Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Evalin B

In the 30 days ending Sep 30, 2016:

	activity	#	time	miles		km		+m
	Running	23	14:37:43	92.77	(9:28)	149.3	(5:53)	190
	Orienteering	6	4:46:55	22.28	(12:53)	35.85	(8:00)	325
	Strength/Core	10	3:10:00
	Workout	4	2:07:33	14.98	(8:31)	24.11	(5:17)	67
	Technical/Drills	8	1:15:00
	Spinning	5	48:00	6.8	(7:04)	10.94	(4:23)
	Pool	1	30:00
	Yoga	1	20:00
	Other	1	1:00	6.3	(10)	10.14	(6)
	Total	27	27:36:11	143.13		230.34		582
	[1-5]	27	27:35:11
averages - sleep:8.6

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Friday Sep 30, 2016 #

Running 32:15 [3] 3.55 mi (9:05 / mi)
shoes: Mizuno Wave Rider

Thursday Sep 29, 2016 #

Running 4:50 [3] 0.5 mi (9:40 / mi)
shoes: Mizuno Wave Rider

Had to do some stuff during my strength and conditioning class today at the track.

Technical/Drills 10:00 [3]

Running 39:00 [3] 4.0 mi (9:45 / mi)
shoes: Mizuno Wave Rider

Yoga 20:00 [3]

Intensive stretching + foam rolling

Wednesday Sep 28, 2016 #

Spinning 10:00 [3] 1.4 mi (7:09 / mi)

Strength/Core 15:00 [3]

Running 38:00 [3] 4.21 mi (9:02 / mi)
shoes: Mizuno Wave Rider

Strength/Core 20:00 [3]

plyos

Tuesday Sep 27, 2016 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Mizuno Wave Rider

Technical/Drills 5:00 [3]

Workout intervals 23:32 [5] 2.87 mi (8:12 / mi)
shoes: Mizuno Wave Rider

5x ~1000 on trail and some pavement
the beginning was rough trail which I felt fast on but as soon as we were on easier running I would get slow and get passed lol (obviously rough terrain is easier for me)
4:38,4:32,4:40,4:50,4:40

Workout hills 23 [5] 0.04 mi (9:38 / mi)
shoes: Mizuno Wave Rider

4 hill sprints up the tiniest but steepest hill, actually felt pretty good.

Workout 53 [5] 0.16 mi (5:32 / mi)
shoes: Mizuno Wave Rider

4 short sprints

Running warm up/down 9:30 [3] 0.83 mi (11:27 / mi)
shoes: Mizuno Wave Rider

Sunday Sep 25, 2016 #

Running warm up/down 8:25 [3] 1.01 mi (8:20 / mi)
shoes: Mizuno Wave Rider

Orienteering race 17:36 [5] 2.8 km (6:17 / km)
shoes: Mizuno Wave Rider

Sprint- no mistakes, but a couple hesitations.

Running 1:20 [3] 0.12 mi (11:07 / mi)
shoes: Mizuno Wave Rider

Running warm up/down 5:00 [3] 0.47 mi (10:39 / mi)
shoes: Mizuno Wave Rider

Orienteering race 14:24 [5] 2.5 km (5:46 / km)
shoes: Mizuno Wave Rider

Sprint relay- fun race! Happy with this and that I could stay with Julia the whole time :)

Running 1:15 [3] 0.13 mi (9:38 / mi)
shoes: Mizuno Wave Rider

Sprint - Green Z (WRE) - Splits

Saturday Sep 24, 2016 #

Running warm up/down 7:40 [3] 0.72 mi (10:39 / mi)
shoes: VJ Bold Berries

Orienteering race 1:13:10 [5] 7.0 km (10:27 / km) +215m 9:04 / km
shoes: VJ Bold Berries

Long- a couple mistakes. One in the beginning where I left a trail too early and kept confusing similar features. second big mistake was after the spectator control and I couldn't match the marshes in real life to the map, they seemed to be different. Unfortunately went from second to third place from that mistake.

Running warm up/down 1:30 [3] 0.13 mi (11:33 / mi)
shoes: VJ Bold Berries

Long - Green Z (WRE) - Splits

Friday Sep 23, 2016 #

Event: North American Orienteering Championships 2016

Running 20:00 [3] 2.4 mi (8:20 / mi)
shoes: Mizuno Wave Rider

Early morning run

Running warm up/down 6:00 [3] 0.55 mi (10:55 / mi)
shoes: VJ Bold Berries

Orienteering race 31:42 [5] 4.0 km (7:56 / km) +110m 6:58 / km
shoes: VJ Bold Berries

Really good race!! I felt strong the whole time and saw people at some points so I was motivated. I didn't have any mistakes except maybe a few seconds in a couple circles and some controls at the end had tricky green woods.
And I won!

Running warm up/down 4:00 [3] 0.35 mi (11:26 / mi)
shoes: VJ Bold Berries

Middle - Green Z - Splits

Thursday Sep 22, 2016 #

Note
(rest day)

Wednesday Sep 21, 2016 #

Running 45:30 [3] 4.78 mi (9:31 / mi)
shoes: Mizuno Wave Rider

Strength/Core 25:00 [3]

Spinning 10:00 [3] 1.25 mi (8:00 / mi)

Strength/Core 10:00 [3]

Tuesday Sep 20, 2016 #

Pool 30:00 [3]

Pool running

Monday Sep 19, 2016 #

Event: Mike's Maze, volume 2

Orienteering race 18:48 [4] 1.87 mi (10:03 / mi)
shoes: Merrell

Big blow up, but not too terrible because at least I realized and went back. I accidentally skipped one (went to another in place of it) and realized a few controls later and went back.
Pretty sure I would've been first female without that... :/

Orienteering race 6:28 [4] 0.64 mi (10:06 / mi)
shoes: Merrell

Sprint shuffle with no designated order

Orienteering race 20:18 [4] 1.68 mi (12:05 / mi)
shoes: Merrell

Night! Remembered my headlamp! And finally didn't mess up a night-O!

It was really really muddy and wet with many lakes throughout the maze. Finished with mud all over my legs but it was fun like that.

Corn Classic - Splits

Corn Sprint - Splits

Corn Night - Splits

Sunday Sep 18, 2016 #

Orienteering race 59:46 [3] 4.06 mi (14:43 / mi)
shoes: VJ Bold Berries

Sunday - Green X - Splits

Saturday Sep 17, 2016 #

Event: 2016 US Two-Day Classic Championships and Sprint Relay

Running warm up/down 15:30 [3] 1.46 mi (10:37 / mi)
shoes: Mizuno Wave Rider

Technical/Drills 10:00 [3]

Running race 24:56 [3] 3.1 mi (8:03 / mi)

Running warm up/down 6:00 [3] 0.54 mi (11:07 / mi)
shoes: Mizuno Wave Rider

Friday Sep 16, 2016 #

Spinning 8:00 [3] 1.3 mi (6:09 / mi)

Strength/Core 10:00 [3]

Running 32:45 [3] 3.6 mi (9:06 / mi)
shoes: Mizuno Wave Rider

Technical/Drills 10:00 [3]

Thursday Sep 15, 2016 #

Running 48:50 [3] 5.0 mi (9:46 / mi)
shoes: Mizuno Wave Rider

Strength/Core 10:00 [3]

Core

Wednesday Sep 14, 2016 #

Spinning 10:00 [3] 1.6 mi (6:15 / mi)

Strength/Core 10:00 [3]

Running 46:35 [3] 4.9 mi (9:30 / mi)
shoes: Mizuno Wave Rider

Strength/Core 20:00 [3]

Tuesday Sep 13, 2016 #

Running warm up/down 19:40 [3] 2.25 mi (8:44 / mi)
shoes: Mizuno Wave Rider

Technical/Drills 10:00 [3]

Workout 42:25 [3] 4.84 mi (8:46 / mi)
shoes: Mizuno Wave Rider

2x1000 tempo-ish pace
Jog to a hilly road section and do 4x400 and jog back
Then jog to rail trail and do one more 1000

Running warm up/down 17:00 [3] 1.76 mi (9:40 / mi)
shoes: Mizuno Wave Rider

Monday Sep 12, 2016 #

Spinning 10:00 [2] 1.25 mi (8:00 / mi)
slept:9.0

Going to the trainers for some knee strengthening exercises

Strength/Core 10:00 [3]

Clam shells (w bands)
Wall sits
Defensive slides (w bands)
Monster walks (w bands)

It's gonna be the same stuff every time unless there's a change

Sunday Sep 11, 2016 #

Running 59:45 [3] 6.0 mi (9:58 / mi)
shoes: Hoka

Other 1:00 [0] 6.3 mi (10 / mi)
shoes: Mizuno Wave Rider

My friend borrowed my sneakers so I want to log the miles

Saturday Sep 10, 2016 #

Running warm up/down 16:00 [3] 1.63 mi (9:49 / mi)
slept:8.0 shoes: Mizuno Wave Rider

@ Wickham

Technical/Drills 10:00 [3]

Running race 24:37 [4] 3.1 mi (7:56 / mi)

Running warm up/down 6:30 [2] 0.6 mi (10:50 / mi)
shoes: Mizuno Wave Rider

Friday Sep 9, 2016 #

Running 37:40 [3] 4.0 mi (9:25 / mi)
slept:8.5 shoes: Mizuno Wave Rider

C • Nice 1

Technical/Drills 10:00 [3]

Strength/Core 10:00 [3]

Thursday Sep 8, 2016 #

Running 55:15 [3] 5.6 mi (9:52 / mi)
slept:8.5 shoes: Mizuno Wave Rider

Wednesday Sep 7, 2016 #

Running 27:40 [3] 3.1 mi (8:55 / mi)
shoes: Mizuno Wave Rider

Strength/Core 15:00 [3]

Plyometrics

Running 10:20 [2] 1.0 mi (10:20 / mi)

Tuesday Sep 6, 2016 #

Running warm up/down 16:35 [3] 1.9 mi (8:44 / mi)
slept:9.0 shoes: Mizuno Wave Rider

Technical/Drills 10:00 [3]

Workout intervals 23:35 [4] 3.1 mi (7:36 / mi)
shoes: Mizuno Wave Rider

5x1000 at tempo pace
4:44,4:52,4:50,4:48,4:23

C • last split 2

Strength/Core 15:00 [3]

Running 15:30 [3] 1.58 mi (9:49 / mi)
shoes: Mizuno Wave Rider

Sunday Sep 4, 2016 #

Running long 1:25:45 [3] 9.0 mi (9:32 / mi) +150m 9:04 / mi
shoes: Hoka

C • Corn Maze 2

Saturday Sep 3, 2016 #

Event: 2016 Corn Maze Champs

Running warm up/down 4:25 [3] 0.43 mi (10:16 / mi)
shoes: Mizuno Wave Rider

Orienteering race 12:02 [4] 1.22 mi (9:52 / mi)
shoes: Mizuno Wave Rider

Orienteering race 6:21 [4] 0.65 mi (9:46 / mi)
shoes: Mizuno Wave Rider

Orienteering race 26:20 [3] 2.03 mi (12:58 / mi)
shoes: Mizuno Wave Rider

I really messed this one up. I was allowed 3 skips. So during the process of my third skip, my eyes jumped and I went 11-23, and then finished from there without realizing until i was standing at the finish looking at my map. Then I went back out to finish properly but as soon as I got to 23 my eyes jumped again and I went to 13, so I decided to just give up from there.
I also forgot my headlamp and with what was available to me I could barely see so I had to stop and look at my map and pay attention to where I was running.

Championship Classic - Splits

Championship Night - Splits

Friday Sep 2, 2016 #

Running warm up/down 31:00 [3] 3.17 mi (9:47 / mi) +40m 9:25 / mi
shoes: Mizuno Wave Rider

Really long warm up that I didn't like.
We went to wickham park where our first meet is.

Workout 25:00 [4] 2.72 mi (9:12 / mi) +20m 8:59 / mi
shoes: Mizuno Wave Rider

From the starting line and going half a mile out, then jog back. 3:45,3:50 ish for 3 of them

Workout hills 11:45 [4] 1.25 mi (9:24 / mi) +47m 8:25 / mi
shoes: Mizuno Wave Rider

3 hills sprints of .25 miles and jog in between. 2:13,2:12,2:05

Running warm up/down 3:00 [2] 0.3 mi (10:00 / mi)
shoes: Mizuno Wave Rider

Thursday Sep 1, 2016 #

Running 38:10 [3] 4.0 mi (9:33 / mi)
shoes: Mizuno Wave Rider

C • Solid Week 2

Strength/Core 20:00 [3]

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