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Attackpoint - performance and training tools for orienteering athletes

Training Log: AdventureGirl!

In the last 7 days:

activity # timemileskm+m
  Cycling4 3:55:00 20.58 33.12
  Water running3 3:20:00
  Strength2 1:15:00
  Core2 25:00
  Stretching/yoga/drills2 10:00
  Total9 9:05:00 20.58 33.12
  [1-5]9 8:55:00
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Thursday Mar 23 #

Strength 45:00 [3]

Cycling 45:00 intensity: (35:00 @2) + (10:00 @3)

20 w/u
1min on and 30off for 10 mins
15 c/d

Stretching/yoga/drills 5:00 [0]

Wednesday Mar 22 #

11 AM

Water running 1:10:00 intensity: (40:00 @1) + (30:00 @3)

WU for 10
30min fartlek going hard between two rows of flags across the pool and easy on the ends. Tough work!
CD/easy for 30
6 PM

Core 15:00 [3]

Stretching/yoga/drills 5:00 [0]

Tuesday Mar 21 #

11 AM

Strength 30:00 [3]

Quick one today because I'm planning on riding outside this afternoon and I'm excited af
4 PM

Cycling (Cross) 1:15:00 [2] 22.12 km (3:23 / km)

Excellent ride with Hammer on rail trail until it got treacherous and then main loop and back. Got some sunshine and blue sky and it was lovely :)

Monday Mar 20 #

12 PM

Water running 1:10:00 [2]

No hands every other lap for the last 20

Sunday Mar 19 #

5 PM

Cycling (Cross) 35:00 [1] 11.0 km (3:11 / km)

Omg biking outside !! Quick cruise with Jake on the waterfront in some sunshine.
Also wow!! First time I've logged distance in a long while!
8 PM

Water running 1:00:00 [2]

Saturday Mar 18 #

Cycling 1:20:00 intensity: (1:04:00 @2) + (16:00 @3)

Spin spin spin
Alternated 30 on and 30 off for 10 mins, rested 2 and then did 2x3min with 2 min break

Core 10:00 [2]

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Injuries

R Lower LegStress Fracture38+days
complete history

Training Targets

Mar 1–31 (31d)
Swimming
+ Orienteering
+ Running
+ XC Skiing
+ Road running
+ Running - Snowshoe
+ Cycling
+ other
+ Water running
+ Track
+ Rowing Erg
+ Cross trainer [1-2]
15:00:00
actual:18:19:00122%
projected:24:41:16164%
Swimming
+ Orienteering
+ Running
+ XC Skiing
+ Road running
+ Running - Snowshoe
+ Cycling
+ other
+ Water running
+ Track
+ Rowing Erg
+ Cross trainer [3]
3:00:00
actual:1:50:0061%
projected:2:28:1682%
Swimming
+ Orienteering
+ Running
+ XC Skiing
+ Road running
+ Running - Snowshoe
+ Cycling
+ other
+ Water running
+ Track
+ Rowing Erg
+ Cross trainer [4]
3:00:00
actual:1:25:0047%
projected:1:54:3463%
Swimming
+ Orienteering
+ Running
+ XC Skiing
+ Road running
+ Running - Snowshoe
+ Cycling
+ other
+ Water running
+ Track
+ Rowing Erg
+ Cross trainer [5]
1:00:00
actual:10:0016%
projected:13:2922%
Core
+ Strength
+ Climbing [1-5]
5:00:00
actual:6:47:00135%
projected:9:08:34182%
Yoga
+ Stretching/yoga/drills [0-1]
2:00:00
actual:40:0033%
projected:53:5544%
Total 29:00:00
actual:29:11:00100%
projected:39:20:03135%
Orienteering [1-5]6:00:00
Armchair-O [0]4:00:00

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