Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 30 days ending Sep 30, 2014:

activity	#	time	miles	km	+m
Running	18	8:55:56	5.42	8.73	6
Orienteering	8	5:47:28	13.69	22.04	233
Cycling	6	4:40:00
Core	18	3:27:00
Stretching	11	1:07:00
XC Race	1	23:25
Total	34	24:20:49	19.12	30.77	239
[1-5]	34	23:43:49

1:36

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Tuesday Sep 30, 2014 #

Core 10:00 [2]
(rest day)

Westdale Sr. Girls came 1st at the McMaster Invite today!!

C • :) 3

Monday Sep 29, 2014 #

Running warm up/down 5:00 [3]

Shorty + strides

Stretching 5:00 [3]

Running 30:00 [3]

Easy run today because there's a meet tomorrow. I'm not running, gonna rest the shins before the busy next two weekends... Also, 5k around Churchill park does not sound very inticing.

Core 10:00 [2]

Sunday Sep 28, 2014 #

Core 15:00 [2]

11 AM

Orienteering 59:17 [3] 3.95 km (14:59 / km) +23m 14:34 / km

No trails training at Rocky Ridge!
Not too many mistakes, and lots of confidence on most of them. I made one mistake where I relocated about 3 times and came to the same spot each time only to find out that the control I was looking for wasn't put out yet. Faile.
little confusion on 13 and 14 but figured it out pretty quickly.
Took a wipeout going to #6 and smashed my knee on a rock. It's pretty bruised...
I'd forgotten how much I love this terrain, so i'm pretty pumped for NAOCs now!

Saturday Sep 27, 2014 #

Note

Awesome turnout at the Kids 4 Kenya Toilet Run!!

1 PM

Orienteering 23:01 [3] 2.46 km (9:21 / km)

Corn Maze-O!
so much fun!! great practice for quick decision making and reading the map on the run!
(obviously the satellite image hasn't been updated to the new corn maze design...)

Friday Sep 26, 2014 #

Running warm up/down 5:00 [2]

Short warm up + strides

Stretching warm up/down 5:00 [0]

Running 40:00 [3]

Fun Friday 'Instagram run' !!
40 minutes to take selfies or pictures with your team with things that were man-made out of wood (picnic table, sign post...)
We got bonus points for creativity ...!

Thursday Sep 25, 2014 #

Orienteering 35:00 [3]

Nav exercise when one team puts out a control, comes back and circles it's location on the map. They then go out and find a control that another team put out. Fun!!
Shins were pretty sore today :(

Core 10:00 [2]

Lower legs

Wednesday Sep 24, 2014 #

Running 40:00 [3]

ARX
warmup/down + Meghan's loop of pain as well as capture the flag!

Core 15:00 [2]

Lower leg exercises + many many squats in ark hour 2

Tuesday Sep 23, 2014 #

Running warm up/down 10:00 [3]

Not much of a cool down because I got distracted by an ice cream truck...

Stretching warm up/down 15:00 [1]

Dynamic stretches before and static stretches after

XC Race race 23:25 [5]

Bagpipe Classic!
First real 5k for Sr. Girls, and it felt alright. Legs felt ok, but breathing was hard. Fighting off a cold at the moment and it was real hot so I felt short of breath most of the race. Beginning of the race I was pushing more but I definitely slowed down later. Finished 9th overall!! Results are up and yam was 5th! Pretty good since most of our top running weren't racing!

C • 9th 13

Core 10:00 [1]

Calf + foot stuff

Monday Sep 22, 2014 #

Running warm up/down 10:00 [2]

+strides

Stretching 5:00 [3]

Running 20:00 [3]

'The Twenty Minute Workout' loops around the field with speed every 15,30,45 and 1 min. Rest for equal time in between and then back down with 5 mins easy jog before and after.
St. Marcellinus Bagpipe Classic Invite tomorrow!!

Sunday Sep 21, 2014 #

Core 7:00 [2]

10 AM

Orienteering 1:18:37 [3] 7.04 km (11:10 / km) +79m 10:34 / km

Meghan's nav training at Tyandaga! First part of the course went really well, just a few hesitations in the control circles. Trouble on #9 and #10, then it went really well until I tried to find #16. (never found it or #17) Not a clue where I went between #15 and #18 so this GPS track will be interesting ...

Saturday Sep 20, 2014 #

Cycling 30:00 [3]

Down the waterfront and back with Shipoopi!

Core 10:00 [2]

Lotsa lower leg and foot stuff again

Friday Sep 19, 2014 #

Cycling 1:15:00 [3]

Had no school today so I figured I'd go out for a ride on the rail trail. Out to Binkley Rd and back.

Core 15:00 [2]

Snorecore with some new lower leg and ankle exercises to help my shins

Wednesday Sep 17, 2014 #

Running warm up/down 15:00 [3]

Warm up + strides and cool down

Stretching (Drills ) 5:00 [1]

Dynamic stretching and drills before the race

Running race 15:56 [5] 4.0 km (3:59 / km)

First XC meet of the year and first Sr. race! 4(ish)k for this meet, 5k next week.
I was 9th overall and 1st from our team. Felt really good out there and pushed faster than normal. Passed our lead runner near the begging and held onto my position the entire race. Our team won overall and got awesome shirts with the quote 'I love XC. On the track I feel like a hamster.'
... So true
Right shin is a little sore still but it didn't hurt while I ran. I had some KT tape on it but it peeled off about 1k into the course. Faile.

C • Congrats! :) 8

Running 50:00 [3]

ARK in 1 hour on steroids

Tuesday Sep 16, 2014 #

Cycling 20:00 [3]

Easy one on the indoor bike, getting the legs ready for the first meet of XC season tomorrow! Sr girls are gonna KILL IT this year!! :D

Core 10:00 [3]

Stretching 7:00 [0]

Stretching and rolling. Calves are really tight and I'm doing everything I can to prevent my shins from hurting. Practically living on my foam roller at the moment ...

Monday Sep 15, 2014 #

Running warm up/down 15:00 [1]

nice long warm up and cool down today, no stretching or strides

Core 10:00 [2]

#snorecore

3 PM

Running 30:00 [4] 4.73 km (6:21 / km) +6m 6:18 / km

Princess Point loops with the XC team
ran in partners, 2 on 1 off.
felt really good, working on turnover and my form
First meet on Wednesday!

Sunday Sep 14, 2014 #

Note
(rest day)

Saturday Sep 13, 2014 #

Cycling 1:00:00 [3]

Fall!!!!!!! :D

Core 10:00 [3]

Friday Sep 12, 2014 #

Running warm up/down 10:00 [2]

+ strides

Stretching 5:00 [0]

Running 25:00 [3]

Scrabble run with the XC team!

Core 5:00 [3]

Thursday Sep 11, 2014 #

Orienteering 30:00 [3]

Line-O

Running 25:00 [3]

Warm up and cool down + strides + coaching ARK Attack + collecting flags

Wednesday Sep 10, 2014 #

Running warm up/down 10:00 [2]

+strides

Stretching 5:00 [0]

Running hills 30:00 [4]

3 sisters hill intervals at XC in the rain
One long, one steep and one in between hill on each interval, rest for ~2 mins x3

Orienteering 45:00 [2]

First night of ARX with the dice relay!

Tuesday Sep 9, 2014 #

Cycling 1:05:00 [3]

Ride along the rail trail just past sulphur springs rd

Core 15:00 [3]

Monday Sep 8, 2014 #

Running warm up/down 10:00 [2]

+strides

Stretching 5:00 [0]

3 PM

Running (lumpy grass ) 25:00 [3]

Circuit workout at XC
about 300m loops around the lawn bowling, then some core/strength every lap.

Sunday Sep 7, 2014 #

Note

Didn't race the long today because of my shin. Rested up, iced, rolled and stretched. Scratched this race because I didn't want to trash my shin before XC season.

Saturday Sep 6, 2014 #

Running warm up/down 15:00 [2]

lots and lots of stretching before and after sprint

11 AM

Orienteering 16:42 [4] 2.56 km (6:31 / km) +24m 6:14 / km

Ontario Champs sprint - W20
great race! only one small error running past a trail.
was really focused, calm, and connected with the map which was really good. :D

3 PM

Orienteering race 59:51 [4] 6.02 km (9:57 / km) +107m 9:08 / km

Ontarios Middle - W20
Overall decent race. Stuck to trails when I could to avoid green, pushed harder and read ahead. Troubles on #7 which was really silly because there was a trail basically going to the control, I just couldn't find it. Not going as fast as I would have liked, because my right shin just decided to tense up completely, and hurt a bunch... not cool.

4 PM

Running warm up/down 5:00 [2]

didn't warm up much before middle, but went for a cool down after. Shin was very sore :(