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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Sep 14, 2017:

activity # timemileskm+m
  Running5 3:25:15 21.81(9:25) 35.1(5:51) 333
  Cycling1 2:00:00 26.35(13.2/h) 42.4(21.2/h) 224
  Stretching4 45:00
  Orienteering1 23:00 1.86(12:22) 2.99(7:41) 72
  Total9 6:33:15 50.02 80.5 629
  [1-5]6 6:07:12

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FrSaSuMoTuWeTh

Thursday Sep 14, 2017 #

4 PM

Running 20:00 intensity: (14 @1) + (6:28 @2) + (13:18 @3) 3.64 km (5:30 / km) +13m 5:24 / km
ahr:158 max:174 shoes: Brooks Launch 3

Stretching 20:00 [1]

Drills, dynamics, strides and rolling.

Race day tomorrow !

C • Race Day 4

Wednesday Sep 13, 2017 #

11 AM

Running 40:00 intensity: (25 @1) + (8:20 @2) + (31:15 @3) 6.54 km (6:07 / km) +53m 5:53 / km
ahr:161 max:175 shoes: Brooks Launch 3

Easy.
12 PM

Stretching 5:00 [0]

Tuesday Sep 12, 2017 #

Stretching 10:00 [0]

5 PM

Running warm up/down 19:00 intensity: (17 @1) + (7:12 @2) + (11:31 @3) 2.91 km (6:31 / km) +17m 6:20 / km
ahr:157 max:190 shoes: Saucony Guide 10

Running intervals 33:05 intensity: (3:08 @2) + (11:49 @3) + (18:04 @4) + (4 @5) 6.45 km (5:08 / km) +1m 5:07 / km
ahr:172 max:190 shoes: Saucony Guide 10

7mins on at 4-4:10 mpk
Rest 3
7mins on at 4-4:10 mpk
Rest 3
7x1min at 3:45-3:55 mpk ... 5th one was slow.

Felt pretty good today but my tummy was not a happy camper. Lower leg had no problems which is great!

Running warm up/down 11:00 intensity: (16 @2) + (7:46 @3) + (2:58 @4) 1.83 km (6:01 / km) +24m 5:39 / km
ahr:172 max:185 shoes: Saucony Guide 10

Monday Sep 11, 2017 #

6 PM

Running warm up/down 11:00 intensity: (1:32 @1) + (8:39 @2) + (49 @3) 1.64 km (6:42 / km) +70m 5:32 / km
ahr:137 max:169 shoes: Inov8 Oroc 280 (2)

Orienteering 23:00 intensity: (2:07 @2) + (20:53 @3) 2.99 km (7:41 / km) +72m 6:51 / km
ahr:166 max:178 shoes: Inov8 Oroc 280 (2)

Fun little course at ACC with Hammer. Some forest and some park/buildings. Felt confident but my legs were pooped today.

Will be taking it a little easier with the meet coming up this Friday, and then orienteering on the weekend.
C • Shuffle off to 2

Sunday Sep 10, 2017 #

10 AM

Cycling (Cross ) 2:00:00 intensity: (1:03 @0) + (49:12 @1) + (1:04:38 @2) + (5:07 @3) 42.4 km (21.2 kph) +224m
ahr:128 max:172 shoes: Kona Jake CX Bike

Rail trail with Hammer. Beauty day!!

Saturday Sep 9, 2017 #

Stretching 10:00 [0]

9 AM

Running long 1:11:10 intensity: (19 @1) + (53 @2) + (59:34 @3) + (10:12 @4) + (12 @5) 12.09 km (5:53 / km) +155m 5:32 / km
ahr:173 max:192 shoes: Saucony Guide 10

Ran rail trail to monarch trail to artaban. Up the hill hard and then back. Got driven home the last few K back to Mac.
Legs were not very motivated today to get up those hills. But my lower legs had no issues !

First meet next Friday!

Friday Sep 8, 2017 #

Note
(rest day)

Was going to bike today but it's been raining off and on and the weekend is looking much nicer, so I'll switch my days around :)

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