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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: emmaS

In the 7 days ending Feb 15, 2016:

activity # timemileskm+m
  Orienteering4 3:59:37 16.09(14:53) 25.9(9:15)
  Running2 1:30:10 4.8(18:48) 7.72(11:41)
  Quidditch1 1:30:00
  Stretching3 1:10:00
  Biking1 30:00 4.35(6:54) 7.0(4:17)
  Swimming1 10:00
  Total6 8:49:47 25.24 40.62
averages - sleep:6.5

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Monday Feb 15, 2016 #

Orienteering 30:00 [2] 2.4 km (12:30 / km)
shoes: Icebugs

Route choice for control flor exercise at sfu. Some very interesting ones. Took some not as great choices but I think I learned a lot from this training. Estimated time. Took it pretty easy as sprint camp just ended.

Sunday Feb 14, 2016 #

Orienteering (Musqueam park) 20:00 [2] 0.8 km (25:00 / km)
shoes: Icebugs

Fun simplification/ partner training. It was very challenging. Crossed the stream wayyyyy to many times. Estimated time, distance is course length(I likely went way further oops)

Orienteering race (UBC setup ) 19:00 [4] 3.0 km (6:20 / km)
shoes: Saucony Type A6

Calves were bothering me a lot again. It was considerably painful. Technically this was pretty good, except bad route choices at 8 and 10 and hesitations around 13.

Orienteering (Ubc chase) 18:18 [4] 2.2 km (8:19 / km)
shoes: Saucony Type A6

I went a bit slower at the beggining but that allowed me to really push at the end without my calves bothering me and my navigation was pretty clean throughout except a bobble at 5 (63) where I misinterpreted the layers. Pretty happy with this race. Lots of fun!

Stretching warm up/down 20:00 [2]

Before ubc set up

Saturday Feb 13, 2016 #

Orienteering race (Jericho) 21:05 [4] 2.9 km (7:16 / km)

Calves were really bothering me for the majority of the race. Navigation was pretty good. Planning in advance we good; that was what I'd been focusing on. Looking up helped a lot

Orienteering race (Totem solo relay) 20:21 [4] 2.7 km (7:32 / km)
shoes: Saucony Type A6

Navigation was pretty good aside from a few hesitations at the beggining. Was happy with my reading ahead, especially between loops. Calves and lungs were killing me at the end. Distance, and all distances from sprint camp, are course length

Stretching (Rolling) 10:00 [1]

Before bed

Orienteering (Line-o at totem) 15:00 [2] 1.0 km (15:00 / km)

I was very cold and this was very slow. Interesting exercise though, will try it again later.

Orienteering (Jericho training) 25:00 [2] 3.0 km (8:20 / km)
shoes: Icebugs

Loops at Jericho focusing on control descriptions

Biking 30:00 [2] 7.0 km (4:17 / km)

UBC to Jericho.
Mostly downhill.

Stretching 25:00 [2]

Warm ups before races at Jericho and totem

Orienteering (Relay) 35:00 [3] 4.0 km (8:45 / km)

So this was going very very well- flow, reading ahead and running speed all felt great. Then I realized I was running the wrong loop with 2 controls left. So pretty much 3 loops total. Lots of fun though!

Friday Feb 12, 2016 #

Orienteering (Route choice at oak meado) 16:57 [2] 1.6 km (10:36 / km)
shoes: Icebugs

Definely ky ran more then course distance. This was quite fun. Went quite well in the way out but I struggled a bit more on the way back, particularly 6-7 and 7-8.

Running warm up/down 20:00 [2] 1.5 km (13:20 / km)

Stretching warm up/down 15:00 [1]

Warmup before queen e park and rolling before bed

Orienteering race (Queen E) 18:56 [4] 2.3 km (8:14 / km)
shoes: Icebugs

My advance planning was somewhat poor for this one, especially on the way to 2. One positive was that flow was pretty good, especially 9-10-11.

Swimming 10:00 [2]

I swam like 5 lengths of the pool

Thursday Feb 11, 2016 #

Note
slept:5.3

Will update training soon. Very busy with school currently.

Quidditch 1:30:00 [2]
shoes: Cleats

Practice.

Tuesday Feb 9, 2016 #

Note
slept:7.75

Running 1:10:10 [2] 6.22 km (11:17 / km)
shoes: Saucony Type A6

Ran to the track to run intervals but then it was being used by fancy track people. Decided I would run down to wreck beach but it was starting to get dark and I couldn't find the trail head. Finally found it and ran down, at that point it was quite dark and I didn't have contacts or a light (phone was dead) and glasses made things worse. Couldn't really see the trail so super slow going. There was a really nice view though- gorgeous sunset reflected in the ocean, sliver of a bright moon in the sky, mountains across the water, and the silhouette of a heron/crane(?) sitting on a log. Anyways I made it back eventually. It was weird to run the trail in the opposite direction that I usually do- it seemed like a completely different one.

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