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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jan 27, 2019:

activity # timemileskm+m
  XC Skiing4 4:05:00 21.91 35.26 287
  Strength2 1:30:00
  Road running 1 1:05:00 7.84(8:17) 12.62(5:09) 43
  Cross training1 45:00
  Water running1 30:00
  Running - Snowshoe1 30:00 2.49(12:04) 4.0(7:30) 19
  Map Study1 20:00
  Running1 10:00 1.09(9:12) 1.75(5:43)
  Total8 8:55:00 33.33 53.64 348
  [1-5]8 8:34:39

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MoTuWeThFrSaSu

Sunday Jan 27, 2019 #

10 AM

XC Skiing (Skate) 1:20:00 intensity: (5:30 @1) + (44:01 @2) + (20:29 @3) + (10:00 @4) 13.16 km (6:05 / km) +75m 5:55 / km
ahr:111 max:164

Slow, tiring but stunning ski with Hammer and Anton :)

IMG_4762
C • Wow! 2

Running - Snowshoe 30:00 intensity: (3:29 @1) + (9:11 @2) + (15:11 @3) + (2:09 @4) 4.0 km (7:30 / km) +19m 7:20 / km
ahr:154 max:172 shoes: Saucony Peregrine GTX

4 laps of GS

Saturday Jan 26, 2019 #

3 PM

XC Skiing (Skate) 1:40:00 intensity: (9:00 @1) + (1:00 @2) + (1:30:00 @3) 20.01 km (5:00 / km) +77m 4:54 / km
ahr:120 max:161

Sticky ski at GN with Hammer and Anton sandwiched between 2 saunas :)

Friday Jan 25, 2019 #

Event: Orienteering Ottawa Ski-O Training Weekend
 

Cross training 45:00 [2]
ahr:138 max:150

Knee OK. Rolled out with one of those Roller R8 contraptions. magical.

Map Study 20:00 [0]

Thursday Jan 24, 2019 #

Strength 45:00 [3]

Saw the doc today - patellar tendinitis at the base of my patella. Got some anti-inflammatories so hope those help.
C • Knee 5

Wednesday Jan 23, 2019 #

12 PM

Water running 30:00 [1]

This hurt my knee. Not good.
C • knee pain? getting old 10
5 PM

Running 10:00 [3] 1.75 km (5:43 / km)
ahr:140 max:157 shoes: Saucony Peregrine GTX

Literally just 10cm of slush outside.

XC Skiing hills (Ski striding ) 20:00 [2] 2.1 km (9:31 / km) +135m 7:12 / km
shoes: Saucony Peregrine GTX

More ski striding up hills. Slowly figuring this out. Knee was okay on the uphills since I was using more of my gluts but downhill was iffy and then I felt it on the last down.

Tuesday Jan 22, 2019 #

1 PM

Strength 45:00 [3]
ahr:119 max:157

Knee feeling weird

XC Skiing (Classic ) 45:00 intensity: (3:03 @1) + (40:17 @2) + (1:40 @3)
ahr:116 max:167

Rented some classic boots, borrow some skis and found some poles (too short) to try some classic skiing with Soren!

Lower leg wasn’t that happy doing this but knee was ok. Knee is sore now though so might take it easier on the running the rest of the week since planning some O this weekend.

Monday Jan 21, 2019 #

1 PM

Road running warm up/down 25:00 intensity: (18 @0) + (4:00 @1) + (4:09 @2) + (11:19 @3) + (5:04 @4) + (10 @5) 4.31 km (5:48 / km) +17m 5:42 / km
ahr:157 max:183 shoes: Brooks Ghost 10

slippy saunter over to Bertram in all the slushy mess that Mac has created because they think that salt is the answer to snow. smh.

Road running intervals 27:00 intensity: (3 @0) + (5 @1) + (47 @2) + (6:04 @3) + (18:07 @4) + (1:54 @5) 5.98 km (4:31 / km) +7m 4:29 / km
ahr:170 max:191 shoes: Brooks Ghost 10

5min on, rest 2, 3min on, rest 1, 1min on
recover 3mins
repeat back up to 5mins.

Found it hard to get the legs to turnover fast enough today after the weekend and with all the layers that I was wearing. But it was sunny and beautiful outside!

Knee a little weird at the start, but not sure if that was due to the taping I did or the knee itself. It was better on the 2nd set but it's sore now. Lower leg was stiff but not painful. It was really good that I didn't feel my lower leg at all during SSR, and my knee only in the last 25mins!

Road running warm up/down 13:00 intensity: (5 @1) + (1:12 @2) + (10:14 @3) + (1:29 @4) 2.33 km (5:34 / km) +20m 5:21 / km
ahr:174 max:180 shoes: Brooks Ghost 10

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