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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Apr 5, 2019:

activity # timemileskm+m
  Running3 2:57:01 21.62(8:11) 34.8(5:05) 331
  Cross training2 1:45:00
  Strength3 1:45:00
  Orienteering2 1:24:48 7.05(12:02) 11.35(7:28) 31531 /36c86%
  Core1 20:00
  Total7 8:11:49 28.67 46.15 64531 /36c86%
  [1-5]7 8:09:59

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SaSuMoTuWeThFr

Friday Apr 5, 2019 #

1 PM

Strength 50:00 [3]
ahr:113 max:156

6 PM

Running warm up/down 13:00 intensity: (47 @0) + (2:50 @1) + (9:18 @2) + (5 @3) 2.31 km (5:38 / km) +6m 5:33 / km
ahr:140 max:158 shoes: Brooks Ghost 10

Orienteering (Sprint ) 19:48 intensity: (18 @0) + (16 @1) + (3:10 @2) + (10:04 @3) + (6:00 @4) 4.35 km (4:33 / km) +15m 4:29 / km
ahr:150 max:183 spiked:21/22c shoes: Brooks Ghost 10

First training of the weekend! Mock sprint race at Mohawk College. Pushed hard, was flowing well for the most of it. Successfully read my control descriptions throughout which was my goal!
C • descriptions 1

Running warm up/down 12:57 intensity: (3 @0) + (16 @1) + (5:50 @2) + (6:27 @3) + (21 @4) 2.29 km (5:39 / km) +14m 5:29 / km
ahr:157 max:176 shoes: Brooks Ghost 10

Knee a little achy but lower leg feeling good. So weird because it was so sore last night...

Thursday Apr 4, 2019 #

Cross training 1:00:00 [2]
ahr:143 max:158

Strength 5:00 [3]

Strength testing today. I did 5 full chin ups!
C • Good job! 2

Wednesday Apr 3, 2019 #

12 PM

Running warm up/down 33:00 intensity: (15 @0) + (12 @1) + (13:24 @2) + (17:32 @3) + (1:37 @4) 6.2 km (5:19 / km) +75m 5:01 / km
ahr:162 max:170 shoes: Brooks Ghost 10

Running hills 13:00 intensity: (14 @1) + (4 @2) + (11 @3) + (12:18 @4) + (13 @5) 2.24 km (5:49 / km) +80m 4:56 / km
ahr:174 max:180 shoes: Brooks Ghost 10

8x hills. Felt like I was in a wind tunnel for the last 3!!

Running warm up/down 28:00 intensity: (9 @1) + (3:01 @2) + (24:06 @3) + (44 @4) 5.83 km (4:48 / km) +17m 4:44 / km
ahr:161 max:179 shoes: Brooks Ghost 10

Knee and lower leg a little sore by the end.

Tuesday Apr 2, 2019 #

Cross training 45:00 [3]
ahr:135 max:158

Easy ARC trainer

Strength 50:00 [2]
ahr:112 max:134

My wrists hurt

Monday Apr 1, 2019 #

4 PM

Running warm up/down 20:00 intensity: (23 @0) + (30 @1) + (6:02 @2) + (10:37 @3) + (2:28 @4) 4.2 km (4:46 / km) +25m 4:38 / km
ahr:156 max:175 shoes: Brooks Ghost 10

Running tempo 28:04 intensity: (1:04 @1) + (59 @2) + (9:00 @3) + (17:01 @4) 5.92 km (4:44 / km) +70m 4:28 / km
ahr:165 max:176 shoes: Brooks Ghost 10

15min tempo on rail trail.
3min rest
10min tempo on spring creek trail where it was hecka muddy so slower going. But damn, the start of that trail from the trail centre is pretty dang sweet.

Felt like I was working pretty hard on this and not moving that fast. Knee felt fine during the whole workout, but quad v tight.

Running warm up/down 29:00 intensity: (4 @0) + (25 @1) + (6:07 @2) + (19:51 @3) + (2:33 @4) 5.81 km (4:59 / km) +43m 4:49 / km
ahr:161 max:171 shoes: Brooks Ghost 10

Quad tight so I stopped to stretch it and then knee was a little funky feeling after that. Not painful but maybe a little unstable. Getting acupuncture on Wednesday.

Sunday Mar 31, 2019 #

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, 2019 #

Note
(rest day)

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

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