Attackpoint - performance and training tools for orienteering athletes

Training Log: AdventureGirl!

In the last 7 days:

activity	#	time	miles		km		+m
Orienteering	3	3:14:00	16.84	(11:31)	27.1	(7:10)	276
Cycling	3	1:30:00	22.25	(14.8/h)	35.81	(23.9/h)	135
Cross training	1	50:00
Running	2	47:30	5.5	(8:38)	8.85	(5:22)	122
Strength	3	37:00
Yoga	1	25:00
Map Study	1	15:00
Total	13	7:38:30	44.59		71.75		533
[1-5]	11	6:58:30

2:00

0:00

Tuesday May 28 #

4 PM

Strength 5:00 [1]

Ran out of time

5 PM

Orienteering 20:00 3.07 km (6:31 / km) +23m 6:17 / km
ahr:111 max:156 shoes: Hoka Speedgoat 5 (2)

Flag setting

Orienteering 20:00 3.84 km (5:13 / km) +24m 5:03 / km
ahr:115 max:163 shoes: Hoka Speedgoat 5 (2)

Hip and shin feeling alright! Some tightness in my hamstring

Monday May 27 #

6 PM

Yoga 25:00 [0]
ahr:71 max:98

Full rest day today. My hip is feeling better than last week’s flare up. However last night I smashed my shin on the edge of my bedframe and now it hurts when I bend my knee and go up stairs :/

C • faile 1

Sunday May 26 #

Event: OOC B-meet, Foley Mountain

10 AM

Orienteering 2:00:00 13.07 km (9:11 / km) +216m 8:29 / km
ahr:154 max:176 shoes: La Sportiva Kaptiva

Foley Mountain looooooong course!
Always fun terrain and an excellent course by Eric. Really enjoyed the west end of the map, so Parry Sound-esque! Just when I was getting into the rockier part my hip started to ache a bit so I slowed down (physically and mentally, apparently).
Lots of bobbles in the circle, off my bearing to 5 and i ran more west when the control was east of where I came to. And a huge blow up to 16. I was fighting with my compass a lot today and drifting right, but this was especially bad even though I aimed off left (?).
Decided to cut from 17->22 to avoid the rocky bit again, and play it a bit safe for my hip.

I find that I have trouble focusing when something like an injury starts to hurt while orienteering. Today I was distracted by worries that I was going to overdo it and hurt myself more and started being sloppy. I hope to work on this a bit (or just stop being injured !!)

Saturday May 25 #

Cycling 25:00 [1] 10.0 km (24.0 kph)

hip very ouchy today

Friday May 24 #

Map Study 15:00 [0]

On the elliptical

10 AM

Cycling 25:00 [1] 10.0 km (24.0 kph)

6 PM

Cross training (Elliptical ) 50:00
ahr:139 max:176

Grumpy hip and high hamstring this morning and after standing for a long while at the Ottawa race weekend expo helping with XACT nutrition, I opted for doing my workout on the elliptical.

Running 7:30 [1] 1.31 km (5:44 / km)
ahr:128 max:149 shoes: Hoka Clifton 8 (4)

Hip feeling like it did a few weeks ago. Time to listen to my body and back off a little on the running until this clears.

Thursday May 23 #

4 PM

Strength 27:00 [1]
ahr:94 max:120

Mini home strength

5 PM

Running 40:00 7.54 km (5:18 / km) +122m 4:54 / km
ahr:154 max:177 shoes: Hoka Speedgoat 5 (2)

Pink lake and back! My TFL had been tight all day but held up well during the run.

7 PM

Cycling 40:00 15.81 km (23.7 kph) +135m
ahr:125 max:155 shoes: Liv Langma Advanced Pro

Bike home

Wednesday May 22 #

10 AM

Strength (Activation ) 5:00 [1]

11 AM

Orienteering 34:00 7.13 km (4:46 / km) +13m 4:44 / km
ahr:163 max:182 shoes: Puma Magnify Nitro 2

WU + strides
3.5km tempo on a course of map of the park nearby - nothing difficult, just going through the motions. And ankle felt good except for cornering on any form of downhill.
Toasty AF outside. Ran through the splash pad at the end.

Todays controls: 19
2024 control bounty total: 232

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Next Up

6w, 3d: World Orienteering Championships 2024 Y!!
9w, 3d: Canadian Orienteering Festival (including North American Championships) Y!!
19w, 3d: 2024 OUSA Nationals ?
All Upcoming

Injuries

R Hip/Pelvis	Piriformis	113+days
complete history

Training Targets

Jan 2 – Dec 31 (365d) Yearly training hours 1-5
Adventure Racing + Climbing + Core + Cross training + Cycling + Hiking + Orienteering + Other + Paddling + Rowing Erg + Running + Running - Snowshoe + Skating + Strength + Swimming + Water running + XC Skiing + Yoga [1-5]	425:00:00
actual:	182:44:12	42%
projected:	450:40:05	106%