Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 31 days ending Dec 31, 2014:

activity	#	time	miles		km		+m
Cycling	11	5:50:35	17.55		28.24		159
Running	9	5:11:00	6.44		10.36		23
Orienteering	6	4:56:18	13.63		21.93		315
Core	12	3:05:00
XC Skiing	1	1:15:00	7.67	(9:47)	12.34	(6:05)	52
Stretching	7	50:00
Map Study	1	20:00
Strength	1	20:00
Total	28	21:47:53	45.28		72.87		549
[1-5]	25	20:37:53

1:51

0:00

» now

Wednesday Dec 31, 2014 #

Cycling 30:00 [2]

Speed intervals on the indoor bike

Core 20:00 [2]

Tuesday Dec 30, 2014 #

Running warm up/down 25:00 [1]

run to and from Mac on the trails

12 PM

Orienteering 20:31 [4] 3.69 km (5:33 / km)

Raced the men's 21E course from the 2013 nationals at Mac. A few walls up on the staircases and some more construction made it a lil slower. Read ahead really well and chose good routes.

Orienteering 12:35 [1] 1.93 km (6:32 / km)

Easy jog around the white course with a line-o in the middle. Took all the details in and stayed in good contact with the map. Map memory at the end.

Monday Dec 29, 2014 #

Cycling 20:00 [1]

Easy indoor bike

Core 15:00 [2]

Stretching 5:00 [0]

Sunday Dec 28, 2014 #

Stretching 5:00 [0]

12 PM

Cycling 1:30:35 [2] 28.24 km (18.7 kph) +159m

Fun ride on the rail trail with Hammer! Bruised the arch of my foot orienteering the other day and I thought it would be best to give it a rest.

Saturday Dec 27, 2014 #

Orienteering 27:00 [2]

Orienteering at Sulpher Springs with Hammer. Did pretty well with the nav since it's been a while. Was reading ahead a lot. Woods were awesome!

Running warm up/down 15:00 [1]

Friday Dec 26, 2014 #

Running warm up/down 10:00 [1]

Running 20:00 [3] 3.45 km (5:48 / km)

Did 2 sets of 2 on 1 off at Princess Point. Was aiming for 4 but there were tons of people out there and it was hard to run fast and not knock anyone over. Instead I jogged easy up to the park and did a dang loop. Felt pretty sluggish. Too much turkey.

Core 10:00 [1]

Thursday Dec 25, 2014 #

Note
(rest day)

Wednesday Dec 24, 2014 #

Stretching 5:00 [0]

2 PM

Running 41:00 [2] 6.91 km (5:56 / km) +23m 5:50 / km

Check out the GPS track for a secret message!
Nice run with some pickups here and there. Super foggy and very pretty!!

C • GPS track 3

Tuesday Dec 23, 2014 #

Cycling 20:00 [2]

Easy indoor bike

Strength 20:00 [2]

Planned on doing a 45min strength workout but I felt pretty lame so I did 20 and a bike. Too much shopping.

Monday Dec 22, 2014 #

1 PM

XC Skiing 1:15:00 [3] 12.34 km (6:05 / km) +52m 5:57 / km

Great ski at G Nordic with the WaddSquad! Loops of bunny and partridge trail on some speedy snow! Worked a lot without poles.

Sunday Dec 21, 2014 #

Running 1:00:00 [2]

Easy long run around the Churhill trails

Core 15:00 [2]

working the hips and glutes

Saturday Dec 20, 2014 #

Cycling warm up/down 30:00 [1]

15 mins w/u and 15 mins c/d. Didn't want to over do it on my shin.

Running (Lumpy grass) 20:00 [3]

Beaut afternoon for Dang Loops (... By myself )
3 mins on 1 min rest x5
Shins felt great!

Stretching 5:00 [0]

Good roll out

Friday Dec 19, 2014 #

Note
(rest day)

Thursday Dec 18, 2014 #

Cycling 30:00 [2]

Sore shin, so no tnt just as a precaution. Did some strength intervals on the indoor bike.

Core 20:00 [2]

Core + TRX

Stretching 5:00 [0]

Really working those calves (and icing)

Wednesday Dec 17, 2014 #

Orienteering 45:00 [2]

ARX golf orienteering. Map memory with different pars for each loop.

Running warm up/down 10:00 [2]

Tuesday Dec 16, 2014 #

Running 40:00 [2]

Muddy run with Hammer to princess point and sassafras. ARXmas party tonight so no TNT

Core 10:00 [2]

Turbo core

Monday Dec 15, 2014 #

Cycling 20:00 [2]

Easy bike Monday. Upping the hours this week. (...if school decides to cooperate)

C • hours 2

Core 20:00 [2]

Core/TRX

Sunday Dec 14, 2014 #

Running 1:10:00 [2]

Ran from home to Scenic Woods with Nicole. Met with Sudden and Adria along the way. Did an o-teval loop with Nicole and I found my compass!!! :D

Stretching 10:00 [0]

Nice stretch and roll

Saturday Dec 13, 2014 #

Core 10:00 [1]
(sick)

Bleh

Map Study 20:00 [0]

Looking at some of the maps for Vancouver Sprint Camp with Street View

Wednesday Dec 10, 2014 #

Orienteering 40:00 [3]

O-tervals with the ARX crew! Was able to read ahead on some legs and work on compass bearings... Until I lost my conpass somewhere between the second last loop and the finish. Still had lots of fun! O-tervals are a personal fav!

Tuesday Dec 9, 2014 #

Cycling 30:00 [3]

Speed intervals on indoor bike

Core 20:00 [2]

TRX

Monday Dec 8, 2014 #

Cycling 25:00 [2]

Core 15:00 [2]

Core and rolling

Sunday Dec 7, 2014 #

Stretching 15:00 [0]

Much needed stretch and roll

Saturday Dec 6, 2014 #

10 AM

Orienteering race 1:51:12 [3] 16.31 km (6:49 / km) +315m 6:13 / km

Icebreaker at Chedoke
Got all the controls except two 20 point-ers which i'm very happy with! Great day for an awesome run!

Really excited and proud of receiving the Ted de St Croix (Athlete of the Year) award and joining the long list of incredible Dontgetlost athletes! A special thank you to Hans for the all the kind words about me. :) I'm extremely happy that all my training has paid off, and I am really looking forward to working harder with the HPP and with Hans as a coach. Bring on 2015!

C • Ted de St Croix Award 7

Thursday Dec 4, 2014 #

Note

Yesterday I got a letter and brochure from Humber College about my results at OFSAA and the invitation that I'd be welcome to run for their XC team. Pretty cool!

C • Very cool!! 10

Wednesday Dec 3, 2014 #

Orienteering 40:00 [3]

ARX butterfly loops! Did 3/4 loops.
Took me a while to get into the map but after I did I worked on my compass. Lots of fun in the dark!
Warmup/down plus picking up controls.

Tuesday Dec 2, 2014 #

Cycling 30:00 [3]

Speed intervals on the indoor bike

Core 15:00 [3]

TRX

Monday Dec 1, 2014 #

Cycling 25:00 [2]

Easy bike inside

Core 15:00 [2]

Easy core and some TRX

« Earlier | Later »