Training Log Archive: AdventureGirl!In the 30 days ending Apr 30, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Apr 30, 2016 #
Running long 1:13:00 [2] 11.76 km (6:12 / km) +42m 6:06 / km
Cut back after the whalebacks because I was noticing pain in my right shin again (Tight calves from wearing spikes for the first time in a while)
Stretching 7:00 [0]
Relaxation/mental 10:00 [0]
Friday Apr 29, 2016 #
Orienteering 45:00 [2] 6.46 km (6:58 / km) +17m 6:53 / km
shoes: Mizuno Wave Inspire 11
Thursday Apr 28, 2016 #
Running warm up/down 10:00 [1] 1.45 km (6:54 / km)
shoes: Mizuno Wave Inspire 11
Stretching 15:00 [1]
Running warm up/down 6:00 [1] 0.9 km (6:40 / km)
shoes: Mizuno Wave Inspire 11
Track race 2:32 [5] 0.8 km (3:10 / km)
6C and windy made some nasty conditions but our team still pulled off a great win by over a minute!
I died with about 200m to go despite having a strong start.
Still a PB !
Running warm up/down 12:00 [1] 1.73 km (6:56 / km)
shoes: Mizuno Wave Inspire 11
Stretching 15:00 [1]
Track race 5:42 [5] 1.6 km (3:34 / km)
This went way better than the 800, I guess that's just too short! :P
At about 700m to go I was in 3rd and I realized that I was way too comfortable, so I caught up the 30m to my teammate in 2nd and passed her coming into the finish area. Then I pushed for the final lap but she out sprinted me with about 50m to go. Looks like I gotta work on my speed :P
Still a good season opener time in crappy conditions !
Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Mizuno Wave Inspire 11
Running 15:00 [1] 2.0 km (7:30 / km)
Wednesday Apr 27, 2016 #
Running warm up/down 7:00 [1] 1.1 km (6:22 / km)
shoes: Inov8 X-Talon 212
Orienteering race 29:11 [4] ** 5.24 km (5:34 / km) +51m 5:19 / km
13c shoes: Inov8 X-Talon 212
Yes!!! Last time I have to do a race at Christie Lake!! Been racing there since grade 3 and it's such a sad parting... ;)
Fairly straight forward course, so no real mistakes. I was able to read ahead a lot too so we flowed pretty well through each CP. The woods were pretty junky with lots of cut down trees so that definitely slowed us down.
But 7th consecutive year on top is pretty great ! :D
Stretching (dynamic) 5:00 [1]
Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov8 X-Talon 212
Tuesday Apr 26, 2016 #
Note
Schools race tomorrow and track meet Thursday so it's all good.
Got a massage today and my neck feels way better !
Monday Apr 25, 2016 #
Track warm up/down (Indoor ) 5:00 [1] 0.9 km (5:33 / km)
shoes: Mizuno Wave Inspire 11
Track (Indoor ) 16:00 [3] 2.7 km (5:56 / km)
shoes: Mizuno Wave Inspire 11
1:19, 58, 35, 56, 35, 36
My neck started hurting on the second last 200, but I decided to finish the workout since I was feeling pretty good.
I'll be running the mile and the 4x800m this Thursday!
Track (Indoor) 10:00 [2]
shoes: Mizuno Wave Inspire 11
Track warm up/down (Indoor ) 3:00 [1] 0.2 km (15:00 / km)
shoes: Mizuno Wave Inspire 11
Sunday Apr 24, 2016 #
Note
Saturday Apr 23, 2016 #
Running warm up/down 10:00 [1] 1.45 km (6:54 / km)
shoes: Inov8 Oroc 280
Stretching 10:00 [1]
Orienteering race (Middle) 37:21 [4] **** 4.26 km (8:46 / km) +199m 7:06 / km
10c shoes: Inov8 Oroc 280
I always love this challenging and gorgeous terrain, and today was all of that!
I took the first CP slowly, making sure I checked off everything along the way. I sailed through 2 and 3, and then hesitated a little going into 4.
On 5 I was off to the left, and searching around a boulder that was before the correct one. (Got a little too excited I guess :P)
I hit 6 bang on, but then got a little off my bearing going to 7. I figured out that I was drifting so I fixed it pretty quickly, but It added some more distance.
Going to 8 I got to a cluster of open bare rock, which I thought was the one I dedicated as my attack point, but it was one too early and I was too far to the left. I figured it out quickly though and corrected.
9 and 10 were straight forward right into the finish.
Overall, I could have been a little more aggressive going into the CP circles, but still focusing on the red-yellow-green light approach. If I picked stronger attack points, I think I could do this a lot better.
No massive blowups like the last time I ran here, so that's great!
What wasn't great was the walk back to the download...
Running warm up/down 10:00 [1] 1.41 km (7:06 / km)
shoes: Inov8 Oroc 280
Road running warm up/down 7:00 [1] 1.2 km (5:50 / km)
shoes: Inov8 Oroc 280
Stretching 10:00 [1]
Orienteering race (Sprint) 20:16 [4] *** 3.12 km (6:30 / km) +42m 6:05 / km
21c shoes: Inov8 Oroc 280
Forest sprints aren't usually my fav, but this one was pretty interesting with obstacle courses and cliffs!
I misread the control description for #5 and couldn't find it, so I ended up going to 6 first, then back to 5. I'm still confused about that CP because I struggled with deciphering what was a cliff or bare rock or a boulder...
I drifted off a little going to 11 because I looked up to a different open platform area rather than the open rock I was supposed to go to. 11 and 12 in general just confused me a lot...
In this race I think I was getting a little lazy on my route choice planning because I was pretty tired, but there were definitely legs that I could have made more direct or reduce some climb. In the urban area though I was planning/looking ahead and I knew the direction I had to leave the CP in. Fun stuff.
Road running warm up/down 3:00 [1] 0.55 km (5:27 / km)
Friday Apr 22, 2016 #
Note
(rest day)
Thursday Apr 21, 2016 #
Running 20:00 [1]
Wednesday Apr 20, 2016 #
Running warm up/down 8:00 [1] 1.26 km (6:21 / km)
shoes: Inov8 X-Talon 212
Stretching 5:00 [1]
Running (Terrain ) 23:00 [3] 4.2 km (5:29 / km)
shoes: Inov8 X-Talon 212
Ran 7x ~600m loops at a steady pace, through the woods (going over every possible log and all the possible mud) and on the trails.
Each loop I ran steadily with times between 3:16 and 3:20s, so I'm really glad I could keep that constant pace up through the whole workout! I felt pretty good, except my IT bands are pretty sore from yesterday...
Running warm up/down 7:00 [1] 1.1 km (6:22 / km)
shoes: Inov8 X-Talon 212
Stretching 10:00 [0]
Tuesday Apr 19, 2016 #
Running (Map run ) 21:00 [1] 3.63 km (5:47 / km)
shoes: Mizuno Wave Inspire 11
Stretching 5:00 [0]
Strength 40:00 [3]
Cycling warm up/down (Spinning ) 5:00 [1]
Stretching 7:00 [0]
Monday Apr 18, 2016 #
Running warm up/down 7:00 [1] 1.3 km (5:23 / km)
shoes: Mizuno Wave Inspire 11
Track intervals 15:00 [3] 2.4 km (6:15 / km)
shoes: Mizuno Wave Inspire 11
600, 200 with 200 jog rest
Rest ~ 4 mins
400, 200, 200 with 200 jog rest
Times were 2:09, 40
Then 1:16 (was too fast for the slow 1500m pace but oh well)
40, 39
Track 10:00 [1]
shoes: Mizuno Wave Inspire 11
Core 8:00 [2]
Track warm up/down 2:00 [1] 0.4 km (5:00 / km)
shoes: Mizuno Wave Inspire 11
Stretching 5:00 [0]
Sunday Apr 17, 2016 #
Orienteering 40:00 [2] 4.75 km (8:25 / km)
shoes: Inov8 Oroc 280
Core 5:00 [1]
Saturday Apr 16, 2016 #
Cycling (Cross) 1:00:00 [2] 22.0 km (22.0 kph)
Core 10:00 [2]
Stretching 10:00 [0]
Friday Apr 15, 2016 #
Cycling (Cross ) 1:40:00 [2] 33.47 km (20.1 kph)
Thursday Apr 14, 2016 #
Running 10:00 [1]
My right shin has been pretty sore so I've been icing and stretching/rolling. Should be better in a day or two.
Overall, this has been a hectic week with midterms so I decided to take a rest day and chill out :)
Stretching 10:00 [0]
Note
(rest day)
Wednesday Apr 13, 2016 #
Running warm up/down 6:00 [1] 0.98 km (6:07 / km)
shoes: Inov8 X-Talon 212
Orienteering 33:34 [2] 4.2 km (8:00 / km)
shoes: Inov8 X-Talon 212
Finished the first map with no navigational errors, and then did the dogbone on the second map. My right calf cramped up halfway through the first map, and my shin was killer by the time I got to map 2 :( decided not to push to crazily and I will ice and take care of it. Likely from dehydration after the gym yesterday and from more running on my toes lately.
Tuesday Apr 12, 2016 #
Road running warm up/down (Treadmill ) 5:00 [1]
Strength 45:00 [3]
Dumbbell chest press 10lbs
Back squats 70-75lbs
Hanging leg raises/ab exercises
Hamstring curls 50-60lbs
Assisted pull-ups
Calf raises 40lbs
Box jumps
Crunch machine
Quick core
Cycling warm up/down (Spinning ) 5:00 [1]
Stretching 15:00 [0]
Monday Apr 11, 2016 #
Track warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Mizuno Wave Inspire 11
Stretching 5:00 [1]
Track intervals 13:00 [3] 2.6 km (5:00 / km)
shoes: Mizuno Wave Inspire 11
Times were
1:23
39
39
1:20
40
39
(About 1:30 jog rest between intervals)
Overall I felt really good! Legs felt great on the track despite feeling pretty tired before. Gotta work on some form.
Track 10:00 [1]
shoes: Mizuno Wave Inspire 11
Core 5:00 [2]
Stretching 5:00 [0]
Sunday Apr 10, 2016 #
Orienteering 38:15 [1] 5.19 km (7:22 / km) +33m 7:09 / km
shoes: Inov8 Oroc 280
Finished the run in some light snow flurries... what the heck April???
Saturday Apr 9, 2016 #
Core 5:00 [1]
Stretching 5:00 [0]
Running (/terrain) 1:25:00 [2] 14.39 km (5:54 / km) +156m 5:36 / km
shoes: Mizuno Wave Inspire 11
Took a great spill downhill on a muddy trail and landed right on my knee and smashed my arm into a tree... good thing there was no one around!!
I could still run on after but it took a moment. Gonna have a great bruise :P
Friday Apr 8, 2016 #
Road running 10:00 [1] 1.34 km (7:28 / km)
shoes: Mizuno Wave Inspire 11
Core 35:00 [2]
Cycling (Spinning ) 10:00 [1] 2.8 km (16.8 kph)
Thursday Apr 7, 2016 #
Running 30:00 [1] 3.95 km (7:36 / km)
LOTS of puddles and mud, twas a great time!
Orienteering 17:00 [2] 2.67 km (6:22 / km)
shoes: Inov8 X-Talon 212
Also, dear dog walkers,
Just because there was snow on the ground, doesn't mean your dog's poop magically disappears into it!!! Yes, it IS still there!! In the middle of the trail!!
-sincerely, grossed out runner who doesn't like dog turd on her shoes :)
Wednesday Apr 6, 2016 #
Stretching (Drills) 10:00 [1]
Did some drills, the distance runners went for a short, easy run. Then we did some wall sits, push-ups and planks
Road running 20:00 [1] 3.5 km (5:43 / km)
shoes: Mizuno Wave Inspire 11
Core 5:00 [1]
Running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: Inov8 Oroc 280
Orienteering 32:13 [2] 3.16 km (10:12 / km) +56m 9:23 / km
shoes: Inov8 Oroc 280
My GPS track looks like an octopus!
Got a little off to #4, but I fixed it on the way back.
The ground was icky tonight, slushy snow on top of mud... nice!
Tuesday Apr 5, 2016 #
Cycling warm up/down (Spinning ) 21:00 [1] 5.5 km (15.7 kph)
2 mins (active) rest in between sets
9 mins cool down
Cycling (Spinning ) 19:00 [3] 6.6 km (20.8 kph)
Core 7:00 [2]
Stretching 5:00 [0]
Monday Apr 4, 2016 #
Note
(rest day)
Sunday Apr 3, 2016 #
Running warm up/down 7:30 [1] 1.24 km (6:03 / km)
shoes: Inov8 X-Talon 212
Stretching 10:00 [1]
Orienteering race (Classic ) 56:34 [4] *** 7.6 km (7:27 / km) +222m 6:30 / km
16c shoes: Inov8 X-Talon 212
This was probably the best race I've had in a long time! No real 'mistakes', and I only lost time from another bad route choice that added some climb, and from some minor hesitations in the CP circle.
CP 8 threw me off a bit because I was looking for a re-entrant instead of a spur and from looking at the map again I can understand how it threw me off when I just glanced at it quickly while running. And 12 too, wasn't sure what I was looking at and I kinda thought I'd just wing it... not a great plan.
A good things about this race was definitely my focus. Even on the long legs I was planning and reading ahead, and I was still in contact with my map instead of daydreaming like usual. I also aimed off a lot to trails so I could run along the trail for longer and use my speed on some of the longer legs.
Things I learned from this weekend:
- don't change your route half way through!
- look for allllll the routes, and even longer flatter ones are better than adding climb
- I need to work on my aggressiveness and confidence, especially in the CP circle
- hill training in needed (!)
Running warm up/down 5:00 [1] 0.75 km (6:40 / km)
shoes: Inov8 X-Talon 212
Saturday Apr 2, 2016 #
Running warm up/down 5:00 [1] 0.85 km (5:55 / km)
shoes: Inov8 X-Talon 212
Stretching 10:00 [1]
Orienteering race (Classic) 1:08:01 [4] *** 7.57 km (8:59 / km) +158m 8:08 / km
17c shoes: Inov8 X-Talon 212
Classic race, aka Game of Thorns...
Another nice day! Only one bigger mistake. On 7 I changed my plan half-way though (bad!!) and decided to attack the CP from above, (it was in a small ravine) instead of coming off a trail from below. Turns out I was way too far above, and went past it, forcing me to loop around and find it from the bottom, which was way easier in the first place. Lesson learned :P
Time was lost from a bad route choice from 13-14, and generally being slow up the hills and through the thorns.
Other than that, I had a great race! I took it a bit slow and was very focused and generally knew what to expect at each circle, and I was always in contact with my map.
Things to work on could have been my confidence going into the CP circle, as well as being more aggressive with my navigating and bush-whacking.
Running warm up/down 5:00 [1] 0.8 km (6:17 / km)
shoes: Inov8 X-Talon 212
Friday Apr 1, 2016 #
Orienteering race (Sprint ) 13:48 [5] ** 2.72 km (5:04 / km) +1m 5:04 / km
18c shoes: Inov8 X-Talon 212
Official time, 13:41
This race went fairly well. I was able to read ahead, and refold my map before getting getting into the CP circle. I made sure to look up, and use my compass.
No huge mistakes, but I definitely lost time on 8 where I didn't really choose my attack point and spent some time debating about what trail to take, even though I could have picked a more obvious attack point or aimed off to the right more. It was tricky to read the trails on that section of the map and I lost some time on 9 as well, but not much.
The urban section was wild, but I was able to look up at buildings in behind and look for the other CPs when I was running by.
A different sprint area, and I surprisingly enjoyed it a lot!
Running warm up/down 15:00 [1] 2.3 km (6:31 / km)
shoes: Inov8 X-Talon 212
Stretching 15:00 [1]