Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending May 10, 2018:

activity # timemileskm+m
  Cycling2 4:47:00 49.71 80.0 1489
  Orienteering3 2:26:16 10.8(13:32) 17.38(8:25) 509
  Running3 1:14:26 7.25(10:16) 11.67(6:23) 16
  Strength2 1:10:00
  Cross training1 35:00
  Map Study2 30:00
  Road running 1 30:00 3.5(8:35) 5.63(5:20)
  Other2 25:00
  Core1 20:00
  Stretching1 5:00
  Total13 12:02:42 71.26 114.68 2014
  [1-5]11 11:23:06

«»
3:57
0:00
» now
FrSaSuMoTuWeTh

Thursday May 10, 2018 #

Note

When you have a blister and it’s started to harden over, is it best to use 2nd skin or keep it dry? It’s just so tight that it’s more uncomfortable than it was when it was fresh...
C • Just run through it 11
11 AM

Orienteering 58:00 intensity: (11 @0) + (41 @1) + (7:01 @2) + (49:13 @3) + (54 @4) 5.89 km (9:51 / km) +143m 8:47 / km
ahr:164 max:182 shoes: Saucony Peregrine 6 ICE+

Contours only. This went went pretty poorly as I could not concentrate whatsoever. A few good controls around 6-9 but a lot to improve.

Blister is feeling better but lower leg pretty ouchy today. Hopefully I can get some more regular treatment for it now that the trainer is back.

Wednesday May 9, 2018 #

Map Study 10:00 [0]

EOC sprint final maps
4 PM

Cross training 35:00 [2]
ahr:128 max:155

Little niggle in the leg at the end. Might have been my not so supportive shoes because I forgot my good ones.
5 PM

Other warm up/down (Agility ) 15:00 [1]

Agility and balance warm up

Strength 40:00 [3]
ahr:110 max:150

Core and hips at the end.
I did 3 whole chin ups!

Tuesday May 8, 2018 #

6 AM

Running warm up/down 20:00 intensity: (2:37 @0) + (2:35 @1) + (14:17 @2) + (31 @3) 2.82 km (7:05 / km) +2m 7:04 / km
ahr:141 max:162 shoes: Saucony Guide 10

Run and dynamic stretching

Running 20:26 intensity: (8 @0) + (3:11 @1) + (5:21 @2) + (11:43 @3) + (3 @4) 3.7 km (5:31 / km)
ahr:150 max:183 shoes: Saucony Guide 10

I really don’t know about this HR. I definitely felt like I was working more like Z4. Overall happy to get this workout done and still feel okay physically!

2x 800m at 3k pace with 3 min jog rest
Rest 5
4x 200m with 1min jog rest.

Had to wear my old shoes because they were the only shoes that didn’t rub my blister without the ‘2nd skin’ bandaid on.

Running 10:00 intensity: (28 @2) + (9:32 @3) 1.72 km (5:49 / km) +11m 5:38 / km
ahr:164 max:174 shoes: Saucony Guide 10

4 PM

Map Study 20:00 [0]

EOC Sprint Quali maps.
Looked so cool!

Monday May 7, 2018 #

Road running 30:00 intensity: (6:47 @1) + (8:58 @2) + (14:15 @3) 5.63 km (5:20 / km)
ahr:152 max:173 shoes: Saucony Guide ISO

Testing a course I designed for an upcoming fundraiser. It was too short so I improvised. Will have to redesign it.

More information about the race soon!

Other warm up/down (Agility ) 10:00 [2]

With the rugby girls who made the xc team look even more uncoordinated than we are lol.

Strength 30:00 [3]
ahr:123 max:145

Short lift with 5 mins of core at the end.

It’s decided. No more stretching will be logged unless it’s a legit yoga sequence.

Sunday May 6, 2018 #

9 AM

Cycling (Cross ) 3:57:00 intensity: (1:02 @0) + (2:26:08 @1) + (1:22:12 @2) + (7:38 @3) 80.0 km (20.3 kph) +1489m
ahr:135 max:171 shoes: Kona Jake CX Bike

Epic ride in Letchworth State Park with Hammer! Planned on some more O after but mega blister is pretty nasty. Low back and traps are super tight but SO worth it!
Awesome weekend!

Also HR track isn’t set up well for cycling, I promise I was working harder than Z1 lol.

Saturday May 5, 2018 #

Event: ROC - Western New York Championship
 
10 AM

Running warm up/down 17:00 intensity: (10 @0) + (3:09 @1) + (10:27 @2) + (3:14 @3) 2.28 km (7:28 / km) +2m 7:26 / km
ahr:152 max:172 shoes: Inov8 Oroc 280 (3)

Warm up and dynamic stretching.

Orienteering 51:16 intensity: (30 @1) + (5 @2) + (17:33 @3) + (33:07 @4) + (1 @5) 6.92 km (7:25 / km) +202m 6:28 / km
ahr:179 max:190

First half of the course was a blast running downhill which meant I got my ass kicked climbing back up. Honestly pooped.
No mistakes, just a few small hooks and hesitations. Off my compass to 11.
Loved being able to look up and see so far at this time of the year.
Total of 4-5 blisters too because I wore my new orocs so that’s just great. (Not)
1 PM

Orienteering 37:00 intensity: (28 @0) + (2:26 @1) + (6:10 @2) + (27:53 @3) + (3 @4) 4.58 km (8:05 / km) +164m 6:51 / km
ahr:163 max:185 shoes: Inov8 Oroc 280 (3)

Training on the last loop of the blue course. Went well, focused on looking up and matching things in the terrain and keeping it at a steady pace. Super tired by the last 2 controls and made a little bobble. Feet are super unhappy but Hammer and I are planning an epic bike ride tomorrow with maybe some more O.

Green - Splits

Friday May 4, 2018 #

12 PM

Running 7:00 [1] 1.15 km (6:05 / km)
ahr:147 max:162 shoes: Saucony Guide ISO

ARK session for cancelled because of a wind warning so quickly picked up the flags
4 PM

Cycling (Spinning ) 50:00 [3]
ahr:133 max:159

Easy’ spin to shakeout my legs before the race tomorrow. Felt hard, I think my iron is low again ...
5 PM

Core 20:00 [2]
ahr:84 max:114

Stretching 5:00 [0]

I’m debating stopping logging stretching. It’s annoying.
C • debate 2

« Earlier | Later »