Training Log Archive: AdventureGirl!In the 7 days ending Jan 10, 2016:
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Sunday Jan 10, 2016 #
Stretching 5:00 [0]
Orienteering race 51:12 [4] *** 7.21 km (7:06 / km) +56m 6:50 / km
19c shoes: Inov8 Oroc 280
OCup race at Lions Valley! A great slog through lots of mud and rain but still lots of fun. The hills were quite tough to get up, but it made for faster running on the trails... that is if the soles of your shoes weren't 500% mud at that point...
Only one small compass error on c in the 2nd box, but I relocated quickly and got back on track. Managed to hold off the folks who (almost) caught up to me after the 2nd box to finish first! I'm also impressed with my overall pace as I didn't feel like I was going super speedy, especially on the hills!
Friday Jan 8, 2016 #
Running 35:00 [1] 5.76 km (6:05 / km)
shoes: Mizuno Wave Inspire 11
Stretching 5:00 [0]
Thursday Jan 7, 2016 #
Cycling warm up/down (Exercise bike ) 7:00 [1]
Strength 50:00 [3]
shoes: Mizuno Wave Sayonara
3x 12 pull up (assisted)
3x 12 step ups (knee height)
2x 8 step ups (waist height)
3x 12 back squats w 65lbs
3x 12 Romanian deads w 65lbs
4x 10 hanging ab pull ups/abductor twists
3x 10 flat dumbell press w 15lbs
Quick core and ankle stability with bosu ball
Stretching 5:00 [0]
Wednesday Jan 6, 2016 #
Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Inov8 Oroc 280
Orienteering 32:47 [4] ** 5.71 km (5:44 / km)
9c shoes: Inov8 Oroc 280
A good Chose Your Own Adventure course, managed to get them all except for one. Got to the second map and almost died going down a steep icy and rocky hill... Questioned going to the last one but decided to book it on back to (almost) make the time cut off.
Poor route to #4 lost some time because I almost missed it completely!
Great flow and getting good enter/exit angles because it was hard to look up in the pitch dark.
Fun stuff :)
Stretching 5:00 [0]
Also got a massage done today and had all the garbage knotted up in my ankle/ feet worked away. Ouch.
Tuesday Jan 5, 2016 #
Running warm up/down 17:00 [1] 2.83 km (6:00 / km)
shoes: Mizuno Wave Inspire 11
Stretching 5:00 [0]
Running 30:50 [3] 4.38 km (7:02 / km) +93m 6:22 / km
shoes: Mizuno Wave Inspire 11
Did 5 sets of reverse little sister loop, 2 on 1 off with Nicole!
2 loops is about 850m. Times were 4:05, 3:56, 3:55, 3:53, 3:59 with ~ 2:30 rest in between each.
Golf course was pretty icy so it made things a little slower. I was also careful not to bust up my ankle.
Monday Jan 4, 2016 #
Cycling (Indoor spinning ) 1:00:00 [1] 18.4 km (18.4 kph)
Stretching 5:00 [0]