Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 31 days ending Mar 31, 2015:

activity

time

miles

Orienteering

8:21:54

35.68

(14:04)

57.43

(8:44)

679

Running

7:25:00

37.59

(11:50)

60.5

(7:21)

Cycling

4:20:00

51.01

(11.8/h)

82.1

(18.9/h)

Core

3:45:00

Stretching

3:00:00

XC Skiing

2:50:00

14.48

(11:45)

23.3

(7:18)

Strength

40:00

Water running

25:00

Map Study

20:00

Road running

10:00

0.93

(10:44)

1.5

(6:40)

Total

31:16:54

139.7

224.83

679

[1-5]

28:06:54

2:03

0:00

» now

Tuesday Mar 31, 2015 #

Running 30:00 [2] 3.5 km (8:34 / km)
shoes: Mizuno Wave Inspire 11

(Approx distance and time)
School adventure running practice at Churchill with Steph! Helped out some others with map reading and all that. Lots of mud!

Stretching 10:00 [0]

Lots of homework tonight :(

Core 5:00 [1]

hips

Monday Mar 30, 2015 #

Strength 40:00 [3]

Hit up the gym with Chloe so she could teach me how to do the hardcore stuff. Just not too hardcore yet

C • Scotland 1

Stretching 5:00 [0]

Sunday Mar 29, 2015 #

Running warm up/down 30:00 [1] 4.5 km (6:40 / km)

Long warm up to the start with danish dynamite. windy cool down after

Core 10:00 [2]

Stretching 10:00 [0]

3 PM

Orienteering 46:31 [3] 4.66 km (9:58 / km) +135m 8:43 / km

ARX training in the noodles. Tried to take split times at every CP on my watch but I forgot a few. Felt pretty good mentally in the spaghetti mess but my legs were quite tired. Knee hurt off and on during the run, mostly on downhills.
School Adventure Running team starts on Tuesday! :D

C • great... 1

Saturday Mar 28, 2015 #

Running 50:00 [2] 8.6 km (5:49 / km)
shoes: Mizuno Wave Inspire 11

Easy one around Churchill trails. Sketchy in places. Knee was getting a little sore near the end so I called it done just to be safe. Biked a lil bit to call it 65mins.

Cycling (Indoor spinning) 15:00 [2] 5.0 km (20.0 kph)

Core 10:00 [2]

Stretching 10:00 [0]

Friday Mar 27, 2015 #

Note
(rest day)

Core 5:00 [1]

Hips

Stretching 5:00 [0]

Thursday Mar 26, 2015 #

Running 35:00 [2] 3.0 km (11:40 / km)

Warmup with ARX in the first hour and then coaching with the second hour ARK Attack group. Buncha keen kids that I'm looking forward to coaching this season!

Orienteering 35:00 [3] 3.5 km (10:00 / km)

ARX contour only March Madness knockout! 2 controls and back to the start. About 2-3 mins rest between each set. Slippery, trecherous and sketchy are only some of the adjectives used to describe the conditions tonight. Still lots of fun!

Stretching 5:00 [0]

Wednesday Mar 25, 2015 #

Orienteering 55:00 [2] 5.5 km (10:00 / km)

First ARX of the season!
Warmup, stretching and then the dice game! Helping give the nav throw down to Juliet who's new this season. Running was a little easier then normal.

Running around in the second hour with the ever-shoe-losing kiddies. Hopefully next week will be a little warmer!

Tuesday Mar 24, 2015 #

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Mizuno Wave Inspire 11

Running 20:00 [3] 3.7 km (5:24 / km)
shoes: Mizuno Wave Inspire 11

5x Dang loops at Churchill. 3on, 1off (~800m)
Tired legs

No TNT tonight, first driving lesson!

Core 20:00 [2]

Stretching 10:00 [0]

Monday Mar 23, 2015 #

Core 40:00 [3]

With #hammer

Stretching 10:00 [0]

Sunday Mar 22, 2015 #

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Mizuno Wave Inspire 11

Stretching 20:00 [0]

knee and hips are stiff after the long car ride home :(

9 AM

Orienteering race 1:17:17 [4] 9.36 km (8:16 / km) +204m 7:27 / km

(Time includes road crossings. Official time was 1:11:58)

Day 2 of the Fox Chaser! F21E

Tried to chose better attackpoints than yesterday, and for the legs that I did, I did well. (hm. coincidence?) So, I guess I have a training goal to work on.
The rest of the race was a little slower feeling than yesterday, even without the hills. Nicer woods today made for fun running. Took my time on the road crossing and planned out the general routes for the following legs. Starting to feel more calm when things start going funny and relocating quicker than before (i.e. CP 19)

Super fun weekend with the ARX gang :D

C • 1 all! 1

Day 2 - Red - Splits

Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)

Running warm up/down (+drills ) 20:00 [1] 2.0 km (10:00 / km)
shoes: Mizuno Wave Inspire 11

Testing out the newsies!

Stretching 20:00 [0]

Lotsa stretching throughout the day plus a nice hot tub

11 AM

Orienteering race 1:23:35 [4] 9.78 km (8:33 / km) +249m 7:35 / km

Day 1 of the Fox Chaser at Ridley Creek! Ran the red course (21E) and I felt pretty great! Took the first few checkpoints cautiously to get into the terrain. Little bobbles on 1 and 14 but the rest was fairly clean. Used longer trail routes to pick up the speed.
Goal for tomorrow is to choose better attackpoints to help the confidence in the control circle.

Day 1 - Red - Splits

Friday Mar 20, 2015 #

Water running 10:00 [1]
(rest day)

Knee feels great! Pumped for the races this weekend!

C • Good Luck!!! 1

Thursday Mar 19, 2015 #

Water running 15:00 [2]

With hammer at the hotel pool. Nice way to shake out the legs after the drive

Stretching 10:00 [0]

Stretching + glut exercises
Knee feels great! *knock on wood*

Wednesday Mar 18, 2015 #

Orienteering 45:00 [3] 5.8 km (7:46 / km)

((Warmup/down + workout))

XLeague at Kerncliff! Nav felt great! Knee was almost great too, but still some sketchy bits here and there.

C • weekend 2

Core 5:00 [1]

Stretching 15:00 [0]

Stretching glutes and IT band. Rolling doing no good on the band, in my opinion.

Tuesday Mar 17, 2015 #

Running 1:00:00 [3] 7.2 km (8:20 / km)

(Included w/u and w/d and workout together)

TNT with sudden, hammer and trav featuring some weird green stuff of the ground. Body and legs felt great but the knee felt ouch. :(

Stretching 5:00 [0]

Rolling IT band and tennis-balling gluts. Ouchie.

Monday Mar 16, 2015 #

Running (And road ) 20:00 [2] 3.4 km (5:53 / km)

Meant to go longer, but the trails were sketchy sans ice bugs and the streets were painful on my knee. It was feeling better by the time I got back, but with races this weekend I didn't want to push it.

Cycling (Indoor spinning ) 25:00 [2] 11.0 km (26.4 kph)

Longer pick ups here and there

Core 20:00 [2]

Stretching 5:00 [0]

Sunday Mar 15, 2015 #

XC Skiing (Skate and Classic ) 1:50:00 [2] 13.8 km (7:58 / km)

Great long ski at Georgian Nordic with Hammer! Long Lynx and classic on beaver trail. Suns out guns out kinda weather. Perfect.

Saturday Mar 14, 2015 #

Cycling (Indoor spinning) 45:00 [1] 14.0 km (18.7 kph)

Easy spin, quick legs. Few pick ups here and there

Map Study 10:00 [0]

Friday Mar 13, 2015 #

Note
(rest day)

Thursday Mar 12, 2015 #

Running 50:00 [3] 5.0 km (10:00 / km)

TNT
Warm up,
3x killer Ks at tempo pace. Felt strong going up but knee hurt coming down.
Cool down

C • Team Canada 11

Wednesday Mar 11, 2015 #

Orienteering 50:00 [3] 4.8 km (10:25 / km)

((Training + cool down))

XLeague at Rockcliffe Trails! Partner excercise with Christie with some relocation. Chilly, slippery snow but the temperature was gorgeous! Knee felt pretty good :)

Core 5:00 [1]

Tuesday Mar 10, 2015 #

Cycling (Indoor spinning ) 35:00 [3] 12.0 km (20.6 kph)

Wanted to run tomorrow at the Xleague so I decided to take it easy on my knee. 10mins warmup, 3x Tabatas and 10min cool down.

C • Plus 1

Map Study 10:00 [3]

Looking at some of the maps Rhombus posted on his log... He's right. That one map would look kinda like the moon! Cool stuff.

Core 10:00 [1]

C • Space-O 1

Monday Mar 9, 2015 #

XC Skiing 1:00:00 [2] 9.5 km (6:19 / km)

On the rail trail with #turbo! I think I fell more times today than all year combined... Ski tips kept getting caught in the deep stuff.
Beaut day!! So excited for this weather !!!!!!

Knee felt great skiing, but it still hurt walking and going down stairs.

Core 25:00 [3]

Workin the glutes to help my knee!

Sunday Mar 8, 2015 #

10 AM

Orienteering race 1:00:51 [4] 7.49 km (8:08 / km) +91m 7:40 / km

OCup Eliminator!

Tough conditions out there! Legs were very tired after the second map.
I think I picked the right CPs in the box to skip, and I noticed I was re-folding my map early when I knew exactly where the checkpoint would be.
Mega faile missing the last CP on the last map, still ended up 2nd overall woman!

Twisted my knee yesterday and it's quite swollen right now :( ice ice baby...

C • Great racing! 5

11 AM

Orienteering 18:40 [1] 1.93 km (9:40 / km)

Picking up Cps with Hammer. Some map memory in the Brock Resident area. Knee was really sore

Saturday Mar 7, 2015 #

Running 45:00 [2] 7.0 km (6:26 / km)

((Approx distance))

Toodle around the Churchill trails. Quite slippery in places. Feet were nice and chilly due to the 'active cooling vents' that have formed on the inner foot of my Inov8s... We all know what that means... SHOE SHOPPING!!!! :) baloney, suggestions? ;)

C • vents 3

Core 20:00 [3]

Stretching 10:00 [0]

Friday Mar 6, 2015 #

Cycling (Indoor spinning ) 1:05:00 [2] 20.3 km (18.7 kph)

Long easy spin getting back into it. Feel better today so that is good :)
Roads and trails are quite trecherous at the moment so I'm looking forward to the nicer weather coming!

Core 15:00 [3]

Stretching 5:00 [0]

Thursday Mar 5, 2015 #

Stretching 5:00 [0]
(rest day)

Still not feeling that good. Muscles are fatigued and my head aches. A few moments of lightheadedness during school.

Wednesday Mar 4, 2015 #

Orienteering 30:00 [2] 4.6 km (6:31 / km)

X-League race at the Chedoke Twin Pads... scrabble style!! Got some pretty good words, but most of the time I honestly had no idea what I was doing. Crusty snow made for some nice shin bruises.

Road running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Home from Mac.

I've been feeling very tired lately and I had a bad headache on Monday. Today during last period I got really dizzy and almost passed out during class. Hopefully this isn't a reoccuring thing, but Imma make sure to eat some red meat and hope my iron isn't low.

Tuesday Mar 3, 2015 #

Cycling (Indoor spinning ) 40:00 [2] 12.3 km (18.5 kph)

Some pick ups here and there.

Core 15:00 [2]

Stretching 5:00 [0]

Monday Mar 2, 2015 #

Cycling (Indoor spinning ) 35:00 [2] 7.5 km (12.9 kph)

Sluggish spin. Bad headache all day. At least I don't have a #mancold

Core 5:00 [1]

Stretching 5:00 [0]

Sunday Mar 1, 2015 #

Running 50:00 [2] 7.6 km (6:35 / km)

Down to the stairs on the waterfront trail then back around the Churchill trails. Cut it short because my calves were starting to tighten up for some strange reason.

Core 15:00 [1]

Stretching 10:00 [0]

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