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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Apr 23, 2016:

activity # timemileskm+m
  Running6 1:46:00 8.92 14.35
  Orienteering3 1:37:37 7.54(12:57) 12.13(8:03) 24131c
  Stretching7 52:00
  Strength1 40:00
  Track 1 27:00 1.74 2.8
  Core2 13:00
  Road running 1 10:00 1.09(9:12) 1.75(5:43)
  Cycling1 5:00
  Total10 5:50:37 19.28 31.03 24131c
  [1-5]9 5:23:37

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SuMoTuWeThFrSa

Saturday Apr 23, 2016 #

9 AM

Running warm up/down 10:00 [1] 1.45 km (6:54 / km)
shoes: Inov8 Oroc 280

Stretching 10:00 [1]

Dynamic/drills

Orienteering race (Middle) 37:21 [4] **** 4.26 km (8:46 / km) +199m 7:06 / km
10c shoes: Inov8 Oroc 280

West Point Middle

I always love this challenging and gorgeous terrain, and today was all of that!
I took the first CP slowly, making sure I checked off everything along the way. I sailed through 2 and 3, and then hesitated a little going into 4.
On 5 I was off to the left, and searching around a boulder that was before the correct one. (Got a little too excited I guess :P)
I hit 6 bang on, but then got a little off my bearing going to 7. I figured out that I was drifting so I fixed it pretty quickly, but It added some more distance.
Going to 8 I got to a cluster of open bare rock, which I thought was the one I dedicated as my attack point, but it was one too early and I was too far to the left. I figured it out quickly though and corrected.
9 and 10 were straight forward right into the finish.

Overall, I could have been a little more aggressive going into the CP circles, but still focusing on the red-yellow-green light approach. If I picked stronger attack points, I think I could do this a lot better.
No massive blowups like the last time I ran here, so that's great!
What wasn't great was the walk back to the download...
10 AM

Running warm up/down 10:00 [1] 1.41 km (7:06 / km)
shoes: Inov8 Oroc 280

A very long trudge back from the finish
2 PM

Road running warm up/down 7:00 [1] 1.2 km (5:50 / km)
shoes: Inov8 Oroc 280

Stretching 10:00 [1]

Dynamics/drills

Orienteering race (Sprint) 20:16 [4] *** 3.12 km (6:30 / km) +42m 6:05 / km
21c shoes: Inov8 Oroc 280

West Point Sprint

Forest sprints aren't usually my fav, but this one was pretty interesting with obstacle courses and cliffs!

I misread the control description for #5 and couldn't find it, so I ended up going to 6 first, then back to 5. I'm still confused about that CP because I struggled with deciphering what was a cliff or bare rock or a boulder...
I drifted off a little going to 11 because I looked up to a different open platform area rather than the open rock I was supposed to go to. 11 and 12 in general just confused me a lot...
In this race I think I was getting a little lazy on my route choice planning because I was pretty tired, but there were definitely legs that I could have made more direct or reduce some climb. In the urban area though I was planning/looking ahead and I knew the direction I had to leave the CP in. Fun stuff.

Road running warm up/down 3:00 [1] 0.55 km (5:27 / km)

Friday Apr 22, 2016 #

Note
(rest day)

Car ridez

Thursday Apr 21, 2016 #

Running 20:00 [1]

General running around at ARK, 3x nav loop. Feeling pretty tired from a busy school week too

Wednesday Apr 20, 2016 #

Running warm up/down 8:00 [1] 1.26 km (6:21 / km)
shoes: Inov8 X-Talon 212

Stretching 5:00 [1]

Dynamic

Running (Terrain ) 23:00 [3] 4.2 km (5:29 / km)
shoes: Inov8 X-Talon 212

Meghan's loops of vague discomfort at ARX tonight!
Ran 7x ~600m loops at a steady pace, through the woods (going over every possible log and all the possible mud) and on the trails.
Each loop I ran steadily with times between 3:16 and 3:20s, so I'm really glad I could keep that constant pace up through the whole workout! I felt pretty good, except my IT bands are pretty sore from yesterday...

Running warm up/down 7:00 [1] 1.1 km (6:22 / km)
shoes: Inov8 X-Talon 212

8 PM

Stretching 10:00 [0]

Lots of rolling today, ouch

Tuesday Apr 19, 2016 #

3 PM

Running (Map run ) 21:00 [1] 3.63 km (5:47 / km)
shoes: Mizuno Wave Inspire 11

Not even logging this as orienteering because a) I forced Chloe to read the map most of the time and b) I know Churchill way too well to even need one ;)

Stretching 5:00 [0]

Hips are kiiiilling me
5 PM

Strength 40:00 [3]

Started doing less reps and more sets with heavier weights

Cycling warm up/down (Spinning ) 5:00 [1]

Stretching 7:00 [0]

Monday Apr 18, 2016 #

Running warm up/down 7:00 [1] 1.3 km (5:23 / km)
shoes: Mizuno Wave Inspire 11

Check out dem new colours

Track intervals 15:00 [3] 2.4 km (6:15 / km)
shoes: Mizuno Wave Inspire 11

800m break downs
600, 200 with 200 jog rest
Rest ~ 4 mins
400, 200, 200 with 200 jog rest

Times were 2:09, 40
Then 1:16 (was too fast for the slow 1500m pace but oh well)
40, 39

Track 10:00 [1]
shoes: Mizuno Wave Inspire 11

Steeple drills

Core 8:00 [2]

Track warm up/down 2:00 [1] 0.4 km (5:00 / km)
shoes: Mizuno Wave Inspire 11

Stretching 5:00 [0]

Sunday Apr 17, 2016 #

Orienteering 40:00 [2] 4.75 km (8:25 / km)
shoes: Inov8 Oroc 280

Middle training in KW with tha crew. Felt pretty awful for that first hot weather run of the year, my body didnt enjoy the hardcore sweating stuff very much. Took it super slow and focused on refolding my map into the CP and having general direction already set. The first section of the map was a lil sketchy, but the second half was the mostly beautiful open woods I've ran in in a while, so fun! Skipped 14-15 because my body was not feeling it whatsoever.

Core 5:00 [1]

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