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

Training Log Archive: AdventureGirl!

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running3 2:41:13 19.3(8:21) 31.06(5:11) 176
  Strength2 1:35:00
  Orienteering2 1:21:43 5.67(14:24) 9.13(8:57) 34610 /14c71%
  Cross training1 50:00
  Core1 20:00
  Total8 6:47:56 24.97 40.19 52210 /14c71%
  [1-5]8 6:46:48

«»
1:25
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 31 #

Orienteering 1:05:00 [3] *** 7.0 km (9:17 / km) +300m 7:39 / km
ahr:157 max:182 spiked:10/14c shoes: Saucony Peregrine GTX

setting flags with Sudden. Met KingIsak and Hammer halfway and did their checkpoints as more of a course. I’ll upload GPS after the training camp next weekend so there are no cheaters :P

First few CPs were a little rusty. Not fully focused and not visualizing well enough. Got into it eventually after that and was able to pick things out in the terrain well for the second half. It was such slow going since the ground was frozen, with a layer of mud, and then a layer of SNOW. Slip sliding all over the place. Even though I’m so done with snow, I’ll admit it was gorgeous out there.

Core 20:00 [1]

Saturday Mar 30 #

Note
(rest day)

Knee feeling unhappy today. Cannot get my quad to loosen up.

Friday Mar 29 #

8 AM

Cross training 50:00 [2]

Look at me going to the gym before 9am

Thursday Mar 28 #

11 AM

Strength 45:00 [3]
ahr:123 max:154

Went hard today. Getting the weight up on the elevated glute bridges and a new PB of 4.5 full chin ups woot woot !
6 PM

Running 13:00 [1] 1.87 km (6:57 / km) +16m 6:40 / km
ahr:127 max:154 shoes: Saucony Peregrine 6 ICE+ (2)

Shadowing some of the ARXers
7 PM

Orienteering (Control pick up ) 16:43 intensity: (43 @0) + (8:09 @1) + (7:42 @2) + (9 @3) 2.13 km (7:51 / km) +46m 7:06 / km
ahr:138 max:162 shoes: Saucony Peregrine 6 ICE+ (2)

Wednesday Mar 27 #

5 PM

Running warm up/down 20:00 intensity: (8 @1) + (3:37 @2) + (16:15 @3) 3.92 km (5:06 / km) +35m 4:53 / km
ahr:156 max:166 shoes: Brooks Ghost 10

With some xc ski team friends!

Running 32:00 intensity: (42 @1) + (5:48 @2) + (14:40 @3) + (10:50 @4) 6.94 km (4:37 / km) +63m 4:24 / km
ahr:154 max:174 shoes: Brooks Ghost 10

10min tempo on Monarch trail. 5 min rest. 6x2min on, 1min off.
Last 2 reps were downhill on rail trail so a little faster.

Running warm up/down 25:00 intensity: (1:46 @2) + (23:14 @3) 4.78 km (5:14 / km) +16m 5:09 / km
ahr:159 max:168 shoes: Brooks Ghost 10

Knee feeling a little off. Not painful but kind of feeling ... unstable? Not sure how to word it. Glutes and the whole lateral part of my right leg is toight

Tuesday Mar 26 #

Strength 50:00 [2]
ahr:105 max:135

Monday Mar 25 #

4 PM

Running warm up/down 26:00 intensity: (25 @0) + (6:55 @1) + (9:49 @2) + (8:22 @3) + (29 @4) 4.19 km (6:12 / km) +12m 6:07 / km
ahr:149 max:162 shoes: Brooks Ghost 10

Running intervals 26:13 intensity: (19 @1) + (7 @2) + (10:35 @3) + (14:29 @4) + (43 @5) 5.83 km (4:30 / km) +7m 4:28 / km
ahr:167 max:184 shoes: Brooks Ghost 10

2min, 3min, 4min, 4, 3, 2. Rest was half the time of the interval.
Felt very sleepy and legs were tired but managed to keep pushing. More or less. Definitely not at my running fitness from November.

Running warm up/down 19:00 intensity: (30 @1) + (6:20 @2) + (10:09 @3) + (2:01 @4) 3.53 km (5:23 / km) +26m 5:11 / km
ahr:164 max:174 shoes: Brooks Ghost 10

Out of gas

« Earlier | Later »