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Training Log Archive: AdventureGirl!

In the 7 days ending Jul 9, 2017:

activity # timemileskm+m
  Orienteering5 3:54:42 15.07(15:35) 24.25(9:41) 316
  Running4 54:32 4.05(13:29) 6.51(8:22) 34
  Stretching3 30:00
  Core1 20:00
  Total10 5:39:14 19.11 30.76 349
  [1-5]7 5:08:33

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MoTuWeThFrSaSu

Sunday Jul 9, 2017 #

Event: Fin5 and JWOC
 

Note

Walked around sprint model today with Emma doing some routechoice comparisons. 3x uphill strides at the end. Body feeling okay but not 100%.
C • Sprint 4

Saturday Jul 8, 2017 #

2 PM

Orienteering 36:20 intensity: (10:08 @1) + (16:46 @2) + (9:26 @3) 3.16 km (11:29 / km) +60m 10:29 / km
ahr:137 max:170 shoes: Inov8 Oroc 280 (2)

Middle model map walk with a few controls at pace. Really enjoyed this map and it was a good confidence booster. Legs heavy.

Friday Jul 7, 2017 #

Note
(rest day)

C • Good. 3

Thursday Jul 6, 2017 #

9 AM

Running warm up/down 11:00 intensity: (1:40 @1) + (1:36 @2) + (6:59 @3) + (45 @4) 1.42 km (7:43 / km) +6m 7:35 / km
ahr:150 max:188 shoes: Inov8 Oroc 280 (2)

Orienteering 58:16 intensity: (22 @0) + (1:12 @1) + (9:44 @2) + (42:55 @3) + (4:03 @4) 6.19 km (9:25 / km) +87m 8:48 / km
ahr:155 max:181 shoes: Inov8 Oroc 280 (2)

4x intervals with the Americans! First two starting with a huge group to mock a relay situation an 2nd two with 2 other people to mock middle Q starts. The loops were all good but the 3rd was really great! Quite tired though so I think tomorrow will be a rest day.
C • Enjoy your rest day! 3

Running warm up/down 4:00 intensity: (1:58 @2) + (2:02 @3) 0.6 km (6:40 / km) +1m 6:35 / km
ahr:148 max:163 shoes: Inov8 Oroc 280 (2)

2 PM

Stretching 10:00 [0]

Wednesday Jul 5, 2017 #

9 AM

Running warm up/down 16:31 intensity: (6:23 @1) + (3:45 @2) + (6:23 @3) 1.5 km (11:01 / km) +12m 10:35 / km
ahr:133 max:159 shoes: Saucony Guide 10

10 AM

Orienteering (Sprint ) 15:51 intensity: (10 @2) + (9:14 @3) + (6:27 @4) 2.8 km (5:40 / km) +45m 5:15 / km
ahr:167 max:183 shoes: Saucony Guide 10

Pispala sprint race simulation. Small error from 16-17, thought I was a level up but I wasn't. Other than that it was really good but legs were pooped on the hills.

Running warm up/down 5:31 intensity: (3:15 @2) + (1:34 @3) + (42 @4) 0.71 km (7:44 / km)
ahr:147 max:177 shoes: Saucony Guide 10

2 PM

Stretching 15:00 [0]

Tuesday Jul 4, 2017 #

9 AM

Running warm up/down 7:30 intensity: (7:03 @2) + (27 @3) 1.08 km (6:59 / km) +10m 6:40 / km
ahr:145 max:172 shoes: NB Vazee Summit

Orienteering 58:45 intensity: (8 @0) + (5:00 @1) + (52:12 @2) + (1:25 @3) 4.88 km (12:02 / km) +67m 11:15 / km
ahr:138 max:161 shoes: NB Vazee Summit

New map! 2 loops working on visualizing, and reading ahead when I know that the leg is over. Got really tired about halfway through and started making silly mistakes. The majority of the first loop was good though except for 12.

Running warm up/down 10:00 intensity: (55 @1) + (8:46 @2) + (19 @3) 1.2 km (8:20 / km) +5m 8:10 / km
ahr:139 max:157 shoes: NB Vazee Summit

5 PM

Core 20:00 [2]

Monday Jul 3, 2017 #

1 PM

Orienteering 1:05:30 intensity: (11 @0) + (1:44 @1) + (56:56 @2) + (6:39 @3) 7.22 km (9:05 / km) +56m 8:44 / km
ahr:145 max:175 shoes: NB Vazee Summit

Back to Finland and back to Kortejärvi. Took it pretty easy, and was doing a bunch of legs from the training we did here before, but backwards. The first few legs were in more bland terrain, and then into the technical area again. Most of this went really well but then I started to get tired and sloppy with my compass and made some... detours...

nap time
5 PM

Stretching 5:00 [0]

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