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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Sep 18, 2016:

activity # timemileskm+m
  Running5 3:08:10 21.63(8:42) 34.82(5:24) 120
  Cycling5 1:33:00 15.0 24.14
  Strength2 1:20:00
  Stretching6 35:00
  Orienteering1 20:50 2.36(8:50) 3.8(5:29) 7
  Core1 10:00
  Total13 7:07:00 38.99 62.76 127
  [1-5]11 6:38:00

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MoTuWeThFrSaSu

Sunday Sep 18, 2016 #

Cycling 40:00 [2] 12.7 km (19.0 kph)

Biked to and from the Dundas driving park to do some sprint stuff. Super windy day today, I almost blew away!
3 PM

Orienteering 11:15 [2] 2.21 km (5:06 / km) +2m 5:04 / km
shoes: Mizuno Wave Inspire 11

Direction change training in the driving park with no compass. There was some construction around the school that blocked off some of the course.
Lots of looking up and looking at exit directions.
Legs were feeling pretty worn out today.

Orienteering 9:35 [1] 1.59 km (6:02 / km) +5m 5:56 / km
shoes: Mizuno Wave Inspire 11

Line-O. Lots of little features to check off. Again, the construction blocked the line and there were so many people having BBQs and stuff that I had to alter the route at times.

Saturday Sep 17, 2016 #

9 AM

Running long 1:10:00 [2] 12.36 km (5:40 / km) +120m 5:24 / km
shoes: Saucony Guide 9

Long run with the cross team. From Mac to the rail trail and then down Monarch trail. Turned around at 35 to come back. Super duper muggy out- gross.
10 AM

Stretching 7:00 [0]

roll and stretch

Friday Sep 16, 2016 #

Strength 45:00 [3]

Full body stuff

Cycling warm up/down (Indoor spinning ) 10:00 [1]

Stretching 5:00 [0]

Rolling

Thursday Sep 15, 2016 #

5 PM

Running warm up/down (Road/trail) 16:00 [2] 2.94 km (5:27 / km)
shoes: Saucony Guide 9

To the rail trail

Running tempo 18:00 [3] 4.14 km (4:21 / km)
shoes: Saucony Guide 9

Tempo on the rail trail. Felt okay but my quads are sore from yesterday and I could feel it

Running warm up/down 16:00 [1] 2.67 km (6:00 / km)
shoes: Saucony Guide 9

Back to Mac
6 PM

Cycling 17:00 [1] 5.18 km (18.3 kph)

To Sanctuary

Running 18:00 [1] 2.21 km (8:09 / km)
shoes: NB Vazee Summit

Leading core on the go with the ARX group. Great buncha kids. I died on the parter wall sits... Quads are dead
7 PM

Stretching 5:00 [0]

With ARX

Cycling 20:00 [1] 6.26 km (18.8 kph)

Time for sleeps

Wednesday Sep 14, 2016 #

Strength 35:00 [3]

At the pulse with Hammer.
Mostly legs plus some whole body stuff.

Cycling warm up/down 6:00 [1]

Stretching 5:00 [0]

Roll

Tuesday Sep 13, 2016 #

9 AM

Core 10:00 [2]

4 PM

Running warm up/down 19:10 [2] 3.92 km (4:53 / km)
shoes: Saucony Guide 9

To Churchill and around

Stretching 6:00 [1]

Dynamics and drills
5 PM

Running 21:00 [3] 4.98 km (4:13 / km)
shoes: Saucony Guide 9

3x7 mins around 3:50-4:05 pace. 2:30-3mins rest inner seen. Felt pretty good and consistent each loop.

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Saucony Guide 9

6 PM

Stretching 7:00 [0]

Monday Sep 12, 2016 #

Note
(rest day)

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