Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m
Orienteering	12	8:49:18	40.51		65.2		610
Cycling	12	8:35:00	20.14		32.42
Strength	6	5:25:00
Water running	4	4:00:00
Core	5	2:30:00
Map Study	4	2:06:00
Stretching	15	1:46:00
Running	4	50:00	4.85	(10:18)	7.81	(6:24)
Climbing	1	40:00
Rowing Erg	6	30:00
Road running	1	8:09	0.97	(8:26)	1.55	(5:14)	4
Total	40	35:19:27	66.48		106.99		614
[1-5]	37	31:42:27

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Tuesday Feb 28, 2017 #

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

Strength 1:00:00 [3]

No extreme weight bearing things for my legs until the stress fracture is done. Mostly upper body and some sitting leg machines.

Cycling 35:00

WU -10
Alternated 30 on and 30 off for 10
CD - 15

Stretching 5:00 [0]

Monday Feb 27, 2017 #

Note
(rest day)

Jet lagged and definitely getting sick. Sore throat and a tickly cough and generally just pooped :/

Sunday Feb 26, 2017 #

Note
(rest day)

Travel day back home. Had a great time this week!

C • :) 2

Saturday Feb 25, 2017 #

10 AM

Road running warm up/down 8:09 [1] 1.55 km (5:14 / km) +4m 5:11 / km
shoes: NB Vazee Summit

11 AM

Orienteering 38:29 [2] 6.02 km (6:24 / km) +90m 5:57 / km
shoes: NB Vazee Summit

Super muddy race in Stockport! Mostly in some wooded area with trails but also some urban area. Took it a little on the slower side because getting up to speed in the mud was pretty difficult. Definitely spent some time on my butt and in some thorns... Still fun though!

Friday Feb 24, 2017 #

Note
(rest day)

Spent the whole day walking around Sheffield and then in the Peaks District! A lovely sunny hike followed by a boat tour in an old underground mine that was flooded - don't forget cake and tea to warm up after. Perfect day!

Thursday Feb 23, 2017 #

Map Study 50:00 [0]

looking at maps while spinning and some other maps from Charlotte's collection

2 PM

Core 40:00 [2]

10x 4min tabatas

3 PM

Cycling (Spinning ) 45:00 [1]

4 PM

Orienteering 50:00 8.56 km (5:50 / km) +151m 5:22 / km
shoes: Saucony Guide 10

Sprintervals with some of the ShUOC peeps! First one went really well! I got up to speed and was ready along really well. The second one started out great, got stopped by some traffic and then it went a little crazy. A passage between a building was blocked off so I had to take the long route fully around. Then, I apperently can't count and went 11-13-14-12- 15... I dunno man. The last one went well but I got confused by some multi level stuff in the middle. Great fun to run with some new people and in a new area!

Ran back home uphill

C • Counting 1

Wednesday Feb 22, 2017 #

11 AM

Orienteering (sprint) 41:20 [2] 5.86 km (7:03 / km) +101m 6:29 / km
shoes: Saucony Guide 10

Essentially a control pick at Walkley Park. Some park terrain but mostly a complex housing area with small little pathways and stairs. Really fun!
Took it slow because my quad was feeling really weird, but I didn't have pain in my tibia until the last minute.
Read and looked ahead and made sure to look up to see the right building I was aiming for. Glad I brought my magnifier - there were some tiny little passages!

3 PM

Orienteering (Map walk) 30:00 [1]

Count 50%
Another map walk in the afternoon in a housing complex. Tried it without compass and doing some map memory. Trickiest part it keeping all the buildings that look the same straight in your head!

4 PM

Climbing 40:00 [2]

With Tamsin at a local climbing gym - hard work and great fun!

Tuesday Feb 21, 2017 #

Orienteering (Map walk ) 1:00:00 [1]

Walked around 2 sprint maps today since I didn't think running was a good idea. Total walking time was around 4 hours in two parts, and probably well over 10k. My quad of the non-injured leg is quite tired from the uneven-ness of the boot. I feel like the boot is like a sketchers shape up shoe but only on one leg...

C • Shape up shoe 2

12 PM

Core 40:00 [3]

Core + plyos + a little strength

5 PM

Cycling (Stationary bike ) 1:00:00

6 PM

Stretching 15:00 [0]

Monday Feb 20, 2017 #

Core 40:00 [3]

Circuit training at the gym in Sheffield! Legs are feeling the weekend for sure.

I also went for about a 2 hour or so hike in the Peak District with Tamsin this morning - absolutely stunning views! It was incredibly windy and then it started sprinkling rain perpendicular to us. Still warm out so it was fine. Then we had nice warm lunch and headed back into town. :D

Sunday Feb 19, 2017 #

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

9 AM

Orienteering 35:56 [2] 6.08 km (5:55 / km) +119m 5:23 / 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 !

Saturday Feb 18, 2017 #

12 PM

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

Stretching (dynamic) 7:00 [1]

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

Orienteering 24:14 [5] 4.67 km (5:11 / km) +42m 4:58 / 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!

3 PM

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

Stretching (dynamic) 8:00 [1]

Orienteering 20:09 [4] 3.94 km (5:07 / km) +65m 4:43 / 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, 2017 #

Event: Armagh Sprint Weekend

Note

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

Stretching 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 22:10 [3] 4.02 km (5:31 / km) +43m 5:14 / 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, 2017 #

Note
(rest day)

Busy day at school + travel day!

Wednesday Feb 15, 2017 #

Water running 1:00:00 [2]

Casual pool run with canadian Olympic marathon runner

Tuesday Feb 14, 2017 #

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

Strength 1:00:00 [3]

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

Stretching 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...

C • Mild Stress Fracture 10

Map Study 10:00 [0]

Looking at maps from sprint camp! Looked like fun!

Monday Feb 13, 2017 #

Cycling (Spinning ) 1:00:00

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

Map Study 36:00 [0]

Sprint maps for the warm up and cool down

Core 20:00 [3]

Stretching 5:00 [0]

Sunday Feb 12, 2017 #

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

Strength 30:00 [3]

So it was gross today so I though that I'd head to the gym in the evening. I was 99.9% sure it closed at 8pm on Sunday but apparently it closes at 7. So I walked over to the grocery store after to grab a bite to eat before heading over to Mac to pool run. Then I missed the bus and ended up walking all the way over in the slush... oh well, the gym session was short but sweet and the xc girls and I had some good times at the pool gossiping bout track times!

Water running 1:00:00 [2]

Saturday Feb 11, 2017 #

Cycling (Cross ) 1:40:00 [2] 32.42 km (19.5 kph)
shoes: Kona Jake CX Bike

Took my new bike out for its first ride!
It was warm out today so I thought that the rail trail would be fine and it was great for the first 30 mins but after that, there was more snow on the trail and it got quite slick. I wiped out a few times before bailing to the side roads, which I went back and forth on for a while. Some good hills on those! I also got completely covered in mud... good stuff :D
Bike was so smooth and so fun, I can't wait for the snow to be gone to take it out again!

Friday Feb 10, 2017 #

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

Strength 55:00 [3]

Easier one today. Left a bit earlier than planned because I was getting hangry

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

Stretching 5:00 [0]

Thursday Feb 9, 2017 #

Orienteering 26:00 [2] 4.5 km (5:47 / km)
(rest day) shoes: Saucony Guide 10

Nav training at Mac set up by Meghan! Lots of things were made out of bounds and some impassable fences - lots of good route choice! Took it a little slower than normal but was still able to read and plan ahead. Fun stuff!

My leg didn't really hurt that much but I still took it easy since I don't get the bone scan results until next Tuesday.

Note

Super busy with a test and a midterm tomorrow morning. Bleh. Send chocolate please

Wednesday Feb 8, 2017 #

Cycling (Spinning ) 1:05:00

HIIT spin class followed by hills class. Totally died on the last drill in the hills class, but the instructor gave everyone chocolate after so it was worth it :)

Stretching 5:00 [0]

Tuesday Feb 7, 2017 #

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

Strength 1:00:00 [3]

Cycling (Spinning ) 20:00 [2]

Stretching 8:00 [0]

Monday Feb 6, 2017 #

Water running 1:00:00 [1]

Hip flexors are sore but my legs are generally just tired from yesterday.
Easy pool run.

Stretching 5:00 [0]

Sunday Feb 5, 2017 #

Event: Stars W.A.R. (Winter Adventure Race)

Orienteering (Snowshoe) 2:25:00 [2] 15.0 km (9:40 / km)
shoes: Saucony Peregrine 6 ICE+

STARS WAR with Hermes! Had a blast out there in some fresh powder running, munching on maple syrup gels and having clean nav! We did our whole planned route minus one CP that we could have gotten but it would have been tight getting back on time. My legs and backside got pretty wet and cold after about an hour 15, so the last part of the run was a little chilly.
Yummy food afterwards and a great race overall. Thanks to all he organizers and my amazing partner! :D

C • Also, you WON OVERALL 9

Stretching 10:00 [0]

Saturday Feb 4, 2017 #

Cycling (Spinning ) 40:00 [1]

Spinning out the legs for STARS WAR tomorrow!

Map Study 30:00 [0]

Looked at some sprint maps while spinning

C • double counting 3

Core 10:00 [2]

Stretching 10:00 [0]

Friday Feb 3, 2017 #

Water running 1:00:00 [1]

Planned on longer but I got bored

C • Water running... 2

Thursday Feb 2, 2017 #

1 PM

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

2 PM

Strength 1:00:00 [3]

3 PM

Cycling (Spinning ) 10:00 [1]

Stretching 5:00 [0]

7 PM

Orienteering 36:00 [2] 6.54 km (5:30 / km)
shoes: Saucony Guide 10

X-League #2 at Bayfront Park/Pier 8!
Took it pretty easy today but still managed to clear the course. Really focused on visualizing and looking ahead.

I have a bone scan scheduled tentatively for this coming Tuesday, so we will see what comes from that. For now, I'm technically not supposed to be running but I figured that if I've have this pain for so long, one or two easy runs won't kill me... I hardly had any bone pain tonight, mostly in the tendon/muscle area which went away during the run... so weird.

Wednesday Feb 1, 2017 #

Cycling 1:00:00

Hills spin class with Hammer

Stretching 8:00 [0]

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