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Training Log: AdventureGirl!

In the last 7 days:

activity # timemileskm+m
  Orienteering5 3:14:14 14.68(13:14) 23.63(8:13) 239
  Running4 1:36:00 7.99(12:00) 12.87(7:28) 132
  Strength1 30:00
  Core1 30:00
  Stretching/yoga/drills1 5:00
  Total9 5:55:14 22.68 36.49 371
  [1-5]8 5:48:09
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2:11
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FrSaSuMoTuWeTh

Wednesday Jun 28 #

Note
(rest day)

Walked around Tartu where we could to scope out the sprint

Tuesday Jun 27 #

2 PM

Running warm up/down 14:20 intensity: (30 @1) + (13:33 @2) + (17 @3) 2.78 km (5:09 / km) +8m 5:05 / km
ahr:144 max:160 shoes: Saucony Guide 10

Orienteering (Sprint ) 18:40 intensity: (4:40 @2) + (14:00 @3) 3.65 km (5:07 / km)
ahr:162 max:180 shoes: Saucony Guide 10

Sprint training in Tartu with Damian and Raphael. Focus was to apply all the rules of sprint - like planning ahead and reading the whole leg. I had no issues besides being tricked by my control description (gotta practice, I'm getting lazy). Amafter analyzing the routes I think I picked pretty solid ones apart from one or two that were longer.
Legs felt tired.

Running warm up/down 10:20 intensity: (3:53 @2) + (6:27 @3) 1.85 km (5:35 / km) +34m 5:07 / km
ahr:160 max:175 shoes: Saucony Guide 10

3 PM

Stretching/yoga/drills 5:00 [0]

Monday Jun 26 #

Note
(rest day)

Sunday Jun 25 #

4 PM

Running warm up/down 10:00 intensity: (9 @0) + (2:59 @1) + (6:45 @2) + (7 @3) 1.2 km (8:20 / km) +2m 8:15 / km
ahr:128 max:151 shoes: Inov8 Oroc 280 (2)

Run with some dynamics

Orienteering race 50:10 intensity: (28 @1) + (34:15 @2) + (15:27 @3) 5.1 km (9:50 / km) +35m 9:31 / km
ahr:151 max:178 shoes: Inov8 Oroc 280 (2)

Relay stimulation craziness!
Mass start with forking. Nailed 1 and probably didn't have a solid enough plan to 2. I was with Tyra and we went too far left. Eventually realized and got to 2 just behind Julia and Izzy. Was with them from 2-6 but then I made a mega mistake on 7 and 8. Was pretty tired by then so I slowly made it back to the end.

Fun end to the training week! Lots learned and tons of fun! Now onto WOC!

Running warm up/down 5:00 intensity: (22 @1) + (4:38 @2) 0.77 km (6:27 / km)
ahr:134 max:144 shoes: Inov8 Oroc 280 (2)

Saturday Jun 24 #

8 AM

Strength (& conditioning ) 30:00 [3]

Agility and strength
10 AM

Orienteering 49:30 intensity: (49 @1) + (32:32 @2) + (16:09 @3) 5.79 km (8:33 / km) +64m 8:06 / km
ahr:151 max:171 shoes: Inov8 Oroc 280 (3)

Short warmup (2:40) and then a long course. Skipped from 2-4, and then 7-10.
Small error on 5 but for the rest I felt super confident on my entries and exits from the controls. Lots of trail running so it wasn't super exciting but the white woods were fun to run through.
4 PM

Running warm up/down 2:00 intensity: (17 @1) + (1:43 @2) 0.25 km (8:02 / km)
ahr:137 max:149 shoes: Saucony Guide 10

Orienteering 25:54 intensity: (12:19 @2) + (13:35 @3) 4.16 km (6:13 / km) +70m 5:45 / km
ahr:159 max:180 shoes: Saucony Guide 10

Sprint training.
Took a poor route choice down a ton of stairs and lost a lot of time there. Other than that I focused on being 1-2 steps ahead the whole time to flow through the controls. Lots of climb and my legs are feeling tired. Rest day tomorrow !

Map with route: https://drive.google.com/open?id=0B1A8QW9SWnWIYzF0...

Running warm up/down 3:00 [2] 0.46 km (6:33 / km) +5m 6:13 / km
ahr:141 max:150 shoes: Saucony Guide 10

Friday Jun 23 #

8 AM

Core 30:00 [2]

Agility/dynamic warmup and core
10 AM

Running warm up/down 6:20 intensity: (39 @1) + (5:41 @2) 0.93 km (6:50 / km) +14m 6:22 / km
ahr:138 max:148 shoes: Inov8 Oroc 280 (3)

Running (Terrain/map run) 40:00 intensity: (1:00 @1) + (21:00 @2) + (18:00 @3) 3.77 km (10:37 / km) +70m 9:43 / km
ahr:153 max:178 shoes: Inov8 Oroc 280 (3)

5x 2mins, 1min, 30s with 90s rest through the terrain with Tyra, Julia and Izzy. 15s surge on the 2mins. We had a map and were reading along and had to relocate many times. Props to Izzy for the most graceful wipeout !

My calf is feeling better but still sore. Some pain in my lower tibia.

Running warm up/down 5:00 intensity: (7 @1) + (4:45 @2) + (8 @3) 0.86 km (5:50 / km)
ahr:137 max:150 shoes: Inov8 Oroc 280 (3)

4 PM

Orienteering 50:00 intensity: (1:56 @0) + (24:46 @1) + (21:48 @2) + (1:30 @3) 4.93 km (10:09 / km) +70m 9:28 / km
ahr:122 max:160 shoes: Inov8 Oroc 280 (3)

Map walk in long terrain with Izzy! Lots of discussing stuff and learning! Good stuff :)
Jog back to the parking.

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