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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jun 24:

activity # timemileskm+m
  Orienteering5 5:16:18 25.47(12:25) 40.99(7:43) 296
  Running2 1:25:00 8.94(9:30) 14.39(5:54) 158
  Core2 35:00
  Total8 7:16:18 34.41 55.38 454
  [1-5]8 7:14:51

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MoTuWeThFrSaSu

Sunday Jun 24 #

Orienteering 37:00 [1] 4.2 km (8:49 / km) +19m 8:37 / km
shoes: Inov8 X-Talon 200

Training near Espoo with Anton ... gone wrong. I slipped sideways on a log going to the start and fell on my chest but got a bit of whiplash going down. Back of my neck and head were sore, but wasn’t so bad. I tried to do the course but was so anxious about having something worse happen to my head that I couldn’t concentrate and kept making mistakes. We decided to head back.

Anyways, feeling better and I’ve taken some Tylenol but I hope it doesn’t get worse.

Onto Hungary.

Saturday Jun 23 #

12 PM

Orienteering 1:22:00 intensity: (35 @0) + (26:30 @1) + (32:34 @2) + (22:21 @3) 10.32 km (7:57 / km) +37m 7:49 / km
ahr:144 max:169 shoes: Inov8 X-Talon 200

WU on the open rock with 5 deer and some ouchy nettles.

Compass training at Medvastö, same place as I was in December. Worked on looking up and matching things from the start hub, and then compass on each leg. First few legs as long bearings and then the last few as smaller sections. Tried to really look up.
There was some new logging which was really slow on the start of the second loop, and some more on the third (really hope I was actually in the right spot there). Big mistake at the start of the last loop and I ended up having to bail back to the trail and move on since the logging was really driving me and my ankles nuts.
Overall I was on my bearing for the most part. I was always looking up and visualizing.

CD back along the paths.

Friday Jun 22 #

Note
(rest day)

Hardly slept and woke up feeling fairly awake but my body felt super fatigued. Some minor garden work killed me. Rest day today and then some more ‘quality’ and goal based training before heading to Hungary.

Thursday Jun 21 #

8 AM

Running warm up/down 26:00 intensity: (9 @0) + (4:01 @1) + (10:34 @2) + (11:16 @3) 3.93 km (6:37 / km) +40m 6:18 / km
ahr:149 max:168 shoes: Saucony Guide ISO

Running intervals 25:00 intensity: (1:59 @1) + (2:29 @2) + (16:21 @3) + (4:11 @4) 4.87 km (5:08 / km) +35m 4:57 / km
ahr:164 max:189 shoes: Saucony Guide ISO

Riding the struggle bus today wow. 2,3,4,4,3,2min, one min in between all except 3 in between the 4s.
Rolling hills and nice trails. Found it so hard to get under 4mpk.

Running warm up/down 10:00 intensity: (11 @1) + (16 @2) + (9:33 @3) 1.75 km (5:43 / km) +6m 5:38 / km
ahr:160 max:168 shoes: Saucony Guide ISO

Wednesday Jun 20 #

Note

I think I jinxed it. Woke up with a v sore left ankle so didn't get out to train with Emily in the morning. Resting now and will see if it's good to go this evening. Not very swollen, just achy.
11 AM

Core 20:00 [1]

And ankle/foot strength. Went for a walk and ankle felt pretty good, but more icing before I try to run. So weird that it hurts without any swelling.
4 PM

Orienteering 1:33:00 intensity: (34:55 @1) + (40:15 @2) + (17:50 @3) 12.69 km (7:20 / km) +100m 7:03 / km
ahr:143 max:170 shoes: NB Vazee Summit

WU with a few controls
Then did a no-trails ‘course’ aka just going to the controls in random order because I didn’t have time for them all. Last few with the trails to try and go a little faster. Lots of stopping still but more looking up for the open area and visualizing.
Need to work on compass and simplifying.

Taped up the ankle and no problem at all!

A few strides at the end.

Tuesday Jun 19 #

1 PM

Orienteering 1:27:00 intensity: (32:56 @1) + (43:21 @2) + (10:43 @3) 10.31 km (8:27 / km) +119m 7:59 / km
ahr:142 max:170 shoes: Inov8 Oroc 280 (2)

Warm-up and cool-down included.

Long distance training from the Finn Spring event a while ago. Finally on a 1:15000 map for the first time in ages. Took it pretty slow to get into orienteering in this kind of woods again, and to get used to the scale. Was stopping to match things up more often than I would normally, but again, trying to get into the feel before WUOC next month.
Was not certain about #15, and only realized I was wrong at #17 once I was on my way to #18 and was running out of time to finish the course.
By the end I was feeling more confident.
Legs felt heavy and I was tumbling all over the place. Went over on my ankle but it's not too bad right now. My knee isn't feeling nearly as bad as it did on Sunday, so that's also good!
4 PM

Core 15:00 [1]

Monday Jun 18 #

11 AM

Running warm up/down 10:00 intensity: (22 @0) + (1:51 @1) + (6:33 @2) + (1:14 @3) 1.56 km (6:24 / km) +16m 6:06 / km
ahr:143 max:156 shoes: Saucony Guide ISO

Orienteering (Sprint ) 17:18 intensity: (21 @0) + (10 @1) + (3:26 @2) + (7:15 @3) + (5:58 @4) + (8 @5) 3.48 km (4:58 / km) +22m 4:49 / km
ahr:165 max:192 shoes: Saucony Guide ISO

Sprint in Helsinki with Katie! Some decent reading ahead and overall good flow but some poor routechoices. Legs felt okay but just couldn’t get too fast.
Felt good to get a full sprint training in.

Running 14:00 intensity: (31 @1) + (4:40 @2) + (8:49 @3) 2.28 km (6:09 / km) +62m 5:25 / km
ahr:154 max:167 shoes: Saucony Guide ISO

Followed by a walk in the Helsinki City Center!

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