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

Training Log Archive: AdventureGirl!

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running4 3:35:23 25.44(8:28) 40.95(5:16) 505
  Cycling2 2:15:00 10.77 17.33 75
  Strength2 1:35:00
  Cross training1 55:00
  Orienteering1 30:00 2.04(14:41) 3.29(9:08) 1758 /9c88%
  Core1 25:00
  Total8 9:15:23 38.26 61.57 7558 /9c88%
  [1-5]8 9:14:20

«»
1:40
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 21 #

5 PM

Cycling (MTB) 1:15:00 intensity: (27:44 @1) + (42:28 @2) + (4:48 @3) 17.33 km (4:20 / km) +75m 4:14 / km
ahr:128 max:158

Sloppy CIL trails with Hammer

Saturday Apr 20 #

4 PM

Running warm up/down 22:00 intensity: (17 @0) + (3:42 @1) + (11:42 @2) + (5:26 @3) + (53 @4) 3.84 km (5:44 / km) +41m 5:27 / km
ahr:147 max:170 shoes: Brooks Ghost 10

Up in Nobel for a little study vacation. 1/3 exams done.

Running intervals 19:17 intensity: (19 @1) + (42 @2) + (3:48 @3) + (14:28 @4) 3.92 km (4:55 / km) +31m 4:44 / km
ahr:167 max:178 shoes: Brooks Ghost 10

Accidentally stopped my workout halfway through so it’s in 2 parts whoops.

4x mile at an tempo-y pace with 2:30rest. First one was mostly downhill, second one was uber mucky on the trail. Third mostly uphill and fourth down and up. It started raining real good on the last one, and with the slick mud I felt like it was the middle quali at JWOC 2015 again. Good times.
Great workout today though, felt so good!

Running intervals 16:06 intensity: (23 @2) + (2:12 @3) + (13:30 @4) + (1 @5) 3.41 km (4:43 / km) +32m 4:31 / km
ahr:169 max:182 shoes: Brooks Ghost 10

Running warm up/down 15:00 intensity: (11:00 @2) + (3:10 @3) + (50 @4) 2.67 km (5:37 / km) +17m 5:27 / km
ahr:159 max:171 shoes: Brooks Ghost 10

Mud, slush, ice and snow!

Friday Apr 19 #

Cycling (Spinning ) 1:00:00 [1]
ahr:107 max:150

Had to take a couple breaks to roll my right quad. This thing just does NOT wanna chill out. Made spinning uncomfortable but not painful.

Core 25:00 [2]
ahr:83 max:101

Thursday Apr 18 #

9 AM

Strength 50:00 [3]

Trying some asymmetric right limb loading stuff
6 PM

Running 15:00 [1] 2.08 km (7:13 / km)
ahr:133 max:161 shoes: Saucony Peregrine 6 ICE+ (2)

Some laps of the loop of pain with the ARXers plus warmup and cooldown.

Wednesday Apr 17 #

12 PM

Running warm up/down 37:40 intensity: (22 @0) + (1:11 @1) + (14:48 @2) + (19:27 @3) + (1:52 @4) 7.23 km (5:13 / km) +92m 4:54 / km
ahr:160 max:171 shoes: Brooks Ghost 10

To Atraban via a muddy Monarch

Running hills 13:00 intensity: (17 @1) + (5 @2) + (1:04 @3) + (11:34 @4) 2.51 km (5:10 / km) +125m 4:09 / km
ahr:167 max:186 shoes: Brooks Ghost 10

5x artaban. Oof.

Running warm up/down 37:20 intensity: (29 @1) + (16:23 @2) + (16:56 @3) + (3:32 @4) 7.2 km (5:11 / km) +65m 4:58 / km
ahr:167 max:180 shoes: Brooks Ghost 10

Had to go a little faster at the end because I was running late. Knee was sore after the downhills

Tuesday Apr 16 #

Cross training 55:00 [2]

Quizlet and cross train szn

Strength 45:00 [2]

Monday Apr 15 #

5 PM

Running warm up/down 20:00 intensity: (24 @0) + (6:50 @1) + (11:33 @2) + (1:13 @3) 4.11 km (4:52 / km) +70m 4:29 / km
ahr:142 max:154 shoes: Inov8 X-Talon 200

Orienteering 30:00 intensity: (15:48 @2) + (10:16 @3) + (3:56 @4) 3.29 km (9:08 / km) +175m 7:12 / km
ahr:153 max:181 spiked:8/9c shoes: Inov8 X-Talon 200

Old contours only training in the DV. Hills were very slick from yesterday’s rain but the valley is looking hecka fine right now, dang.

Was not very focused today so I have to make sure that I am for West Point. Totally misread one control and ended up having to go down and up a massive hill when I could have just gone around if i’d read the control circle properly, whoops. Compass pretty good today but also bigger features than last weekend which is always helpful.

Running warm up/down 20:00 intensity: (6:02 @2) + (13:38 @3) + (20 @4) 3.98 km (5:01 / km) +32m 4:50 / km
ahr:163 max:176 shoes: Inov8 X-Talon 200

« Earlier | Later »