Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: emilyr

In the 29 days ending Feb 29, 2016:

activity	#	time	miles	km	+m
Running	7	4:32:46	25.06	40.33	96
Orienteering	4	4:11:08	15.84	25.49
Total	10	8:43:54	40.9	65.82	96

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Sunday Feb 28, 2016 #

Orienteering 1:03:29 [3] 7.47 km (8:30 / km)

Desert Run Day 2 at Quincy. Much rockier underfoot than yesterday, but still very open. 2nd today (first female) but Emma and Pia ran the long instead. I had a couple of hesitations, but in general I was happy with my orienteering.

Super fun weekend. :)

Route gadget: http://www.5z.com/urban/gadget/rg2/#150

Medium - Splits

Saturday Feb 27, 2016 #

Event: Desert Run 2016

Orienteering 49:43 [3] 6.91 km (7:12 / km)

Desert Run Medium in Beverly. Super runnable and open course. It made it easy to be lazy orienteering, but I had lots of fun. 4/32 (2nd female)

Route gadget: http://www.5z.com/urban/gadget/rg2/#149

Medium - Splits

Thursday Feb 25, 2016 #

Running 38:05 [3] 6.8 km (5:36 / km)
shoes: Asics Cumulus 17

Run Club. Arrived a bit late because I was coming from Burnaby. Couples of strides at the beginning.

Mile "lollipops" around the crescent. 3x at 7:28 (3:48 jogging rest), 7:34 (3:56 jogging rest), 7:41 (3:53 jogging rest).

I've never really done miles before, nor do I think in miles, so I had no idea what times to aim for. A starting point! I think I'm starting to figure out which people are similar speeds as me, which is nice.

C • Miles 2

Tuesday Feb 23, 2016 #

Running 35:30 [3] 5.79 km (6:08 / km)
shoes: Asics Cumulus 17

Run club.

Run to the park and an easy lap
3 x 90 seconds with 90 second recovery at 1 mile pace
3 x 60 seconds with 2 minute recovery at 1 mile pace
3 x 30 seconds with 30 second recovery at 1 mile pace
Run around the park easy

Time and distance is an estimate because I forgot to start my garmin for the run to the park and the easy lap for warm up.

It was even light out when we started! Could feel my calf/ankle a little, but not at the hurting stage.

Thursday Feb 18, 2016 #

Running intervals 43:58 [3] 6.04 km (7:17 / km)
shoes: Asics Cumulus 17

Run Club.

Interval session at the (dark, wet) track.

Run to the track
1600 m - messed up my split
2 minute rest
1200 m - 6:11
2 minute rest
800 m - 3:46
2 minute rest
400 m - 1:44
rest
Run to the store

Tuesday Feb 16, 2016 #

Running 38:13 [3] 5.9 km (6:29 / km) +96m 5:59 / km
shoes: Asics Cumulus 17

Run Club. Quilchena Hill loop. 33rd is a big hill! Beautiful night out and it wasn't even completely dark when we started.

Sunday Feb 14, 2016 #

Orienteering 19:04 [3] 2.46 km (7:45 / km)
shoes: Saucony Progrid Xodus 2

Set Up at UBC. Took the wrong route choice on two controls, but otherwise happy with my run (for the current shape that I'm in). Distance is as listed on the map because I forgot to charge my Garmin.

Orienteering 19:14 [3]
shoes: Saucony Progrid Xodus 2

UBC Chase. Fun!

Orienteering 13:00 [1]
shoes: Saucony Progrid Xodus 2

Last training with using your partners simplified drawn map. Time is approximate.

UBC Setup Elite Female - Splits

UBC Chase Elite Female - Splits

Saturday Feb 13, 2016 #

Running warm up/down 10:00 [1]
shoes: Saucony Progrid Xodus 2

Warm up for Jericho Park Race with Jen.

Orienteering 21:44 [3] 2.88 km (7:32 / km)
shoes: Saucony Progrid Xodus 2

Jericho Park SI Race #1. Distance is course distance on the map as I forgot to stop my Garmin afterwards.

Orienteering 14:27 [1] 1.88 km (7:41 / km)
shoes: Saucony Progrid Xodus 2

Jericho Park Training. I was getting cold, so only did two loops.

Orienteering 22:27 [3] 3.89 km (5:46 / km)
shoes: Saucony Progrid Xodus 2

UBC Totem Farsta. I thought I was doing a good job and knowing which way to leave the control (except for the last hub where I just got lazy and didn't orient my map... oops).

Orienteering 15:00 [1]
shoes: Saucony Progrid Xodus 2

Totem Park Training. Time is approximate. I was going very slowly because my calf was starting to hurt.

Orienteering 13:00 [3]
shoes: Saucony Progrid Xodus 2

Time is approximate as I don't have splits for my second run (Ian definitely mispunched and I may have mispunched on the second loop). Lots of fun at the 2 man relay at Memorial Park.

Jericho Elite Female - Splits

Totem Farsta Elite Female - Splits

Tuesday Feb 9, 2016 #

Running 36:00 [1] 5.8 km (6:12 / km)
shoes: Asics Cumulus 17

I think I'm almost all better! (Still a lingering cough and a little phlegm-y). Phew! Easy run at my run club. Supposed to be 6km, but I think it was a little less.

Saturday Feb 6, 2016 #

Note
(sick)

I thought I was improving but my cold came back in a vengeance last week. Starting to feel better today though. Fingers crossed. I need to get better for sprint camp!

Tuesday Feb 2, 2016 #

Running 1:11:00 [3] 10.0 km (7:06 / km)

I'm back after a week and a half of coughing!

We did about a 2km warm up, then 4 loops around the park at our 10km pace. I think the loop was around 1.25km then a short recovery. Times were around 7:10, 6:50, 7:00, 7:08. Then a cool down 2km back to the store.

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