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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Running19 9:35:10 65.98(8:43) 106.19(5:25) 120
  Orienteering7 4:15:21 17.11(14:55) 27.54(9:16) 61181c
  Cycling9 3:06:00 27.79 44.72
  Stretching20 2:26:00
  Strength3 1:40:00
  Road running 2 1:34:40 11.5(8:14) 18.51(5:07) 4
  Core7 1:25:00
  Other2 20:00
  Track 1 7:00 0.99(7:02) 1.6(4:23)
  Total41 24:29:11 123.38 198.55 73581c
  [1-5]38 23:17:11

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Friday Sep 30, 2016 #

Note

Midterms are upon us ...

Thursday Sep 29, 2016 #

Road running warm up/down 20:00 [2] 3.98 km (5:02 / km)
shoes: Brooks Launch 3

From home to Bayfront park along the waterfront trail. Met up with the xc boys along the way. It was pissing rain and super windy!

Stretching warm up/down 5:00 [1]

Running intervals (Grass) 34:40 [4] 6.61 km (5:15 / km)
shoes: Brooks Launch 3

4x mile with 2:30 rest (included) on the grass at Bayfront park. It started off in a downpour with some wind. Finally the rain stopped, but then the wind picked up like crazy! ... Pleasant.

I felt pretty good during the first 2 miles. The third felt a little hard but I was also struggling a lot against the wind. Tried to push the last one.

6:25, 6:26, 6:35, 6:29

Road running warm up/down 23:00 [1] 4.35 km (5:17 / km)
shoes: Brooks Launch 3

Love these shoes!

Stretching 5:00 [0]

Hamstrings were tight during the last mile so I made sure to roll em

Wednesday Sep 28, 2016 #

Track (Running ) 7:00 [2] 1.6 km (4:22 / km)

Testing out a new pair of shoes... I didn't like em :(

Core 25:00 [3]

Plyos + core

Running 5:00 [1] 1.05 km (4:46 / km)
shoes: Mizuno Wave Sayonara

Tuesday Sep 27, 2016 #

Running warm up/down (Road/trail) 21:00 [2] 4.07 km (5:10 / km)
shoes: Mizuno Wave Inspire 11

To rail trail

Stretching warm up/down 5:00 [1]

Running 24:00 [3] 5.56 km (4:19 / km)
shoes: Mizuno Wave Inspire 11

24min run on the rail trail, upping the pace every 8mins. Legs felt tired so there wasn't much change in pace. (Around 4:20 to 4min/k)

Running warm up/down 21:00 [1] 3.95 km (5:19 / km)
shoes: Mizuno Wave Inspire 11

Stretching 3:00 [0]

Monday Sep 26, 2016 #

Note
(rest day)

Sunday Sep 25, 2016 #

8 AM

Running warm up/down (Grass ) 9:00 [1] 1.37 km (6:34 / km)
shoes: NB Vazee Summit

Stretching warm up/down 7:00 [1]

9 AM

Orienteering race (Sprint ) 18:58 [5] *** 3.3 km (5:45 / km) +70m 5:12 / km
23c shoes: NB Vazee Summit

Running warm up/down (Grass) 6:00 [1] 0.83 km (7:14 / km)
shoes: NB Vazee Summit

11 AM

Running warm up/down (Grass) 6:00 [1] 0.96 km (6:15 / km)
shoes: NB Vazee Summit

Stretching warm up/down 5:00 [1]

12 PM

Orienteering race (Sprint relay ) 13:25 [5] *** 2.4 km (5:35 / km) +50m 5:04 / km
19c shoes: NB Vazee Summit


Sprint - Red Y (WRE) - Splits

Saturday Sep 24, 2016 #

9 AM

Running warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: Inov8 Oroc 280 (2)

Stretching warm up/down 12:00 [1]

10 AM

Orienteering race (Long) 1:22:40 [4] ***** 6.0 km (13:47 / km) +215m 11:41 / km
17c shoes: Inov8 Oroc 280 (2)


Long - Green Z (WRE) - Splits

Friday Sep 23, 2016 #

Event: North American Orienteering Championships 2016
 
10 AM

Orienteering 20:00 [1] 2.47 km (8:06 / km)
shoes: Inov8 Oroc 280 (2)

NAOC middle model map
2 PM

Running warm up/down 15:00 [1] 1.8 km (8:20 / km)
shoes: Inov8 Oroc 280 (2)

Jog to start and warm up map (estimated time and distance)

Stretching warm up/down 10:00 [1]

3 PM

Orienteering race (Middle ) 44:28 [4] *** 4.6 km (9:40 / km) +155m 8:16 / km
22c shoes: Inov8 Oroc 280 (2)

4 PM

Running warm up/down 5:00 [1] 0.75 km (6:40 / km)
shoes: Inov8 Oroc 280 (2)


Middle - Red Y - Splits

Tuesday Sep 20, 2016 #

Running warm up/down 20:00 [2] 3.89 km (5:08 / km)
shoes: Mizuno Wave Inspire 11

From Mac to Kay Drage park

Stretching 5:00 [1]

Running intervals (Grass) 28:50 [3] 6.41 km (4:30 / km)
shoes: Mizuno Wave Inspire 11

4x4 mins with 1:30min rest. Rest 5 (excluded). 3x2 mins with 1min rest. Stomach was not a happy camper so I wasn't running at full speed. It was also stinkin hot and no shade or water... rough.

Running 6:45 [1] 1.13 km (5:58 / km)
shoes: Mizuno Wave Inspire 11

Jog to the princess point hill

Running hills 6:40 [4] 1.04 km (6:25 / km)
shoes: Mizuno Wave Inspire 11

4x hills back to back

Running warm up/down 14:30 [1] 2.13 km (6:48 / km)
shoes: Mizuno Wave Inspire 11

Stretching 5:00 [0]

Monday Sep 19, 2016 #

Note
(rest day)

This week will be an easier one because of NAOCs this weekend. Hard xc workout tomorrow and easy core/spin on Wednesday (time permitting)... This week's getting busy!

Sunday Sep 18, 2016 #

Cycling 40:00 [2] 12.7 km (19.0 kph)

Biked to and from the Dundas driving park to do some sprint stuff. Super windy day today, I almost blew away!
3 PM

Orienteering 11:15 [2] 2.21 km (5:06 / km) +2m 5:04 / km
shoes: Mizuno Wave Inspire 11

Direction change training in the driving park with no compass. There was some construction around the school that blocked off some of the course.
Lots of looking up and looking at exit directions.
Legs were feeling pretty worn out today.

Orienteering 9:35 [1] 1.59 km (6:02 / km) +5m 5:56 / km
shoes: Mizuno Wave Inspire 11

Line-O. Lots of little features to check off. Again, the construction blocked the line and there were so many people having BBQs and stuff that I had to alter the route at times.

Saturday Sep 17, 2016 #

9 AM

Running long 1:10:00 [2] 12.36 km (5:40 / km) +120m 5:24 / km
shoes: Saucony Guide 9

Long run with the cross team. From Mac to the rail trail and then down Monarch trail. Turned around at 35 to come back. Super duper muggy out- gross.
10 AM

Stretching 7:00 [0]

roll and stretch

Friday Sep 16, 2016 #

Strength 45:00 [3]

Full body stuff

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

Stretching 5:00 [0]

Rolling

Thursday Sep 15, 2016 #

5 PM

Running warm up/down (Road/trail) 16:00 [2] 2.94 km (5:27 / km)
shoes: Saucony Guide 9

To the rail trail

Running tempo 18:00 [3] 4.14 km (4:21 / km)
shoes: Saucony Guide 9

Tempo on the rail trail. Felt okay but my quads are sore from yesterday and I could feel it

Running warm up/down 16:00 [1] 2.67 km (6:00 / km)
shoes: Saucony Guide 9

Back to Mac
6 PM

Cycling 17:00 [1] 5.18 km (18.3 kph)

To Sanctuary

Running 18:00 [1] 2.21 km (8:09 / km)
shoes: NB Vazee Summit

Leading core on the go with the ARX group. Great buncha kids. I died on the parter wall sits... Quads are dead
7 PM

Stretching 5:00 [0]

With ARX

Cycling 20:00 [1] 6.26 km (18.8 kph)

Time for sleeps

Wednesday Sep 14, 2016 #

Strength 35:00 [3]

At the pulse with Hammer.
Mostly legs plus some whole body stuff.

Cycling warm up/down 6:00 [1]

Stretching 5:00 [0]

Roll

Tuesday Sep 13, 2016 #

9 AM

Core 10:00 [2]

4 PM

Running warm up/down 19:10 [2] 3.92 km (4:53 / km)
shoes: Saucony Guide 9

To Churchill and around

Stretching 6:00 [1]

Dynamics and drills
5 PM

Running 21:00 [3] 4.98 km (4:13 / km)
shoes: Saucony Guide 9

3x7 mins around 3:50-4:05 pace. 2:30-3mins rest inner seen. Felt pretty good and consistent each loop.

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Saucony Guide 9

6 PM

Stretching 7:00 [0]

Monday Sep 12, 2016 #

Note
(rest day)

Sunday Sep 11, 2016 #

10 AM

Orienteering 55:00 [2] 4.97 km (11:04 / km) +114m 9:56 / km
shoes: Inov8 Oroc 280 (2)

ARX training in the north part of the DV. Lots of brambles and burrs and icky stuff in the middle section so I had trouble running and focusing on the map. I've always had trouble in that area because everything seems so subtle and hard to see because of the giant brambles.
The beginning and the end, however, were quite enjoyable. I was able to look up and see the big features and with that I could open up and be aggressive.

Saturday Sep 10, 2016 #

9 AM

Road running 51:40 [2] 10.18 km (5:04 / km) +4m 5:04 / km
shoes: Saucony Guide 9

The Mac XC team tagged along with the MEC race #5 this morning at Bayfront park. Pleasant run in some rain at a decent pace that I was able to keep the whole way. Usually long road runs aren't enjoyable but today I felt good.
We had lots of fun cheering people on, especially Trav and Baloney!
10 AM

Stretching 5:00 [0]

roll out

Friday Sep 9, 2016 #

Cycling (Spinning ) 25:00 [2]

With Hammer at the pulse!

Other (Rowing Erg) 10:00 [2]

Core 5:00 [2]

Stretching 5:00 [0]

Thursday Sep 8, 2016 #

Running warm up/down (Road/trail ) 21:45 [2] 4.19 km (5:11 / km)
shoes: Saucony Guide 9

From campus to the 2k mark on the rail trail. Muggy outside

Stretching 5:00 [1]
shoes: Saucony Guide 9

Dynamics/drills

Running tempo 10:00 [3] 2.26 km (4:25 / km)
shoes: Saucony Guide 9

Bless the heavens above!! It started raining (I actually mean pouring) just as we started our 10min tempo on the rail trail. It was so refreshing and gave me some energy too!

Running hills 7:00 [4] 1.36 km (5:09 / km)
shoes: Saucony Guide 9

4x ~170m hills with about 1:20 rest in between (included)
Started with a small flat section and then right up.
52,50,54,47
The rain had stopped but the hills got quite slippery at the end!

Running tempo 10:00 [3] 2.19 km (4:34 / km)
shoes: Saucony Guide 9

Tempo back
C • Don Mills Workout? 2

Running warm up/down (Road/trail) 22:00 [1] 3.89 km (5:39 / km)
shoes: Saucony Guide 9

And back.
Super happy about how I felt today! I was able to push myself and I still felt great! Apparently my body just doesn't like the heat!

Stretching 7:00 [1]

Static and rolling

Wednesday Sep 7, 2016 #

Other (Rowing Erg) 10:00 [2]

Strength 20:00 [3]

Mostly upper body with some inner quad exercises too.

Cycling (Spinning ) 8:00 [1]

Tuesday Sep 6, 2016 #

10 AM

Core 10:00 [2]

Stretching 10:00 [0]

5 PM

Running warm up/down (Road/trail) 27:20 [2] 5.14 km (5:19 / km)
shoes: Saucony Guide 9

Fast pace warm up with the team from Mac to Sanctuary park.

Stretching 7:00 [1]

Dynamics, drills strides before

Running intervals (Grass) 7:00 [3] 1.55 km (4:31 / km)
shoes: Saucony Guide 9

2x ~700m loop with jog rest 100m in between.
I was feeling pretty wiped from the warm up since it was the most I've run since WOC, but I decided to give the workout a go, with the plan of doing about half. That changed after the second one when my body just decided that today was not the day. It was hot as hell and I just felt crummy in general. I really wanted to grind out a couple more but the coach told me it wouldn't benefit anything. Gonna take tomorrow quite easy and hopefully Thursday's workout is better.
6 PM

Running warm up/down (Road/trail) 28:30 [1] 4.78 km (5:58 / km)
shoes: Saucony Guide 9

We ran through the splash pad and it was heavenly.

Stretching 5:00 [0]

Monday Sep 5, 2016 #

Stretching 5:00 [0]

Rollin

Core 10:00 [3]

10 AM

Running 20:00 [1] 3.26 km (6:08 / km)
shoes: Saucony Guide 9

Way too soon after breakfast, my tummy wasn't a happy camper.

Saturday Sep 3, 2016 #

Core 10:00 [2]

Friday Sep 2, 2016 #

Cycling (Cross) 35:00 [2] 12.98 km (22.3 kph)

Gorgeous day at the waterfront!

Thursday Sep 1, 2016 #

Cycling (Spinning ) 25:00 [1] 7.6 km (18.2 kph)

Spin out da legs

Core 15:00 [2]

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