoes: NB Vazee Summit

Corridor training. This went very poorly. Couldn't focus well and my nav was just "off" but I can't really figure out the thing that was off...
The thinner part of the corridor was a bit better but I just wasn't feeling it.
Trying to think of the things I did well but they aren't coming to me yet lol.
1 PM

Running warm up/down 13:00 intensity: (3:04 @1) + (1:08 @2) + (8:48 @3) 1.91 km (6:49 / km)
ahr:147 max:168 shoes: Saucony Guide ISO

Orienteering 28:00 intensity: (9 @0) + (4:18 @1) + (5:08 @2) + (14:53 @3) + (3:32 @4) 4.82 km (5:48 / km) +3m 5:47 / km
ahr:161 max:185 shoes: Saucony Guide ISO

Sprinterval redemption after this morning.
Goal was to read ahead, check control descriptions and push. All of that was done except the control description part. That plus the fact that it was kind of hard to see the yellow pin flags made for some hesitation in the circle.
A little bobble in the park loop and a few missed passageways.

Can't forget about the routechoice around the Perth Pride Parade!!

Running warm up/down 10:00 intensity: (10 @1) + (1:03 @2) + (8:47 @3) 1.76 km (5:41 / km)
ahr:162 max:172 shoes: Saucony Guide ISO

Friday Jun 1, 2018 #

6 PM

Running warm up/down 5:20 intensity: (21 @0) + (4:33 @1) + (18 @2) + (8 @3) 0.77 km (6:56 / km)
ahr:125 max:142 shoes: NB Vazee Summit

Orienteering 52:00 intensity: (1:20 @1) + (8:22 @2) + (42:09 @3) + (9 @4) 6.0 km (8:40 / km) +39m 8:24 / km
ahr:159 max:179 shoes: NB Vazee Summit

Control Pick at Mt Foley. 36 controls, nice and short legs. Focus was on my compass bearing and maintaining flow. Both were off a few times but generally executed very well.

Running warm up/down 3:00 intensity: (45 @2) + (1:49 @3) + (26 @4) 0.4 km (7:33 / km) +5m 7:07 / km
ahr:169 max:195 shoes: NB Vazee Summit

Thursday May 31, 2018 #

Note

I don’t think that I’ve recovered from the weekend and travelling. Feeling so fatigued and sluggish all day today. My neck is also super cramped so that doesn’t help. Today might end up being a rest day instead of a day for training in the heat. :/

Strength (/core) 35:00 [3]
ahr:114 max:165

Core and strength on the deck in the heat to prepare for Hungary. Feeling wiped.
3 PM

Running 11:00 intensity: (19 @1) + (28 @2) + (10:12 @3) + (1 @4) 2.09 km (5:16 / km)
ahr:164 max:179 shoes: Brooks Ghost 10

Strides in the Park to get ready for the weekend.

Wednesday May 30, 2018 #

Note

Volunteering as an ambassador at a Fast and Female Champ Chats session today in Toronto. What a great initiative and an even greater group of strong, smart and beautiful ladies. More of this please!
4 PM

Cycling (Cross ) 1:37:00 intensity: (1:04:42 @1) + (29:36 @2) + (2:42 @3) 36.05 km (22.3 kph) +197m
ahr:122 max:152

I need to focus on keeping my shoulders down when cycling. My neck kills.

Tuesday May 29, 2018 #

Note
(rest day)

Travel day and doctors appointment. Here is the low down.

The tendon sheath of my tibialis posterior tendon is still a little inflamed but much better than before. The pain now is that there is a small cyst, very close to the nerve that's in between the tendon and the bone. Basically too much stuff in one place. She suggested a lighter, very mild injection but I said I'd wait and do it after Europe, just in case it takes a wrong turn. After this weekend I know that my leg can hold up and not affect my racing, so I'll keep it as it is for this summer.

Monday May 28, 2018 #

9 AM

Running warm up/down 11:40 intensity: (7:56 @1) + (3:44 @2) 1.08 km (10:49 / km) +40m 9:07 / km
ahr:126 max:145 shoes: Inov8 Oroc 280 (2)

Mostly dynamic stretching and drills

Orienteering race 1:24:54 intensity: (13 @0) + (3:43 @1) + (11:13 @2) + (1:09:30 @3) + (15 @4) 11.58 km (7:20 / km) +438m 6:10 / km
ahr:162 max:180 shoes: Inov8 Oroc 280 (2)

Long Distance.
Went into this race excited and ready to leave it out there. I wasn’t fully warmed up by the time I started and missed #1, but then won the next leg so that all evens out :P
The terrain around 3 was really weird and lost some time hesitating there. Don’t really remember the next few CPs but once I get the Routegadget up that will help lol.
Lost time on 7 because I was hesitant going up the spur even though I didn’t need to be.
Then on 9, I thought I was further down the hill than I was and started looking for a cliff too early. A downhill blind leg is not a good time to zone out. On 10 I took my gel coming up the climb into the circle and thought that I had the end of the leg for sure but then made another bobble.
Too high on 12, but after that I picked it up and made some good time on a nice downhill.
Vilppu caught me going to 16 and we were given’er to the end.
A little sloppy for my liking but still came out with the win.

Thanks to all the organizers for a fun weekend with stellar terrain and great courses!

Running warm up/down 5:10 intensity: (1:08 @1) + (3:02 @2) + (1:00 @3) 0.82 km (6:19 / km) +31m 5:19 / km
ahr:144 max:159 shoes: Inov8 Oroc 280 (2)

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