Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Evalin B

In the 31 days ending Aug 31, 2015:

activity

time

miles

Running

10:43:46

64.63

(9:58)

104.01

(6:11)

Orienteering

7:27:23

28.38

(15:46)

45.67

(9:48)

Strength/Core

1:05:00

Technical/Drills

1:05:00

Workout

44:07

5.15

(8:34)

8.29

(5:19)

Pool

35:00

Spinning

25:20

5.4

(4:41)

8.69

(2:55)

Total

22:05:36

103.56

166.66

2:06

0:00

» now

Sunday Aug 30, 2015 #

Running warm up/down 9:25 [3] 1.0 mi (9:25 / mi)
shoes: Hoka

Technical/Drills 10:00 [3]

Workout hills 44:07 [4] 5.15 mi (8:34 / mi)
shoes: Hoka

Two 2.6 ish loops with some hills and flat the second half. Supposed to be tempo pace and run strong on the hills. I felt pretty good and kept good form the whole time.
Thank you Norwegian/Swedish/Canadian hills for making cross country slightly easier.

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

Saturday Aug 29, 2015 #

Technical/Drills 20:00 [3]

unneccessarily lengthy drill warmup

Running long 1:06:55 [3] 6.88 mi (9:44 / mi)
shoes: Hoka

Strength/Core 40:00 [3]

Friday Aug 28, 2015 #

Running long 1:17:14 [3] 8.0 mi (9:39 / mi)
shoes: Hoka

Pool 35:00 [3]

Thursday Aug 27, 2015 #

Running warm up/down 9:15 [3] 1.0 mi (9:15 / mi)
shoes: FILA Turbo Fuel Energized

Technical/Drills 35:00 [3]

Running warm up/down 10:10 [3] 1.2 mi (8:28 / mi)
shoes: FILA Turbo Fuel Energized

Running 14:59 [5] 2.0 mi (7:29 / mi)
shoes: FILA Turbo Fuel Energized

Time trial. Since this year we have more people and the budget is for less, we had to get under 15 minutes or we couldn't run meets until we did. I know I can run faster (if it were a race or better weather conditions) but I ran one second under! Phew.

Running warm up/down 15:55 [3] 1.54 mi (10:20 / mi)
shoes: FILA Turbo Fuel Energized

Wednesday Aug 26, 2015 #

Running 26:35 [3] 2.96 mi (8:59 / mi)
shoes: Hoka

Sunday Aug 23, 2015 #

Orienteering race 54:15 [5] 7.7 km (7:03 / km)
shoes: VJ Bold Berries

Fishbones #3 mass start with map exchange. Very fast woods and flat. Clean race! Was running with Angelica and katia for a while and we were moving pretty quick.

Saturday Aug 22, 2015 #

Orienteering race 1:05:39 [5] 6.5 km (10:06 / km)
shoes: VJ Bold Berries

COC Long, first W20! Lost a couple minutes on number 3 in the tricky countour area. After the long leg(7) it was all downhill and super fast.

Running warm up/down 3:30 [3] 0.32 mi (10:56 / mi)
shoes: VJ Bold Berries

Long C8 - Splits

Friday Aug 21, 2015 #

Orienteering race 1:05:40 [3] 7.37 km (8:55 / km)
shoes: VJ Bold Berries

Fishbones #2 farsta style. Took it easy since the COC long is tomorrow. Nice map.

Thursday Aug 20, 2015 #

Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
shoes: FILA Turbo Fuel Energized

Orienteering race 16:32 [5] 3.2 km (5:10 / km)
shoes: FILA Turbo Fuel Energized

1st for W20. Clean race :) maybe lost 10 seconds on tiny bobble.

C • yeah 4

Running warm up/down 5:00 [3] 0.43 mi (11:38 / mi)
shoes: FILA Turbo Fuel Energized

Sprint C4 - Splits

Wednesday Aug 19, 2015 #

Running 23:55 [4] 2.92 mi (8:11 / mi)
shoes: FILA Turbo Fuel Energized

Memory relay on the ranch, 'twas fun. Included some hill sprinting.

Tuesday Aug 18, 2015 #

Running 1:15:00 [3] 2.5 mi (30:00 / mi)
shoes: Inov-8 Oroc 280

Shadowing/coaching :)

Monday Aug 17, 2015 #

8 AM

Orienteering race 16:26 [5] 2.77 km (5:56 / km)
shoes: VJ Bold Berries

VJ Bolds were not so bold after this race. Second run and they were covered in mud.
Sprint on the ocean floor at hopewell rocks! So much fun.

2 PM

Orienteering race 1:25:10 [2] 6.85 km (12:26 / km)
shoes: VJ Bold Berries

Fishbones #1
I walked about 80% of this(I'm guessing). The heat was unbearably tiring. On the good side I didn't make mistakes other than one part where I stood on the trail super confused about up and down for about 2 minutes.

Sunday Aug 16, 2015 #

Running 5:00 [3] 0.47 mi (10:39 / mi)
shoes: VJ Bold Berries

Orienteering race 54:45 [3] 4.65 km (11:46 / km)
shoes: VJ Bold Berries

COC Middle

Running warm up/down 3:00 [3] 0.3 mi (10:00 / mi)
shoes: VJ Bold Berries

Middle 9 - Splits

Saturday Aug 15, 2015 #

Orienteering 51:50 [2] 2.85 km (18:11 / km)
shoes: Inov-8 Oroc 280

My watch strap broke right before the model :( just standing and it fell off...

Friday Aug 14, 2015 #

Event: 2015 Canadian Orienteering Championships

Thursday Aug 13, 2015 #

Running 32:48 [3] 3.36 mi (9:46 / mi)
shoes: FILA Turbo Fuel Energized

Wednesday Aug 12, 2015 #

Running 51:40 [3] 5.8 mi (8:54 / mi)
shoes: FILA Turbo Fuel Energized

Totally thought I was going slower, like 9:30 pace or something...

Monday Aug 10, 2015 #

Running 10:10 [3] 1.13 mi (9:00 / mi)
shoes: FILA Turbo Fuel Energized

W/ vladi to see mom. He was too tired to run back so I had to carry him....

Running 20:30 [3] 2.35 mi (8:43 / mi)
shoes: FILA Turbo Fuel Energized

Saturday Aug 8, 2015 #

Running 35:40 [3] 4.0 mi (8:55 / mi)
shoes: FILA Turbo Fuel Energized

Was supposed to run and meet Melanie halfway, but we took different roads....

C • fail 1

Strength/Core 25:00 [3]

Mostly core, some strength

Running 12:00 [3] 1.4 mi (8:34 / mi)
shoes: FILA Turbo Fuel Energized

Running to farmers market

Friday Aug 7, 2015 #

Running 11:50 [3] 1.36 mi (8:42 / mi)
shoes: FILA Turbo Fuel Energized

Thursday Aug 6, 2015 #

Running 8:40 [3] 1.0 mi (8:40 / mi)
shoes: FILA Turbo Fuel Energized

Spinning 15:20 [3] 3.4 mi (4:31 / mi)

Wednesday Aug 5, 2015 #

Running 33:15 [3] 3.5 mi (9:30 / mi)
shoes: FILA Turbo Fuel Energized

Monday Aug 3, 2015 #

7 AM

Running 31:30 [3] 3.71 mi (8:29 / mi)
shoes: FILA Turbo Fuel Energized

Jet lag is good for something- woke me up early to avoid the worst heat.

7 PM

Running 26:50 [3] 3.0 mi (8:57 / mi)
shoes: FILA Turbo Fuel Energized

Spinning 10:00 [3] 2.0 mi (5:00 / mi)

Saturday Aug 1, 2015 #

Running warm up/down 3:00 [3] 0.3 mi (10:00 / mi)
shoes: Inov-8 Oroc 280

Orienteering race 37:06 [4] 3.78 km (9:49 / km)
shoes: Inov-8 Oroc 280

The terrain today was a bit different and I liked it. It was also finally a nice a sunny day, so my feet didn't even get wet! I started right after a girl on the same course (didn't know) and so when I realized it she was motivating me to go faster. I ended up 7th/65 today! only behind 2 other girls.

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