Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: rastridge

In the 7 days ending Jun 4, 2023:

activity	#	time	miles		km		+m
Orienteering	3	4:15:50	13.98	(18:18)	22.5	(11:22)	428	53 /	59c	89%
Strength	6	2:00:00
Orienteering - Sprint	1	1:30:35	9.23	(9:49)	14.86	(6:06)	228	61 /	63c	96%
Running	2	1:29:17	10.46	(8:32)	16.84	(5:18)	80
Total	12	9:15:42	33.68		54.2		736	114 /	122c	93%

2:36

0:00

» now

Sunday Jun 4, 2023 #

Note
(injured)

no time for exercises--driving rest of day

10 AM

Orienteering race 1:59:18 [3] **** 11.04 km (10:48 / km) +212m 9:52 / km
spiked:19/22c shoes: Inov8 X-Talon

wcocs long
- controls 1-9 were perfect, apart from a small bobble on 3 where I just didn't see the control bc of some green (got it 20s later though)
- control 10: here I'm getting a bit tired, and it's a long route choice leg. had a good plan that i did execute in the end, but as i was running on a path for part of it i was planning the rest of the course and stopped paying attention for a second, so i missed a turn; then the control itself was on the side of a massive hill and i had a bit of a hard time finding it (went to 11 twice)
- controls 11-17 were very good, just slower
- control 18: small (30s) error where I was in the wrong re-entrant, relocated very quickly off of open spur with knoll
- controls 19-22: lots of side sloping, but managed not to fall too far down despite tiredness; on go control i will admit i cut to the trail a little too early

overall still pleased; hip held it good and this was actually was longest volume in weeks so understandably i got a bit exhausted. im hoping to increase volume again over the next few weeks

Long Course 8 - Splits

Saturday Jun 3, 2023 #

Event: Western Canadian Orienteering Championships (WCOC & BCOC)

10 AM

Orienteering race 59:10 [3] **** 5.47 km (10:49 / km) +75m 10:07 / km
spiked:13/15c shoes: Icebug Spirit 8

middle distance wcocs
- was perfect (and felt amazing) for all legs except 1 and 7
- over ran 1, then really screwed up 7 (15min error…)
- goal was to run strong and feel out my hip; felt good on that front
- im not really disappointed bc goal this year was flow in detailed areas and i felt that i was really good in the detail; messed up 7 but was a bit of a handrail leg

3 PM

Orienteering 1:17:22 [2] **** 5.99 km (12:55 / km) +141m 11:33 / km
spiked:21/22c shoes: Icebug Spirit 8

mass start training
- only one error that was really just me going to control circle of 2 then getting caught up in my map reading ahead so didnt got to the control, then went halfway to 3 before realising and going back…
- again im feeling really good recently about my technical skills; i feel like ive made good progress and now just need to put together a good race

9 PM

Strength 20:00 [2]

Course 7 - Splits

Friday Jun 2, 2023 #

Note
(injured) (rest day)

9 PM

Strength 20:00 [2]

Thursday Jun 1, 2023 #

Note
(injured)

hip held up pretty well during workout

afterwards left inner thigh (abductor) is really tight--basically hurts with any movement; i hope this is not related to injury

on a happier note, i got a first place ribbon today from bc athletics... apparently im bc 10km road u20 champion (pairs well with my third place in the 5km road :) )

7 PM

Running warm up/down 14:23 [3] 2.59 km (5:33 / km)
shoes: Asics Gel Nimbus 24

loop in pacific spirit to the track warm up

Running tempo 18:00 [4] 3.92 km (4:36 / km)
shoes: Asics Gel Nimbus 24

to be honest was not sure how this was going to go, but besides it being a bit too slow it felt good to be running fast. definitely needed this

3x(5min tempo, 1min easy)
- 1: 1.19km (4:11min/km)
- 2: 1.12km (4:28min/km)
- 3: 1.14km (4:22min/km)

these were sadly even lower than 10km pace (tempo is 10-15s/km slower than 5km pace, so for me around 4:05min/km), managed to claw it back a little at the end though

Running warm up/down 16:38 [2] 2.64 km (6:18 / km)
shoes: Asics Gel Nimbus 24

cool down jog from basically where i ended on main mall down university blvd to east mall usual through thunderbird park

10 PM

Strength 20:00 [2]

physio strength—some new exercises for lack of strength on left side

Wednesday May 31, 2023 #

Note
(injured) (rest day)

today will be rest day--really hope i didn't overdo it yesterday

two rest days this week--will take one today and the other friday with travel to kelowna

12 PM

Strength 20:00 [2]

physio strength

Tuesday May 30, 2023 #

Note
(injured)

sports med dr today pointed something out about my hip (having to do with balance) during intake—will get physio to look on thursday

in hindsight running all the cap u courses maybe wasn't best for hip, but gotta say orienteering beats easy running every time

5 PM

Orienteering - Sprint 14:10 [3] ** 2.53 km (5:36 / km) +25m 5:20 / km
spiked:11/11c shoes: Asics Gel Nimbus 24

(longer1b) this one was a bit of a feel it out don't run too hard one, so was good

Orienteering - Sprint 17:03 [2] ** 2.63 km (6:29 / km) +57m 5:51 / km
spiked:9/10c shoes: Asics Gel Nimbus 24

(harder1b) no errors but there is some unmarked construction in a horrible place between 3 and 4 that adds lots of distance to the leg and originally i tried to cut through the green around it but ending up bailing because it is very extensive, so pace is really slow

Orienteering - Sprint 18:26 [2] ** 3.06 km (6:01 / km) +29m 5:45 / km
spiked:15/15c shoes: Asics Gel Nimbus 24

(longer2b) this one was just going for good flow and good routes

Orienteering - Sprint 17:28 [2] ** 2.87 km (6:05 / km) +59m 5:31 / km
spiked:13/13c shoes: Asics Gel Nimbus 24

(longer2a)

Orienteering - Sprint 8:10 [2] ** 1.44 km (5:40 / km) +25m 5:13 / km
spiked:6/6c shoes: Asics Gel Nimbus 24

(harder1a) somehow this one was faster... effort didn't change though probably bc it was shorter with less climb

Orienteering - Sprint 15:18 [2] ** 2.33 km (6:34 / km) +33m 6:08 / km
spiked:7/8c shoes: Asics Gel Nimbus 24

(longer1a) got a little tired there and maybe a small error coming up this small trail from the other direction--looks completely different and wasn't really thinking straight, also just moving slower

10 PM

Strength 20:00 [2]

Monday May 29, 2023 #

Note
(injured)

still feels pretty good after yesterday's strides; will attempt a workout at some point this week

5 PM

Running 40:16 [3] 7.69 km (5:14 / km) +80m 4:59 / km
shoes: Asics Gel Nimbus 24

easy run--out and back (ran up to dunbar and w king edward for first half of run, then ran back with running teammates)

10 PM

Strength 20:00 [2]

« Earlier | Later »