Training Log Archive: AdventureGirl!In the 7 days ending May 8, 2016:
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Sunday May 8, 2016 #
Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Inov8 Oroc 280
Stretching 10:00 [1]
Orienteering race 1:27:47 [4] *** 9.89 km (8:52 / km) +259m 7:51 / km
26c shoes: Inov8 Oroc 280
Another pretty solid race, navigationally. I made only little errors, and a few hesitations, but otherwise it was pretty clean.
I made some errors near the end once I got into the fields, but once I refocused myself I got back into the map.
My body was tired right off the start but I eventually got into it. Later on in the course, once I got to the plateau area my legs had had enough lifting over logs and branches that I face planted a few times in a row. (Once with the most ungraceful landing i've ever done, complete with a few rolls too)
The fields near the end started to aggravate my ankle because the bumps were throwing my tired body all over the place and my ankle couldn't keep up. Then, as I was about 5m past the second last CP I rolled over my ankle again and had to walk a bit out to the trail. By then the tape I has used was feeling so tight around my foot that I hobbled up the finish line.
Still generally happy with my navigation in this race, if you take out the physical side.
Saturday May 7, 2016 #
Road running warm up/down 7:00 [1] 1.05 km (6:40 / km)
shoes: Inov8 Oroc 280
Stretching 10:00 [1]
Orienteering race 32:34 [4] *** 4.62 km (7:03 / km) +45m 6:43 / km
16c shoes: Inov8 Oroc 280
Adding another stellar race to the bag of stellar spring races! Made no mistakes today apart from being too low to #4 but correcting it quickly. The only real issue today was not running as fast as I could have up the hills, but I made up for it by upping the pace on the trail sections.
Today was so satisfying because I was able to match everything up so easily and that was a confidence booster. I was also able to flow through most CPs since I knew the general direction to head. I also didn't let anything get to my head, not even the positives so I didn't get psyched out.
Things to improve on could have been route choice from 5-6, but I'm generally happy with my decision.
Overall, the most fun I've had on a middle course in a long time!
Road running warm up/down 8:00 [1] 1.3 km (6:09 / km)
shoes: Mizuno Wave Inspire 11
Stretching 10:00 [1]
Orienteering race 16:07 [5] *** 3.41 km (4:43 / km) +5m 4:41 / km
17c shoes: Mizuno Wave Inspire 11
A nice sprint at the University of Waterloo. Some tricky routechoice in the residence area, which forced me to slow down a few times and try and decipher if there really was a passage there or not. At one point I got to an area where I was almost certain there was a passage... there wasn't. Oh well, not much time lost.
I missed #5 by running right past it. I was reading ahead since the leg was essentially over and ran to the wrong group of trees. After that I made up time by pushing the pace on the easier legs.
Not the best sprint ever but I'm happy with my routes and my physical performance since my tummy wasn't super happy before the run.
Road running warm up/down 5:00 [1] 0.85 km (5:53 / km)
shoes: Mizuno Wave Inspire 11
Friday May 6, 2016 #
Running (drills) 10:00 [1]
shoes: Inov8 X-Talon 212
hurdle drills on the grass
my ankle didn't really enjoy this too much, but other than landing on it hard it doesn't hurt much.
Relaxation/mental 10:00 [0]
(rest day)
Thursday May 5, 2016 #
Running 10:00 [1] 1.2 km (8:20 / km)
Rolled my bad ankle slightly so that's great
Core 15:00 [2]
Wednesday May 4, 2016 #
Running 25:00 [1] 4.34 km (5:46 / km)
shoes: Mizuno Wave Inspire 11
Core warm up/down 5:00 [2]
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 212
Stretching 5:00 [1]
Orienteering 35:00 [2] 4.2 km (8:20 / km)
shoes: Inov8 X-Talon 212
Navigated to each CP and memorized the location of of CP circle on a small piece of map, then had to identify it on a (changed) map back at the hub
Tuesday May 3, 2016 #
Cycling (Indoor spinning ) 10:00 [3] 3.6 km (21.6 kph)
Ascending interval starting with 20s up to 60s with 10s rest.
Rest one min
Descending intervals from 60s to 20s with 10s rest.
Cycling warm up/down (Indoor spinning ) 10:00 [1] 2.6 km (15.6 kph)
Core 20:00 [2]
Stretching 5:00 [0]
Relaxation/mental 10:00 [0]
Monday May 2, 2016 #
Track warm up/down 5:00 [1] 0.9 km (5:33 / km)
shoes: Mizuno Wave Inspire 11
Track intervals 16:00 [3] 2.4 km (6:40 / km)
shoes: Mizuno Wave Inspire 11
1:45, 59, 19, 1:41, 59, 19
Track (Drills ) 15:00 [2]
shoes: Mizuno Wave Inspire 11
Mostly hurdling and some touches and water jumps on the turf.
Track warm up/down 4:00 [1] 0.73 km (5:29 / km)
shoes: Mizuno Wave Inspire 11
Stretching 5:00 [0]