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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jul 1, 2018:

activity # timemileskm+m
  Orienteering11 8:37:16 41.83(12:22) 67.32(7:41) 453
  Running6 1:45:05 11.42(9:12) 18.38(5:43) 199
  Core2 40:00
  Total14 11:02:21 53.26 85.71 652
  [1-5]14 10:59:49

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MoTuWeThFrSaSu

Sunday Jul 1, 2018 #

11 AM

Orienteering 59:15 intensity: (18:53 @1) + (27:47 @2) + (12:35 @3) 6.63 km (8:56 / km) +32m 8:44 / km
ahr:141 max:172 shoes: Inov8 X-Talon 200

Course on a new map - Kaskantyú. Lots and lots of green maze made it slow going. Big mistake at #4 and should have bailed earlier. Ran into an equally confused Anton. Smaller mistake at #8. Other than that it was okay just slow going and hard to find passages through the thick stuff. Finally got to the open white at the end and that was fun ... more of that plz.

Saturday Jun 30, 2018 #

10 AM

Orienteering 35:00 intensity: (25 @0) + (3:36 @1) + (5:54 @2) + (24:33 @3) + (27 @4) + (5 @5) 5.76 km (6:05 / km) +36m 5:54 / km
ahr:157 max:194 shoes: Inov8 X-Talon 200

Back to Bodlogar.
First lap was a control pick with Anton, and then relocation. The terrain was a different kind of open field like area which was fun once I got the hang of it.
2 PM

Orienteering 45:39 intensity: (21:52 @1) + (18:10 @2) + (5:37 @3) 4.92 km (9:17 / km) +30m 9:00 / km
ahr:138 max:165 shoes: Inov8 X-Talon 200

Course through the green maze at Bócsa. Was hard to get going fast and spot the ‘flags’ (toilet paper). Navigated to the same place 3 times before seeing the flag. This terrain is gonna be super tricky for the middle *nervous laugh*
4 PM

Core 20:00 [1]
ahr:84 max:114

Core, hips and feet.

Friday Jun 29, 2018 #

10 AM

Orienteering 35:40 intensity: (12:30 @1) + (10:00 @2) + (13:10 @3) 4.31 km (8:17 / km) +57m 7:46 / km
ahr:146 max:176 shoes: Inov8 X-Talon 200

Bócsa again.
Compass, detail and then precise nav through the green maze with Anton. Then some relocation.
Went well but still not confident in the green & yellow mush.

Running warm up/down 5:00 intensity: (17 @1) + (17 @2) + (4:26 @3) 0.86 km (5:48 / km) +2m 5:44 / km
ahr:154 max:164 shoes: Inov8 X-Talon 200

Playing in the white forest.
2 PM

Orienteering warm up/down 4:00 intensity: (1:07 @1) + (2:42 @2) + (11 @3) 0.61 km (6:33 / km) +3m 6:24 / km
ahr:141 max:162 shoes: Inov8 X-Talon 200

Orienteering 1:13:00 intensity: (3:00 @1) + (9:41 @2) + (1:00:00 @3) + (19 @4) 10.59 km (6:54 / km) +65m 6:41 / km
ahr:163 max:185 shoes: Inov8 X-Talon 200

Another 1:15000 map, this time at Bodlogar. Working on long legs. Went well except the end of the long leg to #2 where I didn't have a solid attackpoint so ended up just bailing out and trying again from a better spot. After that I was in contact with the map and not having trouble, but then I just got very tired and thirsty. Getting more comfortable in the mixed forest terrain like the long will be.

Knee was happy all day today! Must have just bumped it too hard.

Thursday Jun 28, 2018 #

10 AM

Orienteering 46:30 intensity: (30:23 @1) + (10:59 @2) + (5:08 @3) 5.11 km (9:06 / km) +9m 9:02 / km
ahr:128 max:164 shoes: Inov8 X-Talon 200

Went to bed last night feeling this weird pain at the top of my knee cap. Feels like a bruise but there is nothing there and no swelling. Only one exact spot of pain. Thought that was weird so went to bed. Woke up and it was very hot and sore. I think I might have hit it when I fell yesterday and the bursa may be inflammed? Not sure. I iced, taped and took an Advil and was able to run a bit during this training after walking a bit.

Anyways, training at Bócsa. A legit maze of green. Hard to look up on compass bearing so I found myself actually turning my compass housing for once. Took it mainly slow for my knee and to read everything, but ran the open parts and looked up. Need to work on finding the easy routes through the green and yellow mazes.

Running warm up/down 5:20 intensity: (22 @1) + (30 @2) + (4:28 @3) 0.98 km (5:27 / km) +3m 5:22 / km
ahr:154 max:165 shoes: Inov8 X-Talon 200

I don’t think my Garmin is getting the climb right, and the AP Garmin connect is not importing the right numbers for the climb so... idk man.
3 PM

Core 20:00 [1]

4 PM

Running warm up/down 20:00 intensity: (16 @0) + (1:40 @1) + (10:56 @2) + (7:08 @3) 3.74 km (5:21 / km) +8m 5:18 / km
ahr:149 max:164 shoes: Inov8 X-Talon 200

Orienteering intervals 23:46 intensity: (5 @0) + (2:02 @1) + (4:09 @2) + (15:27 @3) + (2:03 @4) 3.82 km (6:13 / km) +45m 5:52 / km
ahr:160 max:188 shoes: Inov8 X-Talon 200

3x 2min, 1min, 30s with 1min rest and 3 mins between sets.
Ran aimlessly on the interval with Anton and Tim and relocated on the rest. Aimed for 4 sets but knee was getting a bit sore by the 3rd 30s so stopped. Pouring rain made it fun!

Running warm up/down 15:00 intensity: (17 @0) + (1:17 @1) + (9:13 @2) + (4:13 @3) 2.63 km (5:42 / km) +10m 5:36 / km
ahr:147 max:168 shoes: Inov8 X-Talon 200

Wednesday Jun 27, 2018 #

11 AM

Orienteering 1:03:00 intensity: (12:00 @1) + (23:00 @2) + (28:00 @3) 9.23 km (6:50 / km) +50m 6:39 / km
ahr:148 max:176 shoes: Inov8 X-Talon 200

Pirto.
Lap 1 - jog to start and discussion terrain from 1-4 with Anton.
Lap 2 - compass
Lap 3 - few legs from the actual course, with one longer one. Happy with my route on the long leg.
2m contours are weird. Green is green. But I’m getting this terrain at bit more now.
4 PM

Running warm up/down 5:30 intensity: (13 @0) + (2:14 @1) + (3:03 @2) 1.0 km (5:29 / km) +2m 5:26 / km
ahr:139 max:175 shoes: Inov8 X-Talon 200

Orienteering 43:45 intensity: (5:32 @1) + (19:23 @2) + (18:50 @3) 5.86 km (7:28 / km) +40m 7:13 / km
ahr:150 max:171 shoes: Inov8 X-Talon 200

Middle course at Agasegyhaza. Took it just a bit under speed and I felt like I was going faster than I really was lol. Was trying to read everything while running and to look up.
My map didn’t have all the controls so I had to stop and remember where the extra ones a few times.
Bobble at 3 that I came at the wrong angle, and then to 4 I got pushed by the green and ended up bailing to the trail.
Other than that it was good and I was able to match things up well. Actually engoying this terrain, except the very soft sand.

Running 12:00 intensity: (57 @0) + (4:06 @1) + (4:42 @2) + (2:15 @3) 1.6 km (7:31 / km) +7m 7:21 / km
ahr:139 max:158 shoes: Inov8 X-Talon 200

Cool down and a little map walk kinda thing.

Tuesday Jun 26, 2018 #

1 PM

Running warm up/down 8:00 intensity: (2:15 @1) + (4:36 @2) + (1:09 @3) 1.17 km (6:51 / km)
ahr:142 max:157 shoes: Saucony Guide ISO

Orienteering intervals 27:41 intensity: (2:40 @1) + (4:38 @2) + (16:06 @3) + (4:17 @4) 4.99 km (5:33 / km) +6m 5:31 / km
ahr:161 max:189 shoes: Saucony Guide ISO

Sprintervals in Szeged with Tim, Kirsten, Anton and Michael!
Rusty start but then got into it for the later legs. Some construction messed up a route to #4 and 7, and then I missed a small opening in a fence to 8. Totally misread a passage near one control as open when it definitely wasn’t passable so had to go all the way around.
Other than that it was good to get the speed up and I was reading ahead, looking for exit directions and pushing harder when I could.
Need to work on control description and fast route planning.

Running 4:15 intensity: (53 @1) + (1:45 @2) + (1:37 @3) 0.61 km (7:01 / km) +2m 6:55 / km
ahr:150 max:164 shoes: Saucony Guide ISO

6 PM

Orienteering 1:00:00 intensity: (13:55 @1) + (35:33 @2) + (10:32 @3) 5.5 km (10:55 / km) +80m 10:10 / km
ahr:120 max:178 shoes: Inov8 X-Talon 200

Iszak training.

First time in the bush of Hungary and it went well! First half was a map walk with Tim and Kirsten, then I ran the second half with Anton and we compared a few routes.
Nice to discuss the terrain and then test it out at some speed.

Monday Jun 25, 2018 #

7 PM

Running 30:00 intensity: (19 @0) + (4:44 @1) + (6:57 @2) + (18:00 @3) 5.8 km (5:10 / km) +165m 4:32 / km
ahr:154 max:177 shoes: Saucony Guide ISO

Shakeout run to the top of a large hill in the sunset with Anton after walking about 13.5k in Budapest including up the Citadella hill.
2 strides at the end.
C • Strudel 4

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