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Training Log: AdventureGirl!

In the last 7 days:

activity # timemileskm+mload
  Orienteering2 2:01:00 11.19(10:49) 18.01(6:43) 71326.0
  Running3 1:35:00 11.91(7:59) 19.16(4:57) 92245.9
  Strength4 1:30:00106.0
  Cycling1 1:10:00 10.25(8.8/h) 16.49(14.1/h) 12670.0
  Cross training1 20:0025.9
  Map Study1 5:00
  Total11 6:41:00 33.34 53.66 288773.8
  [1-5]10 6:34:45
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MoTuWeThFrSaSu

Sunday Jun 23 #

2 PM

Strength (Activation ) 10:00 [1]

3 PM

Running 52:00 intensity: (1:15 @0) + (4:07 @1) + (7:37 @2) + (19:15 @3) + (18:41 @4) + (1:05 @5) 11.01 km (4:43 / km) +57m 4:36 / km
ahr:163 max:189 shoes: Puma Magnify Nitro 2(2)

Progression run. Goal was to progress quickly and get to a fairly uncomfortable pace by the end. Didn’t think I was hitting the paces that I wanted to since my watch buggin, but turned out better than expected. Various injuries feeling good during the workout but right adductor pretty sore after. Also felt like I was breathing through a straw with the high humidity. Lovely swim in GBay to cap it off though!

Workout in Rocket x

Saturday Jun 22 #

2 PM

Cycling 1:10:00 [1] 16.49 km (14.1 kph) +126m
ahr:104 max:145 shoes: BatMobile MTB

5 PM

Strength 30:00 [1]

Mobility and strength
6 PM

Running 15:30 intensity: (1:27 @1) + (8:50 @2) + (5:13 @3) 3.11 km (4:59 / km) +29m 4:45 / km
ahr:151 max:165 shoes: Puma Magnify Nitro 2(2)

Friday Jun 21 #

10 AM

Orienteering (Sprint ) 1:07:00 intensity: (16:00 @1) + (14:10 @2) + (24:50 @3) + (12:00 @4) 11.54 km (5:48 / km) +47m 5:41 / km
ahr:155 max:180 shoes: HOKA Rocket X

Warm up around Brewer park and then sprint O-tervals at Carleton. Had to skip a few due to construction.
Had to remind myself to plan ahead after a few intervals of being lazy. Went well after that. Also good to test out the Rocket Xs in a bit of rain - would be fine on concrete but they were a bit slick on the grass (not as slippery as the ravines at Chapel hill a few weeks ago!) - otherwise handled some lumpy loose dirt very well as well as corners.
Physically feeling decent. I think the heat took its toll the last few days. Felt tired. Right hamstring a bit naggy but very manageable.

Thursday Jun 20 #

Note
(rest day)

29C in our house all day and I felt like shit. Just a short walk around the block after the rain cut the heat dome.
+ lots of packing!

Wednesday Jun 19 #

Map Study 5:00 [0]

On elliptical
3 PM

Cross training 20:00 intensity: (16:05 @1) + (1:58 @2) + (1:57 @3)
ahr:133 max:150

Strength 42:00 [1]
ahr:116 max:145

Tuesday Jun 18 #

6 PM

Orienteering 54:00 intensity: (2:25 @1) + (5:09 @2) + (39:24 @3) + (6:54 @4) + (8 @5) 6.47 km (8:21 / km) +24m 8:12 / km
ahr:161 max:184 shoes: La Sportiva Kaptiva

Summer Solstice #3 at Chapel Hill. In the heat. Just like in O-Fest here in 2019! Popsicles at the end were absolutely perfect.
My right hamstring was feeling very sensitive to the touch (??) and then feeling a bit "stingy" down the whole back of my leg after driving back from Kingston. Too much sitting in a not-so-comfy chair?
Anyways, after some mobility and a short warmup it wasn't going away so I figured I'd just take it easy and clear the fun, west side of the map and see where things were at. Started with a slow jog and then had to add in some walking to make sure I didn't overdo anything.
Slow going meant great nav though!

Monday Jun 17 #

6 PM

Strength (Activation ) 8:00 [3]

7 PM

Running 27:30 intensity: (5:13 @1) + (18:08 @2) + (4:09 @3) 5.04 km (5:28 / km) +6m 5:26 / km
ahr:149 max:162 shoes: Puma Magnify Nitro 2(2)

Tour de (non embargoed) Kingston w Daniel

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Injuries

R Hip/PelvisPiriformis139+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:210:25:4849%
projected:441:25:09103%

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