Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Mar 22, 2015:

activity

time

miles

Orienteering

3:25:52

15.5

(13:17)

24.94

(8:15)

453

Running

1:55:00

8.76

(13:08)

14.1

(8:09)

Stretching

1:15:00

Water running

25:00

Cycling

25:00

6.84

(16.4/h)

11.0

(26.4/h)

Core

25:00

Total

7:50:52

31.09

50.04

453

[1-5]

6:35:52

2:03

0:00

» now

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]

« Earlier | Later »