Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Apr 25, 2016:

activity	#	time	miles		km		+m
Running	5	1:39:00	8.11		13.05
Orienteering	2	57:37	4.59	(12:34)	7.38	(7:48)	241	31c
Stretching	6	47:00
Strength	1	40:00
Track	1	34:00	2.36		3.8
Road running	1	10:00	1.09	(9:12)	1.75	(5:43)
Cycling	1	5:00
Total	9	4:52:37	16.14		25.98		241	31c
[1-5]	8	4:30:37

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Monday Apr 25, 2016 #

Track warm up/down (Indoor ) 5:00 [1] 0.9 km (5:33 / km)
shoes: Mizuno Wave Inspire 11

Track (Indoor ) 16:00 [3] 2.7 km (5:56 / km)
shoes: Mizuno Wave Inspire 11

400, 300, 200 rest 4 mins, 300, 200, 200
1:19, 58, 35, 56, 35, 36
My neck started hurting on the second last 200, but I decided to finish the workout since I was feeling pretty good.

I'll be running the mile and the 4x800m this Thursday!

C • Track Races 4

Track (Indoor) 10:00 [2]
shoes: Mizuno Wave Inspire 11

Practicing handoffs

Track warm up/down (Indoor ) 3:00 [1] 0.2 km (15:00 / km)
shoes: Mizuno Wave Inspire 11

Tried to do some core but my neck wasn't happy with crunches or sit-ups so I stopped

Sunday Apr 24, 2016 #

Note

Did not race today even though I really really wanted to! I woke up Saturday morning with a sore neck, cramped from sleeping. It got worse through the day and brought on a nice headache too. Anyways, didn't get a lot of sleep Saturday night and it was still sore and the headache didn't seem to want to go away so I rested. I didn't want to be out in the woods somewhere with a neck spasm, probably not enjoyable ...

C • Neck 2

Saturday Apr 23, 2016 #

Event: West Point National Meet

9 AM

Running warm up/down 10:00 [1] 1.45 km (6:54 / km)
shoes: Inov8 Oroc 280

Stretching 10:00 [1]

Dynamic/drills

Orienteering race (Middle) 37:21 [4] **** 4.26 km (8:46 / km) +199m 7:06 / km
10c shoes: Inov8 Oroc 280

West Point Middle

I always love this challenging and gorgeous terrain, and today was all of that!
I took the first CP slowly, making sure I checked off everything along the way. I sailed through 2 and 3, and then hesitated a little going into 4.
On 5 I was off to the left, and searching around a boulder that was before the correct one. (Got a little too excited I guess :P)
I hit 6 bang on, but then got a little off my bearing going to 7. I figured out that I was drifting so I fixed it pretty quickly, but It added some more distance.
Going to 8 I got to a cluster of open bare rock, which I thought was the one I dedicated as my attack point, but it was one too early and I was too far to the left. I figured it out quickly though and corrected.
9 and 10 were straight forward right into the finish.

Overall, I could have been a little more aggressive going into the CP circles, but still focusing on the red-yellow-green light approach. If I picked stronger attack points, I think I could do this a lot better.
No massive blowups like the last time I ran here, so that's great!
What wasn't great was the walk back to the download...

10 AM

Running warm up/down 10:00 [1] 1.41 km (7:06 / km)
shoes: Inov8 Oroc 280

A very long trudge back from the finish

2 PM

Road running warm up/down 7:00 [1] 1.2 km (5:50 / km)
shoes: Inov8 Oroc 280

Stretching 10:00 [1]

Dynamics/drills

Orienteering race (Sprint) 20:16 [4] *** 3.12 km (6:30 / km) +42m 6:05 / km
21c shoes: Inov8 Oroc 280

West Point Sprint

Forest sprints aren't usually my fav, but this one was pretty interesting with obstacle courses and cliffs!

I misread the control description for #5 and couldn't find it, so I ended up going to 6 first, then back to 5. I'm still confused about that CP because I struggled with deciphering what was a cliff or bare rock or a boulder...
I drifted off a little going to 11 because I looked up to a different open platform area rather than the open rock I was supposed to go to. 11 and 12 in general just confused me a lot...
In this race I think I was getting a little lazy on my route choice planning because I was pretty tired, but there were definitely legs that I could have made more direct or reduce some climb. In the urban area though I was planning/looking ahead and I knew the direction I had to leave the CP in. Fun stuff.

Road running warm up/down 3:00 [1] 0.55 km (5:27 / km)

Middle - Green X - Splits

Sprint - Green - Splits

Friday Apr 22, 2016 #

Note
(rest day)

Car ridez

Thursday Apr 21, 2016 #

Running 20:00 [1]

General running around at ARK, 3x nav loop. Feeling pretty tired from a busy school week too

C • busy party week? 5

Wednesday Apr 20, 2016 #

Running warm up/down 8:00 [1] 1.26 km (6:21 / km)
shoes: Inov8 X-Talon 212

Stretching 5:00 [1]

Dynamic

Running (Terrain ) 23:00 [3] 4.2 km (5:29 / km)
shoes: Inov8 X-Talon 212

Meghan's loops of vague discomfort at ARX tonight!
Ran 7x ~600m loops at a steady pace, through the woods (going over every possible log and all the possible mud) and on the trails.
Each loop I ran steadily with times between 3:16 and 3:20s, so I'm really glad I could keep that constant pace up through the whole workout! I felt pretty good, except my IT bands are pretty sore from yesterday...

Running warm up/down 7:00 [1] 1.1 km (6:22 / km)
shoes: Inov8 X-Talon 212

8 PM

Stretching 10:00 [0]

Lots of rolling today, ouch

Tuesday Apr 19, 2016 #

3 PM

Running (Map run ) 21:00 [1] 3.63 km (5:47 / km)
shoes: Mizuno Wave Inspire 11

Not even logging this as orienteering because a) I forced Chloe to read the map most of the time and b) I know Churchill way too well to even need one ;)

Stretching 5:00 [0]

Hips are kiiiilling me

5 PM

Strength 40:00 [3]

Started doing less reps and more sets with heavier weights

Cycling warm up/down (Spinning ) 5:00 [1]

Stretching 7:00 [0]

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