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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Oct 11, 2015:

activity # timemileskm+m
  Orienteering3 2:03:00 10.95(11:14) 17.63(6:59)
  Running8 1:53:34 13.02(8:43) 20.95(5:25)
  Cycling1 1:15:00 7.89(6.3/h) 12.7(10.2/h)
  Stretching5 35:00
  Map Study1 10:00
  Core1 5:00
  Total10 6:01:34 31.86 51.28
  [1-5]9 5:16:34

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MoTuWeThFrSaSu

Sunday Oct 11, 2015 #

Cycling (MTB) 1:15:00 [3] 12.7 km (10.2 kph)

At Georgian Nordic with Hammer!

Saturday Oct 10, 2015 #

Note
(rest day)

Chill day at the Nottage, lovely cruise on the Island Queen with all the fall colours :)

Friday Oct 9, 2015 #

Running warm up/down 14:00 [1] 2.35 km (5:57 / km)
shoes: Mizuno Wave Inspire 11

Stretching 5:00 [0]

Running 8:00 [3] 1.76 km (4:33 / km)
shoes: Mizuno Wave Inspire 11

2x hills, running 100m past the crest of the hill, then a 500m loop. Was going to do 3 sets but after the first one I felt lightheaded, my body and legs felt heavy and I just felt awful. Stopped running, stretched and then jogged back.

Thursday Oct 8, 2015 #

Running warm up/down 5:00 [1] 0.68 km (7:21 / km)
shoes: Inov8 Oroc 280

Orienteering 55:00 [2] 6.8 km (8:05 / km)
shoes: Inov8 Oroc 280

ARX corridor training. Tricky stuff, lots of up and down. Cut it short to get back and coach on time.

Picking up ARK Attack CPs in the (very) dark

Stretching 5:00 [0]

Calves and backs of knees are sore

Wednesday Oct 7, 2015 #

11 AM

Running warm up/down 10:00 [1] 1.9 km (5:16 / km)
shoes: Mizuno Wave Inspire 11

Lots of strides
12 PM

Stretching 15:00 [0]

Running race 20:04 [5] 5.0 km (4:01 / km)
shoes: Saucony Kilkenny XC spikes

Mac Marauder meet (~5k)
Man I remember why I didn't race this one for the past two years, sooOo boring!
Still had a pretty solid run. Felt pretty crappy near the end, just really heavy and tired. (Need to get my blood taken to check iron levels)
Finished 5th, 1 min behind Chloe.
Also, my blister on my heel is back and mightier than ever. (New spikes, love them minus this lil problem) the blister is 2cm in diameter and the bubble sticks out about 3mm from my foot!! Awesome!!!1!!
C • Update 2
1 PM

Running warm up/down 5:30 [1] 0.92 km (5:59 / km)
shoes: Mizuno Wave Inspire 11

5 PM

Running warm up/down 6:00 [1] 0.95 km (6:19 / km)
shoes: Inov8 Oroc 280

Stretching 5:00 [0]

Orienteering 23:00 [2] 4.53 km (5:05 / km)
shoes: Inov8 Oroc 280

ARX adventure run. Did most of the legs by memory, visualizing what I would see before I got there. Stopped early because I don't want this mega blister to pop (it didn't, In case you all were wondering)
6 PM

Map Study 10:00 [0]

Drawing out simplified routes on the legs I didn't get to in the race

Tuesday Oct 6, 2015 #

Running warm up/down 7:00 [1] 1.25 km (5:36 / km)
shoes: Mizuno Wave Inspire 11

W/u + 4x accels
C • Congrats 3

Stretching 5:00 [0]

Running 17:30 [1] 2.76 km (6:20 / km)
shoes: Mizuno Wave Inspire 11

Slow run with some of the team. Mac meet tomorrow!
C • good luck 5

Monday Oct 5, 2015 #

Orienteering 45:00 [2] 6.3 km (7:09 / km)
shoes: Inov8 X-Talon 212

Setting ARK Attack controls and picking up by map memory

Running 12:00 [3] 1.86 km (6:27 / km)
shoes: Inov8 X-Talon 212

2x sprint tabatas with 4 mins rest between sets

Running warm up/down 8:30 [1] 1.52 km (5:36 / km)
shoes: Inov8 X-Talon 212

Core 5:00 [2]

Found some rocks on the trail in Oakville and just had to do some core and stuff and admire the beautiful fall-ness. *sigh*
Also, note to self: wear tights with a drawstring next time

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