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

Training Log Archive: AdventureGirl!

In the 7 days ending Nov 10, 2018:

activity # timemileskm+m
  Running5 3:34:04 25.56(8:22) 41.14(5:12) 102
  Water running1 55:00
  Cross training1 50:00
  Core2 40:00
  Total9 5:59:04 25.56 41.14 102
  [1-5]9 5:46:18

«»
1:20
0:00
» now
SuMoTuWeThFrSa

Saturday Nov 10, 2018 #

12 PM

Running warm up/down 30:00 intensity: (38 @0) + (2:07 @1) + (8:00 @2) + (18:44 @3) + (31 @4) 3.56 km (8:26 / km) +9m 8:20 / km
ahr:150 max:169 shoes: Saucony Guide ISO

1 PM

Running race 30:40 [5] 8.0 km (3:50 / km)

U-SPORTS XC Champs 2018 at Fort Henry, Kingston.

Oh. My. God. It was so windy. Not only was it 80km/h winds, but we were also at the top of a hill beside a large body of water. No amount of Vaseline could keep one warm enough out there...

When is saw the ‘big hill’ for this course I was kind of surprised at the fact that people called it a ‘big hill’. It really wasn’t. The course also had some nice gradual downhills except those were into the headwind so they weren’t very fast at all lol.

Started out strong and was worried that i’d gone out too fast. Except I still felt too calm, so I pushed up to the next pack to draft off them. Then I felt too settled again so up I went. Basically this race was just me catching up to the next person to draft off them. (Yeah, I bet THEY didn’t like it but I sure did.)
I passed our top girl at about 3.5k to go, and I was feeling STRONG. I felt so controlled this race it was amazing... May have been because I couldn’t feel my cold legs...
With 1500m to go I put on the burners and hammered up the last hill to the finish and even managed a little kick at the end. Nothing more rewarding than coming up the finish line and seeing the clock reading that you’re going to run what was your goal time for 8k for the whole season :)

A PB, a first place of mac girls finish, beating an old high school teammates and a bronze medal for our boys (they kicked their 5year streak of 4th place!!) means that I’m a pretty happy gal right now.

And, the planned rest week is a cherry on top :)
C • Wow 14

Friday Nov 9, 2018 #

Note
(rest day)

Resting the leg before tomorrow.
C • Good luck! 1

Thursday Nov 8, 2018 #

Note

Left glut/sitbone is really feeling funky right now, as well as my lower leg.

Must. Think. Positive. Thoughts.
C • Positive Thoughts 2
C • Mac Kin 2
7 AM

Running warm up/down 16:00 intensity: (1:09 @1) + (8:11 @2) + (6:18 @3) + (22 @4) 3.28 km (4:53 / km) +4m 4:51 / km
ahr:151 max:169 shoes: Saucony Guide ISO

Running 14:40 intensity: (7 @0) + (55 @1) + (43 @2) + (10:36 @3) + (2:19 @4) 3.09 km (4:44 / km) +8m 4:41 / km
ahr:159 max:179 shoes: Saucony Guide ISO

8min tempo doing loops at princess point to get mentally ready for a loopy race on Saturday.
Rest 3min
5x20s strides

Running warm up/down 16:00 intensity: (15 @0) + (47 @1) + (3:56 @2) + (10:40 @3) + (22 @4) 3.23 km (4:57 / km) +13m 4:51 / km
ahr:160 max:170 shoes: Saucony Guide ISO

Longer than planned bc I got locked out.

Leg not happy but some food treatment helped yesterday. it’s the same as it was in the summer and I know I could perform well at that time.

NATS HERE WE COME. #LOFO

Wednesday Nov 7, 2018 #

Cross training 50:00 [2]
ahr:134 max:158

4 PM

Core 15:00 [1]

Tuesday Nov 6, 2018 #

3 PM

Running warm up/down 21:00 intensity: (2:58 @0) + (2:00 @1) + (10:47 @2) + (5:08 @3) + (7 @4) 3.33 km (6:18 / km) +17m 6:09 / km
ahr:143 max:168 shoes: Saucony Guide ISO

Running 9:50 intensity: (17 @0) + (14 @1) + (19 @2) + (7:59 @3) + (1:01 @4) 2.35 km (4:11 / km) +2m 4:10 / km
ahr:156 max:165 shoes: Saucony Guide ISO

3min, 2min, 1min with 1min rest.
Was supposed to be 3 sets but lower leg feeling like it did in the summer (ie, not good). Called it on the safe ish side.

Running warm up/down 10:30 intensity: (21 @1) + (1:13 @2) + (7:09 @3) + (1:47 @4) 2.22 km (4:43 / km) +17m 4:33 / km
ahr:163 max:171 shoes: Saucony Guide ISO

Took the hills hard on the way home.

Glad to see HR is back to normal.

Monday Nov 5, 2018 #

11 AM

Water running 55:00 [2]

Couldn't make it through that last 5mins cuz I downed too much tea this morning #smallbladderprobs.

Followed my a calf massage and ice bath.
C • Pool 6
5 PM

Core 25:00 [1]
ahr:95 max:116

Sunday Nov 4, 2018 #

9 AM

Running warm up/down 23:30 intensity: (8:31 @0) + (13:37 @1) + (1:22 @3) 3.89 km (6:03 / km) +24m 5:52 / km
ahr:118 max:137 shoes: Saucony Guide ISO

Warm up to Bayfront

Running intervals 33:24 intensity: (23:54 @1) + (8:00 @2) + (1:30 @3) 6.66 km (5:01 / km) +5m 5:00 / km
ahr:129 max:144 shoes: Saucony Guide ISO

4x mile with 2mins rest. (3mins before the 4th one.)

I was breathing really hard today, harder than normal. But my HR never got over 144bpm which is weird for me as I’m usually up in the mid 170s. I did an actual palpation after the last mile and still that was only around 130bpm. I mean, my body definitely feels fatigued but usually that means a higher HR when doing only a little work. I’ll ask the trainer about it tm.
Anyways, my leg was okay until the last mile where it was a little sore but pretty good. Then in the cooldown it was aching a lot more consistently than it has been this season. I never really felt like I recovered from it hurting on Thursday either, which hasn’t happened this season.

One more week.

(But don’t worry I’m still excited AF for USports!!)

Running warm up/down 8:30 intensity: (7:56 @1) + (34 @2) 1.52 km (5:35 / km) +4m 5:30 / km
ahr:134 max:141 shoes: Saucony Guide ISO

« Earlier | Later »