Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Sep 20, 2015:

activity

time

miles

Running

2:43:42

15.81

(10:21)

25.44

(6:26)

Stretching

1:56:00

Core

48:00

Map Study

5:00

Total

5:32:42

15.81

25.44

[1-5]

3:41:42

1:35

0:00

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Sunday Sep 20, 2015 #

Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 Oroc 280

3 loops of Gula Stigen to shakeout legs. Didn't want to over do it on my quads because they are finally feeling good. Saw 2 foxes!

Core 15:00 [2]

Stretching 6:00 [0]

Saturday Sep 19, 2015 #

Note
(rest day)

Waddtage core aka extreme gardening

Friday Sep 18, 2015 #

Running 16:00 [1] 2.4 km (6:40 / km)
shoes: Mizuno Wave Inspire 11

Shakeout run with Chloe

Stretching 10:00 [0]

Just stretchin

Core 5:00 [2]

Thursday Sep 17, 2015 #

Running warm up/down 15:00 [1] 2.1 km (7:09 / km)
shoes: Mizuno Wave Inspire 11

Arx warmup/down and jogging with the ARK attack group. Greats bunch of kids this season!

Stretching 25:00 [0]

ARX warmup and showing the Attackers the warm up routine. Static stretching the quads and hips after

Running 12:12 [4] 3.0 km (4:04 / km)
shoes: Mizuno Wave Inspire 11

3k time trial #1 on the rail trail. 2k uphill and 1k down (as up and down as you can get on the trail... Trust me you could feel the up on the last k)
Felt really strong the whole time! Splits where 4:05, 3:57, 4:10

Core 10:00 [2]

Wednesday Sep 16, 2015 #

3 PM

Running warm up/down 8:00 [1] 1.35 km (5:56 / km)
shoes: Mizuno Wave Inspire 11

Stretching 10:00 [0]

Running 42:00 [2] 5.44 km (7:43 / km)
shoes: Mizuno Wave Inspire 11

Easy run with the team. Took them on the south shore trail... Bad idea... Whole thing is overgrown as heck and with a buncha non adventure runners... :P it was funny

5 PM

Running warm up/down 12:00 [1] 1.8 km (6:40 / km)
shoes: Inov8 Oroc 280

All my body parts feel great except my right quad, on the top part towards the top of the leg. Hurts to run fast but doesn't when I go easy. Tried icing it tonight after running and stretching/gentle rolling.

Stretching 10:00 [1]

Dynamics and drills

Map Study 5:00 [0]

Nicole and I drew our routes on the (very confusing) London City Sprint map. Cool stuff

Running 8:00 [3] 1.2 km (6:40 / km)
shoes: Inov8 Oroc 280

First night of ARX! Did a fun (also a little confusing) loop thing where you were either chasing someone or being chased by someone. Basically bashing through the woods away from others. Good stuff

Tuesday Sep 15, 2015 #

Running warm up/down 10:00 [1] 1.7 km (5:53 / km)
shoes: Mizuno Wave Inspire 11

I forgot my watch today and felt very naked :(
Rough times/distances from Chloe's watch

Stretching 15:00 [0]

Stretching, then drills and accels

Running 11:30 [3] 2.35 km (4:54 / km)
shoes: Mizuno Wave Inspire 11

3x hard 350m loops with 30s rest. Then a 1.3km loop with a big hill at almost race pace. Times were 74,74,75 and ~6:20. Was supposed to do another but I could really feel my right quad getting tight (balancing the issue away) so I decided to play it safe. My hamstrings no longer hurt and my left quad is fine.

Running warm up/down 9:00 [1] 1.1 km (8:11 / km)
shoes: Mizuno Wave Inspire 11

Stretching 15:00 [0]

Hot tub and stretch

Monday Sep 14, 2015 #

Core 18:00 [2]

Stretching 25:00 [0]

Note

No XC today but had a massage done for my quads/hammies. Likely a combo of fancy shoes throwing off my hips, too much at the gym and an imbalance between my two legs. All of this is a series of events leading to more bad things. Time to work on strengthening the left as well as both knees.

C • knees 2

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