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Attackpoint - performance and training tools for orienteering athletes

Training Log: AdventureGirl!

In the last 7 days:

activity # timemileskm+m
  Orienteering4 1:42:28 11.63(8:49) 18.71(5:29)
  Cycling2 1:10:00
  Water running1 1:00:00
  Strength1 1:00:00
  Running4 50:00 4.85(10:18) 7.81(6:24)
  Armchair-O2 46:00
  Stretching/yoga/drills5 30:00
  Core1 20:00
  Rowing Erg1 5:00
  Total9 7:23:28 16.48 26.52
  [1-5]8 6:22:28
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MoTuWeThFrSaSu

Sunday Feb 19 #

Running warm up/down (Road) 13:00 [1] 2.03 km (6:24 / km)
shoes: Saucony Guide 10

Orienteering (Sprint ) 35:55 [2] 6.08 km (5:54 / km)
shoes: Saucony Guide 10

Last day in Armagh! A longer sprint course that combined Fridays and yesterday's maps. Took it slow and really looked and planned ahead and checked control descriptions. Legs were tired and blisters hurt a lot. No extremes pain in my tibia though but it's definitely sore.

I had a great weekend here and can't wait for the coming week in Sheffield ! I also can't get my Garmin to upload to AP at the moment so hopefully I can get that fixed

Saturday Feb 18 #

12 PM

Running warm up/down (Road) 10:00 [1] 1.56 km (6:25 / km)
shoes: Saucony Guide 10

Stretching/yoga/drills (dynamic) 7:00 [1]

Orienteering race (sprint) 24:14 [5] 4.67 km (5:11 / km)
shoes: Saucony Guide 10

Day 2 - Sprint Quali

This race started at the base of the stairs to this magnificent cathedral in Armagh and it pretty stunning. The race had some good technical decision making legs with precise map reading right off the start with many small passages, fences and staircases. On 3, I missed the tiny opening in a wall between a building and took the long route around instead. I also punched the wrong flag on my way to 9 but fixed it (my control was 10m past the first one on another tree). Then came number 10 which I think lots of people messed up on. I read my control description which only kind of made sense to me and ended up on the wrong side of a fence with a big long ways to get around to the proper side. Sigh.
Other than that I think I raced smart and invested small amounts of time here and there as to not get stuck and have a big blow up. Apparently that worked because I made the A final!

Running warm up/down (Road) 7:00 [1] 1.09 km (6:25 / km)
shoes: Saucony Guide 10

3 PM

Running warm up/down (Road) 10:00 [1] 1.6 km (6:15 / km)
shoes: NB Vazee Summit

Stretching/yoga/drills (dynamic) 8:00 [1]

Orienteering race (sprint) 20:09 [4] 3.94 km (5:07 / km)
shoes: NB Vazee Summit

Sprint Final

Had the same plan as the morning to invest time wisely since there were many traps and uncrossable fences. I was able to read ahead well and was reading inside the control circle better than in the morning. 13-the end was really smooth but after a steep climb up to 13 my legs were pretty wiped.

My leg didn't hurt to walk on, so that is good I guess! I've still been wearing the boot around just to give it a little time to take a break. The thing that is most in pain are my feet that I forgot to tape against blisters!

Friday Feb 17 #

Note

Made it to Armagh!
Had a good explore in Dublin and a fun first night race. More info to come better wifi

Stretching/yoga/drills 5:00 [0]

6 PM

Running warm up/down 10:00 [1] 1.53 km (6:32 / km)
shoes: NB Vazee Summit

7 PM

Orienteering race (night sprint) 22:10 [3] 4.02 km (5:31 / km)
shoes: NB Vazee Summit

First race in Armagh - in the night!
The race was a mass start (4 heats) with an OCup-like box right off the start, where you had to get 5/7 CPs before heading off on the course. Then there were running loops that you also had to do before going on the rest of the normal styled course. There were fun butterfly loops and a great mix of urban, park and forest. One little hesitation on control where I was hesitant about what side of the wall it was on and another where I couldn't see the flag behind a tree. Other than that, it took some time to shake the jello legs before getting up to speed, but I really enjoyed this race!

Thursday Feb 16 #

Note
(rest day)

Busy day at school + travel day!

Wednesday Feb 15 #

Water running 1:00:00 [2]

Casual pool run with canadian Olympic marathon runner

Tuesday Feb 14 #

Rowing Erg warm up/down 5:00 [1]

Strength 1:00:00 [3]

Cycling warm up/down (Spinning ) 10:00 [1]

Stretching/yoga/drills 5:00 [0]

Note

News!

Got the results from the bone scan today, and they aren't too bad!
The fracture is mild, and in a spot on the posterior side of my tibia, so there isn't risk of the bone actually breaking. I have a walking boot for about 4 weeks, but the doctor gave me the go ahead to race next week in Northern Ireland and in England too!
I got to see the pictures from the scan and the spot wasn't really visible on most pictures except one where it was prominent. my legs looked pretty even otherwise, except for a spot in my left knee which I'm not too sure about and I'm toes which makes sense since i'm a runner.

Good news nonetheless! Now I just gotta get some warmer socks because my toes are cold in this boot...

Armchair-O 10:00 [0]

Looking at maps from sprint camp! Looked like fun!

Monday Feb 13 #

Cycling (Spinning ) 1:00:00 intensity: (39:00 @1) + (21:00 @4)

20min warm up

5x 1:30 with 30s rest
Rest 3
2x 3min with 1min rest
Alternated sprint and out of the seat for a song

Cool down 16min

Armchair-O 36:00 [0]

Sprint maps for the warm up and cool down

Core 20:00 [3]

Stretching/yoga/drills 5:00 [0]

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3+ days ago
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Training Targets

Feb 1–28 (28d)
Soccer
+ Swimming
+ Orienteering
+ Running
+ Nordic Skiing
+ Road running
+ Running - Snowshoe
+ Cycling
+ paddling
+ other
+ Water running
+ Track
+ Rowing Erg [1-2]
18:00:00
actual:14:06:5578%
projected:20:48:05115%
Soccer
+ Swimming
+ Orienteering
+ Running
+ Nordic Skiing
+ Road running
+ Running - Snowshoe
+ Cycling
+ paddling
+ other
+ Water running
+ Track
+ Rowing Erg [3]
3:30:00
actual:1:27:1041%
projected:2:08:2761%
Soccer
+ Swimming
+ Orienteering
+ Running
+ Nordic Skiing
+ Road running
+ Running - Snowshoe
+ Cycling
+ paddling
+ other
+ Water running
+ Track
+ Rowing Erg [4]
2:00:00
actual:41:0934%
projected:1:00:3950%
Soccer
+ Swimming
+ Orienteering
+ Running
+ Nordic Skiing
+ Road running
+ Running - Snowshoe
+ Cycling
+ paddling
+ other
+ Water running
+ Track
+ Rowing Erg [5]
1:00:00
actual:24:1440%
projected:35:4359%
Core
+ Strength [1-5]
6:00:00
actual:4:55:0081%
projected:7:14:44120%
Stretching/yoga/drills [0-1]2:00:00
actual:1:26:0071%
projected:2:06:44105%
Total 32:30:00
actual:24:16:2874%
projected:35:46:22110%
Orienteering [1-5]7:00:00
actual:5:09:2873%
projected:7:36:03108%
Armchair-O [0]4:00:00
actual:1:16:0031%
projected:1:52:0046%

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