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Training Log: AdventureGirl!

In the last 7 days:

activity # timemileskm+m
  Orienteering3 2:47:46 10.98(15:17) 17.67(9:30) 492
  Running6 1:47:25 11.1(9:41) 17.87(6:01) 149
  Strength2 1:00:00
  Cross training1 52:00
  Total10 6:27:11 22.08 35.54 641
  [1-5]10 6:23:50
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MoTuWeThFrSaSu

Sunday Feb 17 #

9 AM

Running warm up/down 17:30 intensity: (59 @0) + (3:38 @1) + (11:20 @2) + (1:33 @3) 2.4 km (7:17 / km) +2m 7:16 / km
ahr:140 max:160 shoes: Inov8 X-Talon 200

10 AM

Orienteering race 1:33:53 intensity: (8 @0) + (6:44 @1) + (33:13 @2) + (46:55 @3) + (6:53 @4) 9.66 km (9:43 / km) +359m 8:12 / km
ahr:154 max:173 shoes: Inov8 X-Talon 200

11 AM

Running warm up/down 10:30 intensity: (37 @0) + (1:07 @1) + (6:56 @2) + (1:50 @3) 1.8 km (5:50 / km) +1m 5:49 / km
ahr:144 max:156 shoes: Brooks Ghost 10

5 PM

Running warm up/down 6:45 intensity: (21 @0) + (46 @1) + (5:15 @2) + (23 @3) 1.22 km (5:31 / km) +18m 5:08 / km
ahr:143 max:155 shoes: Inov8 X-Talon 200

Orienteering 49:00 intensity: (45:45 @1) + (1:34 @2) + (1:41 @3) 3.09 km (15:51 / km) +95m 13:44 / km
ahr:116 max:150 shoes: Inov8 X-Talon 200

Running warm up/down 7:00 intensity: (18 @0) + (1:30 @1) + (5:00 @2) + (12 @3) 1.23 km (5:40 / km) +10m 5:27 / km
ahr:142 max:154 shoes: Inov8 X-Talon 200

Saturday Feb 16 #

3 PM

Running warm up/down 26:00 intensity: (7:44 @1) + (8:50 @2) + (8:24 @3) + (1:02 @4) 3.68 km (7:04 / km) +57m 6:33 / km
ahr:152 max:166 shoes: Brooks Launch 3

4 PM

Orienteering race (Sprint ) 24:53 intensity: (3 @0) + (19 @1) + (4 @2) + (1:11 @3) + (14:36 @4) + (8:40 @5) 4.92 km (5:03 / km) +38m 4:52 / km
ahr:176 max:188 shoes: Brooks Launch 3

Running warm up/down 8:40 intensity: (55 @0) + (2:16 @1) + (3:08 @2) + (2:21 @3) 1.5 km (5:47 / km) +14m 5:31 / km
ahr:142 max:165 shoes: Brooks Launch 3

Friday Feb 15 #

Note
(rest day)

Yeah so that didn’t work out. After a 3 hour delay we found out there was a safety issue with the plane and we had to get off. Trying again at 4:30pm but running on about 4.5 hours of sleep at the moment... great race prep!

Thursday Feb 14 #

Note
(rest day)

Off to Spain tonight!

Wednesday Feb 13 #

Cross training 52:00 intensity: (8:00 @1) + (25:00 @2) + (19:00 @3)

25min WU
5x 3min on 1min off
8min CD because knee felt iffy
9 PM

Note

Soren let me borrow her AirRelax recovery pants, sah-sweeeetttttt! These feel seriously amazing.

Tuesday Feb 12 #

Strength 50:00 [1]
ahr:88 max:119

Easy strength/ core because we had another ice storm today! Shoveling was tough before this!

Monday Feb 11 #

Strength (Physio ) 10:00 [1]

3 PM

Running 31:00 intensity: (7:43 @1) + (18:21 @2) + (4:38 @3) + (18 @4) 6.03 km (5:09 / km) +46m 4:57 / km
ahr:144 max:168 shoes: Brooks Ghost 10

Plan was to run to coach’s house and back, then do a short workout on the ARC trainer but once I got to mac my knee was feeling surprisingly really good so I decided to keep it that way and not risk anything extra.

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