Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Mar 3, 2016:

activity	#	time	miles		km		+m
Cycling	4	4:33:00	47.04	(10.3/h)	75.7	(16.6/h)
Core	4	55:00
Running	1	53:00	3.94	(13:27)	6.34	(8:22)
Orienteering	1	31:05	3.51	(8:51)	5.66	(5:30)	43
XC Skiing	1	30:00	2.49	(12:04)	4.0	(7:30)
Stretching	4	25:00
Road running	1	18:00	1.75	(10:16)	2.82	(6:23)
Total	8	8:05:05	58.73		94.52		43
[1-5]	8	7:40:05

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Thursday Mar 3, 2016 #

Running warm up/down 23:00 [1] 3.74 km (6:09 / km)
shoes: Inov8 Oroc 280

Running hills 30:00 [3] 2.6 km (11:32 / km)
shoes: Inov8 Oroc 280

Toboggan hill repeats with Blainey and DD! Short hill, but lots of up and down. Lots of time was spent getting on and off, and trying to get out of the snow piles at the bottom. Probably about a 40s uphill run each time. Fun stuff!

Core 10:00 [1]

The toboggans we used were just little butt pads with handles, they required lots of ab work to keep your feet up when going downhill!

C • Best Workout Ever 2

Stretching 5:00 [0]

Wednesday Mar 2, 2016 #

Core 5:00 [1]

10 AM

XC Skiing 30:00 [1] 4.0 km (7:30 / km)

Very easy ski around Churchill and down the trail on this A+ snow day!! 100% sun, fresh pow all around, and a perfect temperature outside. Couldn't ask for a better day :)
Double pole, classic and skate combo since the snow was deep.

C • Uni 11

6 PM

Orienteering 31:05 [3] 5.66 km (5:30 / km) +43m 5:18 / km
shoes: Inov8 Oroc 280

Final X league race! No real nav problems, and I was feeling pretty strong, even through the fields of snow. Cleared the course, and was just over 1 min late. Would have been just under, getting the full 500 points but I couldn't find the darn car in the huge, busy parking lot!! Arg!
Still a great end of season race, always lots of fun in the snow :)

Road running warm up/down 18:00 [1] 2.82 km (6:23 / km)
shoes: Inov8 Oroc 280

quick cool down, then picked up flags with Nicole

Tuesday Mar 1, 2016 #

Cycling warm up/down (Spinning ) 20:00 [1] 6.1 km (18.3 kph)

Cycling (Spinning ) 21:00 [3] 7.4 km (21.1 kph)

5x 3mins on, 1min off. 2 mins rest between 4 & 5.
Had a bad headache all day so I stayed inside from the mighty storm

Cycling warm up/down (Spinning ) 20:00 [1] 5.7 km (17.1 kph)

Core 10:00 [1]

And ankles

Stretching 5:00 [0]

Monday Feb 29, 2016 #

Cycling warm up/down (Spinning ) 20:00 [1] 5.9 km (17.7 kph)

Core 30:00 [3]

Mostly core based exercises with some light weights

Stretching 10:00 [0]

Sunday Feb 28, 2016 #

Cycling (MTB) 2:07:00 [2] 32.5 km (15.4 kph)

Muddy, windy, slow, did I mention muddy? rail trail ride with Nicole on the MTB. Turbo, Sudden and Hammer left us in their dust. Totally pooped, but a gorgeously warm, sunny day outside :)

Stretching 5:00 [0]

Rolling

Saturday Feb 27, 2016 #

Cycling (Spinning ) 1:05:00 [1] 18.1 km (16.7 kph)

Based on the rough trail conditions I saw yesterday on a hike and my experience last Saturday, I figured it would be best to stay on my feet today and not hurt myself. Will go for a run tomorrow.
Also, my right calf has been quite tight since the track meet so my shin is verging on being sore.

Friday Feb 26, 2016 #

Note
(rest day)

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