Training Log Archive: AdventureGirl!In the 7 days ending Apr 3, 2016:
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Sunday Apr 3, 2016 #
Running warm up/down 7:30 [1] 1.24 km (6:03 / km)
shoes: Inov8 X-Talon 212
Stretching 10:00 [1]
Orienteering race (Classic ) 56:34 [4] *** 7.6 km (7:27 / km) +222m 6:30 / km
16c shoes: Inov8 X-Talon 212
This was probably the best race I've had in a long time! No real 'mistakes', and I only lost time from another bad route choice that added some climb, and from some minor hesitations in the CP circle.
CP 8 threw me off a bit because I was looking for a re-entrant instead of a spur and from looking at the map again I can understand how it threw me off when I just glanced at it quickly while running. And 12 too, wasn't sure what I was looking at and I kinda thought I'd just wing it... not a great plan.
A good things about this race was definitely my focus. Even on the long legs I was planning and reading ahead, and I was still in contact with my map instead of daydreaming like usual. I also aimed off a lot to trails so I could run along the trail for longer and use my speed on some of the longer legs.
Things I learned from this weekend:
- don't change your route half way through!
- look for allllll the routes, and even longer flatter ones are better than adding climb
- I need to work on my aggressiveness and confidence, especially in the CP circle
- hill training in needed (!)
Running warm up/down 5:00 [1] 0.75 km (6:40 / km)
shoes: Inov8 X-Talon 212
Saturday Apr 2, 2016 #
Running warm up/down 5:00 [1] 0.85 km (5:55 / km)
shoes: Inov8 X-Talon 212
Stretching 10:00 [1]
Orienteering race (Classic) 1:08:01 [4] *** 7.57 km (8:59 / km) +158m 8:08 / km
17c shoes: Inov8 X-Talon 212
Classic race, aka Game of Thorns...
Another nice day! Only one bigger mistake. On 7 I changed my plan half-way though (bad!!) and decided to attack the CP from above, (it was in a small ravine) instead of coming off a trail from below. Turns out I was way too far above, and went past it, forcing me to loop around and find it from the bottom, which was way easier in the first place. Lesson learned :P
Time was lost from a bad route choice from 13-14, and generally being slow up the hills and through the thorns.
Other than that, I had a great race! I took it a bit slow and was very focused and generally knew what to expect at each circle, and I was always in contact with my map.
Things to work on could have been my confidence going into the CP circle, as well as being more aggressive with my navigating and bush-whacking.
Running warm up/down 5:00 [1] 0.8 km (6:17 / km)
shoes: Inov8 X-Talon 212
Friday Apr 1, 2016 #
Orienteering race (Sprint ) 13:48 [5] ** 2.72 km (5:04 / km) +1m 5:04 / km
18c shoes: Inov8 X-Talon 212
Official time, 13:41
This race went fairly well. I was able to read ahead, and refold my map before getting getting into the CP circle. I made sure to look up, and use my compass.
No huge mistakes, but I definitely lost time on 8 where I didn't really choose my attack point and spent some time debating about what trail to take, even though I could have picked a more obvious attack point or aimed off to the right more. It was tricky to read the trails on that section of the map and I lost some time on 9 as well, but not much.
The urban section was wild, but I was able to look up at buildings in behind and look for the other CPs when I was running by.
A different sprint area, and I surprisingly enjoyed it a lot!
Running warm up/down 15:00 [1] 2.3 km (6:31 / km)
shoes: Inov8 X-Talon 212
Stretching 15:00 [1]
Wednesday Mar 30, 2016 #
Running warm up/down 10:00 [1] 2.2 km (4:33 / km)
shoes: Inov8 Oroc 280
Stretching 5:00 [0]
Running (terrain) 44:13 [3] 5.03 km (8:47 / km) +101m 7:59 / km
shoes: Inov8 Oroc 280
Tuesday Mar 29, 2016 #
Cycling warm up/down (spinning) 10:00 [1]
Core 35:00 [3]
did 7x 4min tabatas, with about 1 min rest in between.
squats with 30lbs
deadlifts with 30lbs
push up/plank alternating
box jumps
metronomes
calf raises with 10lbs
glut/ham bridge and side leg lifts
Stretching 5:00 [0]
Monday Mar 28, 2016 #
Running warm up/down 10:00 [1] 1.9 km (5:16 / km)
shoes: Inov8 Oroc 280
Stretching 7:00 [0]
Orienteering 29:00 [4] 5.34 km (5:26 / km) +32m 5:16 / km
shoes: Inov8 Oroc 280
First spring X League in Oakville! A great course, and lots of fun to race against the new Oakville ARX group!
I wasn't feeling super speedy tonight, but the ache in my legs and the burn in my tummy tells me otherwise :P