Training Log Archive: AdventureGirl!In the 7 days ending Nov 4, 2019:
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Sunday Nov 3, 2019 #
Running 53:00 10.0 km (5:18 / km) +94m 5:04 / km
ahr:154 max:171 shoes: Brooks Ghost 11
Saturday Nov 2, 2019 #
Running warm up/down 25:00 3.32 km (7:32 / km) +13m 7:24 / km
ahr:148 max:180 shoes: NVII Forest 1
Orienteering race 42:28 6.14 km (6:55 / km) +126m 6:16 / km
ahr:169 max:193 spiked:14/18c shoes: NVII Forest 1
Raced up with the big boys today for some extra competition.
Took a questionable route to 1 around on the trails so that I could start off confidently. Nailed it, but probably lost time. Didn’t really make a full plan for 2 and stopped early. Lost about 40s there. Forced myself into a zone and to make a full plan from here and ran confidently from 3-7. Small bobble on 8 and then a dumb 2min mistake on 9. Misread the map and did not register that there was a valley, so I was thinking that I’d drifted left but really I was going right on to the control. Didn’t trust myself and bailed out. At this point Leif caught me. 10-12 were great and I got ahead of Leif again. I was looking up and felt very confident.
13 was weird since the contours were mapped as a hill but it was a depression. Wrong entrance route had me lose some time here, and then lost some more getting off my bearing to 14. Leif caught back up to me and I decided to put the pedal to metal and hammer it to the finish... where I didn’t even read my map, or see the finish chute, and stopped for like 5-10s at the go control. Whoopsies.
Overall, this race just felt choppy for me. Wasn’t fully 100% in the race mind, and didn’t really get my flow going very well with all the direction change. But, for most parts I was feeling really confident, and felt physically strong.
Probably the most fun I’ve had orienteering in quite a while, the terrain was just so wonderful! Thanks to Mark for a great course.
Running warm up/down 9:00 1.64 km (5:28 / km) +2m 5:26 / km
ahr:156 max:166 shoes: NVII Forest 1
Running warm up/down 20:00 2.7 km (7:24 / km) +5m 7:20 / km
ahr:139 max:150 shoes: Nvii XXC Crazy Light
Orienteering race 18:59 4.0 km (4:45 / km) +51m 4:28 / km
ahr:148 max:177 spiked:14/15c shoes: Nvii XXC Crazy Light
Park and forest sprint at the Guelph Arboretum. A longer sprint with lots of long legs and long trail running sections. Was not fully in the zone at the start and went out too fast on the long leg to 1. Just got very confused and couldn’t match things up, so was pretty slow-going until things finally clicked. The rest of the course was pretty uneventful. Wrong route to 6 because I thought that the green woods would be yucky, but once I went all the way around to the trail, I found that the woods were actually very open and I would have been better to cut through. Debatable routechoice to 10, but was confident in my entrance direction.
Got some good flow going in the second half of the race, and held on strong until the end.
Running warm up/down 10:00 1.72 km (5:49 / km) +6m 5:43 / km
ahr:144 max:153 shoes: Nvii XXC Crazy Light
Friday Nov 1, 2019 #
Note
(rest day)
Thursday Oct 31, 2019 #
Note
USports XC is Nov 9 in Kingston Ontario. There is going to be some significant rain a few days before the race, and some potential snow the evening before and day of. Over 8k on a course that can potentially look like this: https://www.instagram.com/p/BqqPx2Qhbku/?igshid=fn...
Who thinks 13mm spikes are the best?
Who thinks Nvii Forest 1 with studs all over would be more grippy? (Keep in mind I am a rear foot runner)
Running warm up/down 25:00 4.29 km (5:50 / km) +28m 5:39 / km
ahr:158 max:171 shoes: Brooks Ghost 11
Running 30:50 6.09 km (5:04 / km) +89m 4:43 / km
ahr:173 max:185 shoes: Brooks Ghost 11
10min tempo,
3min rest
4x bumblebee hill
3min rest
7 min tempo
Felt pretty good today! Was a little too warm with my layers but didn’t want to get chilled. Breathing was a little heavier than it normally is on the tempo.
Running warm up/down 25:00 4.97 km (5:02 / km) +27m 4:54 / km
ahr:160 max:171 shoes: Brooks Ghost 11
Wednesday Oct 30, 2019 #
Cross training 57:00 [2]
ahr:134 max:152
Strength 35:00 [2]
ahr:91 max:123
Tuesday Oct 29, 2019 #
Running warm up/down 20:00 3.12 km (6:25 / km) +19m 6:13 / km
ahr:149 max:163 shoes: Brooks Ghost 11
Running 14:00 3.34 km (4:11 / km)
ahr:163 max:183 shoes: Brooks Ghost 11
Running warm up/down 17:00 3.2 km (5:19 / km) +39m 5:01 / km
ahr:158 max:171 shoes: Brooks Ghost 11