Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Apr 21, 2016:

activity	#	time	miles		km		+m
Cycling	3	2:45:00	34.47		55.47
Running	4	1:26:00	7.14		11.49
Stretching	6	42:00
Orienteering	1	40:00	2.95	(13:33)	4.75	(8:25)
Strength	1	40:00
Track	1	27:00	1.74		2.8
Core	3	23:00
Total	9	7:03:00	46.3		74.51
[1-5]	8	6:26:00

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Thursday Apr 21, 2016 #

Running 20:00 [1]

General running around at ARK, 3x nav loop. Feeling pretty tired from a busy school week too

C • busy party week? 5

Wednesday Apr 20, 2016 #

Running warm up/down 8:00 [1] 1.26 km (6:21 / km)
shoes: Inov8 X-Talon 212

Stretching 5:00 [1]

Dynamic

Running (Terrain ) 23:00 [3] 4.2 km (5:29 / km)
shoes: Inov8 X-Talon 212

Meghan's loops of vague discomfort at ARX tonight!
Ran 7x ~600m loops at a steady pace, through the woods (going over every possible log and all the possible mud) and on the trails.
Each loop I ran steadily with times between 3:16 and 3:20s, so I'm really glad I could keep that constant pace up through the whole workout! I felt pretty good, except my IT bands are pretty sore from yesterday...

Running warm up/down 7:00 [1] 1.1 km (6:22 / km)
shoes: Inov8 X-Talon 212

8 PM

Stretching 10:00 [0]

Lots of rolling today, ouch

Tuesday Apr 19, 2016 #

3 PM

Running (Map run ) 21:00 [1] 3.63 km (5:47 / km)
shoes: Mizuno Wave Inspire 11

Not even logging this as orienteering because a) I forced Chloe to read the map most of the time and b) I know Churchill way too well to even need one ;)

Stretching 5:00 [0]

Hips are kiiiilling me

5 PM

Strength 40:00 [3]

Started doing less reps and more sets with heavier weights

Cycling warm up/down (Spinning ) 5:00 [1]

Stretching 7:00 [0]

Monday Apr 18, 2016 #

Running warm up/down 7:00 [1] 1.3 km (5:23 / km)
shoes: Mizuno Wave Inspire 11

Check out dem new colours

Track intervals 15:00 [3] 2.4 km (6:15 / km)
shoes: Mizuno Wave Inspire 11

800m break downs
600, 200 with 200 jog rest
Rest ~ 4 mins
400, 200, 200 with 200 jog rest

Times were 2:09, 40
Then 1:16 (was too fast for the slow 1500m pace but oh well)
40, 39

Track 10:00 [1]
shoes: Mizuno Wave Inspire 11

Steeple drills

Core 8:00 [2]

Track warm up/down 2:00 [1] 0.4 km (5:00 / km)
shoes: Mizuno Wave Inspire 11

Stretching 5:00 [0]

Sunday Apr 17, 2016 #

Orienteering 40:00 [2] 4.75 km (8:25 / km)
shoes: Inov8 Oroc 280

Middle training in KW with tha crew. Felt pretty awful for that first hot weather run of the year, my body didnt enjoy the hardcore sweating stuff very much. Took it super slow and focused on refolding my map into the CP and having general direction already set. The first section of the map was a lil sketchy, but the second half was the mostly beautiful open woods I've ran in in a while, so fun! Skipped 14-15 because my body was not feeling it whatsoever.

Core 5:00 [1]

Saturday Apr 16, 2016 #

Cycling (Cross) 1:00:00 [2] 22.0 km (22.0 kph)

Rail trail again, super windy on the way back!

Core 10:00 [2]

Stretching 10:00 [0]

Friday Apr 15, 2016 #

Cycling (Cross ) 1:40:00 [2] 33.47 km (20.1 kph)

Rail trail with Daddio on a lovely spring day! Almost got taken out by a car on the way home!

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