Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 31 days ending May 31, 2015:

activity	#	time	miles		km		+m
Running	12	5:26:00	30.33	(10:45)	48.81	(6:41)
Stretching	26	4:55:08
Orienteering	5	4:39:44	17.44	(16:02)	28.07	(9:58)	581
Cycling	5	3:05:00	39.46		63.5
Road running	10	3:04:00	17.34	(10:37)	27.9	(6:36)
Core	13	2:58:00
Track	10	2:27:28	12.37		19.9
Map Study	1	1:30:00
Total	44	28:05:20	116.93		188.18		581
[1-5]	39	21:55:12

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Sunday May 31, 2015 #

Cycling (Indoor spinning ) 45:00 [2] 14.0 km (18.7 kph)

Legs felt pretty blah

C • legs blah 4

Core 7:00 [2]

Stretching 10:00 [0]

Saturday May 30, 2015 #

Note
(rest day)

Yessss
Busy few days. Much much needed.

Friday May 29, 2015 #

Road running warm up/down 20:00 [1] 2.4 km (8:20 / km)
shoes: Mizuno Wave Inspire 11

Stretching 20:00 [0]

The norm

Track race 10:57 [5] 3.0 km (3:39 / km)

South Regional 3k!
Solid race for both me and Maddy, finishing 3rd and 4th and both moving to OFSAA :)
I felt really good and Chloe said that I looked strong like yesterday. I never felt comfortable which is good because I know I can push myself hard next week. Glad to have 'officially' ran under 11, so I'm counting this as a PB ;)

C • very 1

Thursday May 28, 2015 #

Road running warm up/down 25:00 [1] 3.4 km (7:21 / km)
shoes: Mizuno Wave Inspire 11

Warmup and cool down for my race and some jogging around while coaching at ARK Attack

Stretching 25:00 [0]

Dynamics, drills, strides, static. Keeping lose for 3k tomorrow.

Track race (Steeplechase) 5:23 [5] 1.5 km (3:35 / km)

South Regionals SC!
Solid race. Many people told me I looked relaxed and strong which I definitely felt.
PB by 8s, 1st place by 10 :) OFSAA baby!! :D

C • Win 2

Wednesday May 27, 2015 #

Core 10:00 [1]

Stretching 15:00 [0]

South regionals tomorrow and Friday!!! :D

C • South Regionals 19

Tuesday May 26, 2015 #

Cycling (Cross bike ) 35:00 [2] 13.4 km (23.0 kph)

Waterfront with some pickups. I almost blew away!

Core 10:00 [1]

Stretching 5:00 [0]

Monday May 25, 2015 #

Road running warm up/down 15:00 [1] 2.4 km (6:15 / km)
shoes: Mizuno Wave Inspire 11

Road running 27:00 [3] 4.3 km (6:17 / km)
shoes: Mizuno Wave Inspire 11

hill workout after school with the grade 12s.
I think the theme song for today was Uptown Funk. Too hot (hot damn) ;)
5x 200m hills with jogging rest (~2-2:30)
3x 300m hills with jogging rest (same rest)
7 mins between sets
Times were 37,39,40,39,39 and 1:01,1:06,1:05. It got really windy at the top of the hill (urg)

Stretching 10:00 [0]

Sunday May 24, 2015 #

Map Study (Mapping) 1:30:00 [0]
(rest day)

Mapping the new-and-improved Cootes Paradise School.

Saturday May 23, 2015 #

Stretching 5:00 [0]

12 PM

Running 1:10:00 [1] 11.8 km (5:56 / km)
shoes: Mizuno Wave Inspire 11

Long, slow run along the rail trail to scenic woods trails. Beauty day! :D

C • perfect 1

Friday May 22, 2015 #

7 AM

Road running warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: Mizuno Wave Inspire 11

Stretching 10:00 [0]

Core 20:00 [1]

Thursday May 21, 2015 #

Running warm up/down 35:00 [1] 4.0 km (8:45 / km)
shoes: Mizuno Wave Inspire 11

Good warmup and cool down for the SC. Drawn out warmup for 3k and no real cooldown because I had to leave right away. Calves are tight.

Stretching (Drills) 25:00 [0]

Dynamics, drills, strides ... The works

9 AM

Track race (Steeplechase ) 5:33 [5] 1.5 km (3:42 / km)

SOSSA SC! Consistent with last week and I felt really confident. The wooden barriers were a little sketchy so it made hurdling a better idea. The race favourite touched the barrier with her hand and fell so I ended up in first! :) first time qualifying for souths in the steeple! Woohoo!

4 PM

Track race 10:51 [5] 3.0 km (3:37 / km)

So this was a weird race. The officials messed up the lap counter so we all only raced 2.6k (one lap less). I wasn't even aware, I had totally zoned out. I'm logging the time that they posted in the results (estimated time based on pace and such)
Besides the lap-faile I had a really good race. The track was windy but I pushed hard nonetheless. I think I'm getting used to that 'not so comfy' pace. Though it was hard to tell how fast I was going all the time. Westdale's top girl (and race fav) pulled her hamstring again and had to pull out :( Maddy and I were drafting each other which really helped but I managed to pull ahead of her by 4 seconds to finish 2nd. Excited to have qualified in both of my events!!

Wednesday May 20, 2015 #

Running 15:00 [1] 2.2 km (6:49 / km)
shoes: Mizuno Wave Inspire 11

Easy jog around during ARX. Didn't want to do anything silly before sossa tomorrow.

C • Good luck! 23

Stretching 10:00 [0]

Core 6:00 [1]

Tuesday May 19, 2015 #

Stretching 10:00 [0]

4 PM

Track warm up/down 6:00 [1] 0.8 km (7:30 / km)
shoes: Mizuno Wave Inspire 11

Track (Drills) 20:00 [1]
shoes: Mizuno Wave Inspire 11

Steeple drills. All kinds.

Road running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Mizuno Wave Inspire 11

8 PM

Core 25:00 [2]

Monday May 18, 2015 #

Road running warm up/down 15:00 [1] 2.4 km (6:15 / km)
shoes: Mizuno Wave Inspire 11

Humid out on the sunny road

Road running 25:00 [3] 4.6 km (5:26 / km)
shoes: Mizuno Wave Inspire 11

Interval workout in Big Sound Road. Gula Stigen was pretty slick from the rain and I don't wanna hurt myself before the big track races.
Did 5x 300m with about 2min jogging rest in between. Took a 5 min rest then I did 2more 300s and 1x 400 all with the same joggin rest.
Times were 52, 55, 54, 54, 54, 53, 56, 1:13

Stretching 5:00 [0]

Dynamics and drills

Sunday May 17, 2015 #

Note
(rest day)

2 races this week and my legs were pooped. Much needed rest day. Gonna have a go at some Gula Steigen intervals tomorrow but keep the legs fresh for Sossa.

Saturday May 16, 2015 #

5 PM

Running 55:00 [1] 10.1 km (5:27 / km)
shoes: Mizuno Wave Inspire 11

Lovely run around the CIL trails :D

Friday May 15, 2015 #

7 AM

Road running warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: Mizuno Wave Inspire 11

Stretching 10:00 [0]

dynamics and drills and activation exercises

Core 30:00 [2]

Plyos/strength/core workout

Thursday May 14, 2015 #

2 PM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Mizuno Wave Inspire 11

Warm up and strides

Stretching 10:00 [0]

Today's race was actually early!!!

Track race (3k) 11:13 [5] 3.0 km (3:44 / km)

First 3k of the year! Felt really relaxed and strong. Kept a consistent pace behind Steph until around the 2k mark. Tried to up the pace each lap.
Finished 2nd with the Westdale girls taking a full podium sweep! Not to mention the humongous PB! :D

C • Humongous 3

C • 3k PB Humongous !!!!!! 14

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Mizuno Wave Inspire 11

6 PM

Running 10:00 [1] 1.2 km (8:20 / km)
shoes: Inov8 X-Talon 212

Collecting CPs after coaching

Wednesday May 13, 2015 #

3 PM

Track warm up/down 30:00 [1] 2.6 km (11:32 / km)
shoes: Mizuno Wave Inspire 11

Loooooong drawn out warm up. The steeplechase was scheduled to start at 3:30 (or so I thought) but it was actually for 4. Got to the track early and not a soul was there. Waited until around 3 and finally some other racers came. Around 3:30 the barriers got put out, but no water in the pit. Fiiiiinally, after a long hour and 20 mins of coaches watching the hose fill up the pit hoping that their presence would make it fill up faster, we started at 4:50.
Sooooooo, I really warmed up about 3 times. Couple of laps plus lots of technique practice.

Stretching 20:00 [0]

Dynamics, drills, static... Trying to keep the legs warm while waiting

4 PM

Track race (Steeplechase ) 5:31 [5] 1.5 km (3:41 / km)

Cities steeplechase race (finally)
Confident going in, and started off right behind Finn, managed to keep with her until the first water pit. We would be right together and I'd keep getting ahead of her on the hurdles. Good sign :)
Took a little stumble after one hurdle, I think my spikes got caught when I landed.
Legs got tired and I tried to push through as hard as I could. Stepped on a few more barriers than I would have liked.
Good race overall, and a new PB :D
(Time is approx, they only had hand timers today)

C • race 7

5 PM

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Mizuno Wave Inspire 11

(Ish time and stuff)

3k tomorrow!

Tuesday May 12, 2015 #

Core 10:00 [1]

Stretching 15:08 [0]

Note
(rest day)

Monday May 11, 2015 #

4 PM

Road running warm up/down (And turf ) 10:00 [1] 1.2 km (8:20 / km)
shoes: Mizuno Wave Inspire 11

Short warmup on the turf and cooldown on the roads.

Track 22:00 [3] 3.0 km (7:20 / km)
shoes: Mizuno Wave Inspire 11

PM track practice at Mac. 2x 800m at a slowish pace with 1 steeple barrier every lap. Times were 2:55 and 2:56. At least I was consistently slow :P ~400m jog rest in between. Legs felt tired but the hurdles felt great.

Worked on some strides over the steeple after which were even better.

City steeplechase race has been moved to Wed. at Mac now because the steeple at the other track is broken. Hooray for nice tracks!!!! :D

C • Good luck 4

Stretching 10:00 [0]

5 PM

Core 15:00 [1]

Sunday May 10, 2015 #

Running 58:00 [2] 9.71 km (5:58 / km)
shoes: Mizuno Wave Inspire 11

So that's what humidity feels like!! Fun run along south shore trail and the usual loop.

C • Running 1

Stretching 5:00 [0]

Core 5:00 [1]

Saturday May 9, 2015 #

Note

Volunteering at the Mud Run today with over 500 kids!!! So many smiling and muddy faces! Great day!

7 AM

Core 10:00 [1]

6 PM

Cycling (Road) 1:00:00 [2] 22.8 km (22.8 kph)

2x waterfront trail plus some more down to the other pier. First loop with Nicole. Loooooove this weather!!

7 PM

Stretching 5:00 [0]

Friday May 8, 2015 #

Note

Massage today (lotsa bruises)
Legs were feeling good and apparently my knee soreness is just a little tweak in the joint that will go away with more stretching, ice and time. Nothing major. Doesn't hurt after running for a while but I still feel it when i'm done.

7 AM

Road running warm up/down 8:00 [1] 0.9 km (8:53 / km)
shoes: Mizuno Wave Inspire 11

Stretching 5:00 [0]

Core (+ plyos) 20:00 [2]

Started with some strength, then some plyos and core

3 PM

Orienteering 50:00 [1] 6.8 km (7:21 / km)
shoes: Mizuno Wave Inspire 11

School Adventure Running practice. 1 hour adventure run with Nicole all around the south shore trails and Sassafrass. Beauty day! Not used to these green things called 'leaves'.

Thursday May 7, 2015 #

Orienteering 30:00 [1] 3.2 km (9:22 / km)
shoes: Inov8 X-Talon 212

Corridor ARX training. Lotsa hills and a slow pace

Running 10:00 [1] 0.8 km (12:30 / km)
shoes: Inov8 X-Talon 212

Cool down and some running in 2nd hour + face plant

Couldn't find a relay team for the meet today but I'm glad I didn't race because the whole meet was 2 hours behind and very unorganized

Stretching 5:00 [0]

Wednesday May 6, 2015 #

Road running 18:00 [1] 3.5 km (5:09 / km)
shoes: Mizuno Wave Inspire 11

Easy jog from school to the waterfront and back
+ 2 strides

Stretching 15:00 [1]

All kinds of stretching, drills and even a plank off.

Meet tomorrow! Just racing the 800m in the medley relay

5 PM

Running warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: Inov8 X-Talon 212

Orienteering 25:00 [1] 2.6 km (9:37 / km)
shoes: Inov8 X-Talon 212

ARX simplification exercise that actually put your simplification to the test!
We got a map that just had the course on it, nothing else, and a bunch of pencil crayons. Each loop (2 CPs each) we had to draw in the important stuff we needed to simplify the leg and use only what we drew to find the 2 CPs.
I found this really useful because on the first one I had way too much drawn and on the next one I didn't have enough. It was helpful to actually act on what you simplify from the map to know what you do or don't need. There's a big difference between thinking about how you would simplify a leg by solely looking at the map and actually doing it.

Tuesday May 5, 2015 #

Cycling (Road) 35:00 [3] 13.3 km (22.8 kph)

X bike on the waterfront trail. 5mins w/u, lots of ~1min pickups, 5min c/d.
Wanted to give my knee one more day without any pounding on the ground. It's feeling better but it gets a little sore after sitting for a while. I've taped it and I'm icing so I hope it will better tomorrow. My nose is super stuffed up

Core 10:00 [2]

Hips

Stretching 5:00 [0]

Monday May 4, 2015 #

Track 20:00 [1]
shoes: Mizuno Wave Inspire 11

Easy few laps at the track and some steeple drills. Legs are surprisingly ok. Knee is a little shaky but my right shin feels great!

Cycling 10:00 [1]

to and from practice. I was running late in both cases so I was booting it along quite quickly

Sunday May 3, 2015 #

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Inov8 X-Talon 212

gosh darn that was a huge hill

Stretching 20:00 [0]

pre/post race stretch and ice as well as some stretching after the car ride

9 AM

Orienteering race (Classic) 1:40:43 [4] 7.88 km (12:47 / km) +335m 10:33 / km
shoes: Inov8 X-Talon 212

West Point Day 2
Today was a bit of a doozy.... On the way to the start I got my left foot stuck between a rock and then twisted my knee real good trying to get it out. I tried jogging around at the start and my knee kept giving out. Not a great way to get in the zone!! I tried to push it back in my head and focus on the race but right off the start was a rocky downhill. Ouchies. Bombed the first control and took a little breather when I finally found it. The next bunch of controls went really well. I felt confident and as smooth as I could with a sore knee. I was running (..er stumbling) with Melanie for a bunch of it too and we kept taking slightly different routes and meeting up at the checkpoint. I was too far to the right on 9 and I spent some time trying to figure things out there. The real issue was 12 where I spent way too much time trying to find the silly boulder about all the other boulders. Made a little bit of a parallel error with the cliffs. My knee was killer at this point and the last hill into the finish was evil. A good analysis of this course is on the to-do list.

Despite today's huge mistakes I enjoyed the terrain and the middle section of the course. A great weekend (like always) at West Point!

C • Knee, weekend 4

Green Y day 2 - Splits

Saturday May 2, 2015 #

Running warm up/down 20:00 [1] 2.5 km (8:00 / km)
shoes: Inov8 X-Talon 212

(approx distance and time)
warmup to the start and cool down with Robbie around the lake

Stretching 10:00 [0]

Pre and post race stretching. Right shin was very sore after the track race but I taped it and stretched the calves a bunch so it's doing well.

10 AM

Orienteering race (Classic) 1:14:01 [4] 7.59 km (9:45 / km) +246m 8:23 / km
shoes: Inov8 X-Talon 212

West Point Day 1
Overall good race! Lost some time on 2 because I drifted a little off my bearing. Lost even more time on 7 because I wasn't far enough over on the hill. Also 9-10 (the fancy look-out checkpoint) was an interesting leg because at first I couldn't make sense of the cliffs and stuff but then I realized I could just run right at it and not even miss it. (Brain fart?) When I got to the look-out I got stuck behind an old man trying to climb up the steep rock. Finally he got up with some help so off I went! ... I then proceeded to drop my map and watch it fly back down to the ground... I went up to punch the checkpoint sans map... there should be some interesting photos... ;)

Overall good race. tired legs and some silly mistakes but I always enjoy this terrain :)

Green Y Day 1 - Splits

Friday May 1, 2015 #

Stretching 10:00 [0]
(rest day)

stretched out the car legs

also, a needed rest day from 4 races in 5 days

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