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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jan 20, 2019:

activity # timemileskm+m
  Orienteering1 2:50:00 9.85(17:15) 15.85(10:43) 60016c
  Running2 1:48:00 13.34(8:06) 21.46(5:02) 177
  Strength2 1:27:00
  XC Skiing2 1:13:00 6.63(11:01) 10.67(6:51) 236
  Water running1 35:00
  Cross training1 20:00
  Map Study1 15:00
  Total7 8:28:00 29.82 47.99 101316c
  [1-5]7 8:11:44

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MoTuWeThFrSaSu

Sunday Jan 20, 2019 #

11 AM

XC Skiing (Skate) 55:00 intensity: (1:00 @1) + (40:00 @2) + (14:00 @3) 8.6 km (6:24 / km) +143m 5:54 / km
ahr:112 max:142

Slow, chilly (-18C and -31C windchill, 50km/h winds) ski at Highlands with the Tarnopolsky’s, brought to you by Vaseline. Eyelash freezing, snot drooling absolutely stunning ski! Some hill technique practice too.

Saturday Jan 19, 2019 #

10 AM

Orienteering 2:50:00 intensity: (39 @0) + (15:54 @1) + (35:32 @2) + (33:25 @3) + (1:13:17 @4) + (11:13 @5) 15.85 km (10:43 / km) +600m 9:01 / km
ahr:160 max:183 16c shoes: Saucony Peregrine GTX

SRR (without snowshoes, but some decent powder snow) with Hermes, brought to you by many many sound effects! Had a hoot out there, so much fun!
C • and you won ! 4

Friday Jan 18, 2019 #

Note
(rest day)

Thursday Jan 17, 2019 #

Cross training 20:00 [2]
ahr:119 max:136

Strength 42:00 [3]
ahr:95 max:121

Map Study 15:00 [0]

Wednesday Jan 16, 2019 #

11 AM

Water running 35:00 [2]

First 20mins without a belt, last 15 with. Trying too loosen up the legs since the knee isn't 100% happy rn.
4 PM

Running warm up/down 13:00 intensity: (15 @1) + (4:44 @2) + (7:42 @3) + (19 @4) 2.57 km (5:04 / km) +26m 4:49 / km
ahr:153 max:170 shoes: Saucony Peregrine GTX

XC Skiing (Ski striding ) 18:00 intensity: (6:00 @1) + (9:15 @2) + (2:45 @3) 2.06 km (8:43 / km) +93m 7:07 / km
ahr:118 max:159 shoes: Saucony Peregrine GTX

Learnt some ski striding technique and then did some hill repeats with Milla and Soren! I’m v bad at this.

Running warm up/down 13:00 intensity: (1:02 @1) + (10:13 @2) + (1:45 @3) 2.61 km (4:59 / km) +27m 4:44 / km
ahr:147 max:162 shoes: Saucony Peregrine GTX

Tuesday Jan 15, 2019 #

Strength 45:00 [3]
ahr:109 max:135

Planned on x-training this morning but i’ve been feeling v fatigued after running workouts it was too hard to get out of bed.

Monday Jan 14, 2019 #

4 PM

Running warm up/down 25:00 intensity: (8:10 @1) + (13:50 @2) + (3:00 @3) 4.54 km (5:31 / km) +27m 5:21 / km
ahr:141 max:164 shoes: Saucony Peregrine GTX

Running 37:00 intensity: (37 @0) + (1:01 @1) + (7:38 @2) + (15:45 @3) + (11:04 @4) + (55 @5) 7.79 km (4:45 / km) +65m 4:34 / km
ahr:153 max:180 shoes: Saucony Peregrine GTX

10min tempo
Rest/jog 5 mins
12min tempo
Rest/jog 3mins
4x 1min on 1 min off

All on the packed down snow on the rail trail. Hamstrings got real tight with the little tiny bit of slipping and my R quad was tight but knee held up for the most part. I felt like I was dying on the 1st tempo but once I got to the most exiting trails on the way back the time flew by.

Running warm up/down 20:00 intensity: (39 @1) + (5:06 @2) + (13:07 @3) + (1:08 @4) 3.96 km (5:03 / km) +32m 4:52 / km
ahr:157 max:169 shoes: Saucony Peregrine GTX

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