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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jcolleran

In the 7 days ending Oct 6, 2018:

activity # timemileskm+m
  Cross Country5 7:53:47 29.91(15:51) 48.13(9:51) 58
  Orienteering1 1:42:49 6.73(15:16) 10.84(9:29)32c
  Running1 23:00 2.0(11:30) 3.22(7:09)
  Total6 9:59:36 38.64(15:31) 62.19(9:39) 5832c
averages - rhr:64

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Saturday Oct 6, 2018 #

Running warm up/down (Warm Up) 15:00 [3] 1.5 mi (10:00 / mi)
ahr:152 max:170 rhr:65 (injured) shoes: Brooks Adrenaline Gts 18 Runni

No good place to warm up so it was running back and forth on pavement :/ Race started 10 min late so it was hard to keep the warm up on the line. Stretched for 10 min as well.

Cross Country race 23:47 [5] 5.0 km (4:45 / km)
ahr:185 max:203 rhr:65 (injured) shoes: Women's Nike Zoom Rival XC Spi

I PRed today!! (by less than 10 seconds but thats still improvement). Today was a pretty good race. Great 1st mile. Slow 2nd mile. Okay 3rd mile.

Running warm up/down (Cool Down) 8:00 [2] 0.5 mi (16:00 / mi)
ahr:145 max:158 rhr:65 shoes: Brooks Adrenaline Gts 18 Runni

Slow cool down, really sore.

Friday Oct 5, 2018 #

Note
rhr:65 (rest day)

Rest day and school dance...so basically danced as my workout for 2 hours. Hope I'm ready for my race tomorrow!!

Thursday Oct 4, 2018 #

Cross Country (Tuscany) 1:30:00 [3] 5.0 mi (18:00 / mi)
ahr:160 max:181 rhr:65 (injured) shoes: Brooks Adrenaline Gts 18 Runni

Ran Tuscany on my own today. Warmed up the mile to get there. Stopped and stretched out. Then ran at tempo. My ankle brace hurt so much bc the trainer tied it too tight but at least it was holding my ankle in place.

Wednesday Oct 3, 2018 #

Cross Country (Watershed) 2:00:00 [3] 7.0 mi (17:09 / mi)
ahr:162 max:206 rhr:63 (injured) shoes: Brooks Adrenaline Gts 18 Runni

SPRAINED MY ANKLE WALKING DOWN THE STAIRS TO PRACTICE. 1.4 mile warm-up. Then ran through watershed for 20 min in and then 20 min back. Then did a .5 mile cool down. Stretched and then did 2 sets of belly busters.

Tuesday Oct 2, 2018 #

Cross Country intervals (Interval Miles) 2:00:00 [4] 7.5 mi (16:00 / mi)
ahr:164 max:199 rhr:63 (injured) shoes: Brooks Adrenaline Gts 18 Runni

My knee hurt all day so I wasn't looking forward to this but...I was proud of my effort. 2 mile warm up. Today: Hard (PR mile time), pace, pace, pace, pace. Times were 7:05 (not happy with this), 7:42, 7:46, 7:41, 7:39, 7:41. I'm glad I was consistant especially for the cold and rain that made my muscles tired. .5 mile cool down.

Monday Oct 1, 2018 #

Cross Country (Hill Repeats) 2:00:00 [3] 7.3 mi (16:26 / mi) +58m 16:03 / mi
ahr:167 max:195 rhr:65 (injured) shoes: Brooks Adrenaline Gts 18 Runni

Hill repeats with a twist...2 repeats but then go out past the hill for 10 min and then turn back. First 1.25 miles was a warm-up. Then stretched calves, did the workout. Cooled down for about .75 miles. 2 sets of belly Buster's and a 1 min plank.

Sunday Sep 30, 2018 #

Orienteering (Compass Work) 20:00 [4] * 1.5 mi (13:20 / mi)
ahr:129 max:165 24c rhr:64 (injured) shoes: Brooks Adrenaline Gts 18 Runni

Did 4 different maps (with 1:2000 scale) with about 6 controls each that had the map removed in the middle with all the controls in it (completely whited out) and used compass and distance approximation to find the controls. Did this at a fast paced jog or slow run.

Orienteering warm up/down (Pace Counting) 10:00 [1] 0.6 km (16:40 / km)
rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Pace counting drill for warm-ups. Count: Walk 100 meters on a track twice, run 100 meters on a track twice, walk 100 meters in pure forest, run 100 meters in pure forest. Compare.

Orienteering race (Practice Race) 45:26 [3] *** 4.3 km (10:34 / km)
ahr:161 max:181 8c rhr:64 (injured) shoes: Brooks Adrenaline Gts 18 Runni

Knee and back were hurting all day so my pace was not as fast a normal race or even practice race. Wasn't very hard course, mostly trails because the whole forest is medium green...that's Washington though. Nice to get on a course.

Orienteering warm up/down (Control Pick Up) 27:23 [3] 2.19 mi (12:30 / mi)
ahr:160 max:181 rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Every time I have a map in my hand and I'm in the middle of the woods, I feel as if it should be a race so this wasn't a proper cool down pace...much faster. Only had three controls to pick up but it was the far ones.

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