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

Training Log Archive: AdventureGirl!

In the 7 days ending Mar 3:

activity # timemileskm+m
  XC Skiing3 4:30:05 27.7(9:45) 44.57(6:04) 285
  Orienteering2 1:33:16 8.36(11:09) 13.46(6:56)9 /10c90%
  Strength2 1:10:00
  Water running1 1:00:00
  Road running 1 41:00 5.48(7:29) 8.82(4:39) 27
  Running1 28:00 2.56(10:57) 4.11(6:48) 102
  Total9 9:22:21 44.1 70.97 4159 /10c90%
  [1-5]9 9:21:45

«»
1:30
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 3 #

11 AM

XC Skiing (Skate) 1:30:00 intensity: (1:07 @1) + (1:15:00 @2) + (13:53 @3) 17.84 km (5:03 / km) +76m 4:56 / km
ahr:130 max:158

Saturday Mar 2 #

3 PM

XC Skiing 1:30:00 intensity: (1:20:00 @2) + (10:00 @3) 16.04 km (5:37 / km) +52m 5:31 / km
ahr:116 max:156

Fun ski at GN with Hammer. Pretty soft trails but it was sunny and sparkly! Jackrabbit, long lynx, fox, beaver, lynx, bunny x2.

Friday Mar 1 #

12 PM

Strength 30:00 [2]
ahr:93 max:125

Easy lift
5 PM

Orienteering 1:00:00 [3] *** 7.0 km (8:34 / km)
ahr:153 max:173 spiked:9/10c shoes: Saucony Peregrine GTX

Setting flags for the OCUP at Rocky Ridge with Hammer!

Thursday Feb 28 #

5 PM

Note

Decided against going to lift tonight - after skiing with poles that were too long yesterday + a few wipeouts in the deep snow, my upper traps, neck and rhomboids were killing me all day. Even the rehab lab where we worked on neck and shoulder trigger point release didn't help... ouch.
6 PM

Running warm up/down 21:00 intensity: (29 @0) + (1:49 @1) + (6:41 @2) + (7:50 @3) + (4:11 @4) 3.11 km (6:45 / km) +96m 5:51 / km
ahr:160 max:181 shoes: Saucony Peregrine GTX

From Chedoke up the Dundurn stairs to the start of x-league. The Dundurn stairs are steep.

Orienteering 33:16 intensity: (10 @1) + (6 @2) + (49 @3) + (29:19 @4) + (2:52 @5) 6.46 km (5:09 / km)
ahr:174 max:187 shoes: Saucony Peregrine GTX

This didn’t feel like so much Z5 but okay lol.

X-League!! Some fun urban and park stuff using dogbone legs. Some sneaky ice patches but managed to stay upright. Worked on planning ahead and knowing exit direction. Fun stuff!

Running warm up/down 7:00 intensity: (7 @0) + (7 @1) + (10 @2) + (6:36 @3) 1.0 km (6:58 / km) +6m 6:46 / km
ahr:158 max:167 shoes: Saucony Peregrine GTX

Wednesday Feb 27 #

3 PM

XC Skiing (“Classic”) 1:30:05 intensity: (1:30:00 @1) + (5 @2) 10.69 km (8:26 / km) +157m 7:51 / km
ahr:103 max:147

SNOW! YAY!

Slow back-country like meander with Soren, Milla and Mateas from the streets, up through Chedoke to the rail trail. We were able to ski down the street for the way out, but the plows came on our return :(
Hip flexors and lats are not going to be happy tomorrow.

Tuesday Feb 26 #

6 AM

Road running warm up/down 10:00 intensity: (5:47 @1) + (3:45 @2) + (28 @3) 1.98 km (5:03 / km) +5m 4:59 / km
ahr:137 max:143 shoes: Brooks Ghost 10

Everything. Is. Ice.

Road running warm up/down 23:00 intensity: (12:59 @2) + (10:01 @3) 5.31 km (4:20 / km) +20m 4:15 / km
ahr:150 max:161 shoes: Brooks Ghost 10

2x10min tempos with 3min rest to stop at home and grab warmer mittens. I want to go back to Spain.

Road running 8:00 intensity: (38 @1) + (2:44 @2) + (4:38 @3) 1.53 km (5:13 / km) +2m 5:11 / km
ahr:151 max:161 shoes: Brooks Ghost 10

Road running sucks.
5 PM

Strength 40:00 [1]
ahr:93 max:131

Monday Feb 25 #

Water running 1:00:00 [1]

With Hammer! sleepy AF.

« Earlier | Later »