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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jun 7, 2019:

activity # timemileskm+m
  Orienteering4 3:03:00 13.87(13:12) 22.32(8:12) 25435 /45c77%
  Running4 2:16:00 14.2(9:35) 22.85(5:57) 119
  Cycling2 1:56:17 13.98(7.2/h) 22.5(11.6/h) 90
  Water running1 43:00
  Core3 41:00
  Total11 8:39:17 42.05 67.67 46335 /45c77%
  [1-5]11 8:38:04

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SaSuMoTuWeThFr

Friday Jun 7, 2019 #

12 PM

Orienteering 45:00 intensity: (4:12 @1) + (14:00 @2) + (21:06 @3) + (5:25 @4) + (17 @5) 5.09 km (8:50 / km) +54m 8:24 / km
ahr:153 max:184 spiked:9/10c shoes: Inov8 X-Talon 200

Model map. Very lovely out there. Took 1-2 and then 6-7 at an easy jog and then slowed down for 10-13 to not overdo it before tomorrow. More soon.

Thursday Jun 6, 2019 #

1 PM

Orienteering 30:00 intensity: (32 @0) + (6:10 @1) + (9:24 @2) + (13:04 @3) + (50 @4) 3.55 km (8:27 / km) +35m 8:03 / km
ahr:153 max:172 spiked:5/7c shoes: Inov8 X-Talon 200

Flag pick up from a race last week. Taking it super easy. 2 hooks on 2 controls but good other than that.
5 PM

Core (Activation ) 5:00 [1]

6 PM

Running warm up/down 17:00 intensity: (36 @0) + (4:20 @1) + (8:25 @2) + (3:37 @3) + (2 @4) 2.78 km (6:07 / km) +35m 5:45 / km
ahr:143 max:171 shoes: Inov8 X-Talon 200

Orienteering intervals 1:08:00 intensity: (5 @0) + (2:24 @1) + (4:26 @2) + (11:12 @3) + (35:57 @4) + (13:56 @5) **** 8.5 km (8:00 / km) +92m 7:35 / km
ahr:170 max:187 spiked:12/17c shoes: Inov8 X-Talon 200

4 hard intervals with the boyz. First one went really well. Little hook on # 7 on the second interval. On the third I took a good wipeout going to 4 and got a little shook. I somehow nailed 4 though but then totally botched 5. Had to bail to a trail and then come from the other side. Then the last one I was just totally exhausted and sloppy. Longest run in over a month + blueberries galore and marshes will do that to ya.

Other than the sore ankle from almost rolling it 4 times, I’m feeling good. No major complaints from my hip, yay! Might have to try other insoles in my shoes though because they’re messing up the skin on my big toe and under that at the ball of the foot ... v ouchie.

Wednesday Jun 5, 2019 #

7 PM

Orienteering 40:00 intensity: (49 @1) + (3:38 @2) + (13:26 @3) + (19:26 @4) + (2:41 @5) 5.17 km (7:44 / km) +73m 7:13 / km
ahr:165 max:184 spiked:9/11c shoes: Inov8 X-Talon 200

Easy go in Solvalla with Anton. Feeling good!

Tuesday Jun 4, 2019 #

Note
(rest day)

Travel day!

Monday Jun 3, 2019 #

10 AM

Core 16:00 [1]

11 AM

Running warm up/down 15:00 intensity: (37 @1) + (1:53 @2) + (12:30 @3) 2.88 km (5:12 / km) +12m 5:06 / km
ahr:156 max:165 shoes: Brooks Ghost 10

Running intervals 17:00 intensity: (5:23 @3) + (11:00 @4) + (37 @5) 3.86 km (4:24 / km)
ahr:169 max:189 shoes: Brooks Ghost 10

1,2,3,3,2,1 with 1min rest
Feeling pretty pooched by the end but hip was totally OK with this so yay!

Running warm up/down 10:00 intensity: (7:02 @2) + (1:31 @3) + (1:27 @4) 1.82 km (5:29 / km) +22m 5:11 / km
ahr:169 max:174 shoes: Brooks Ghost 10

Hip sore by 7 mins. Not sure if because of the intervals or because I was thinking about it. Got treatment afterwards and it’s feeling OK now.
12 PM

Water running 43:00 [1]

With Hammer!

Sunday Jun 2, 2019 #

3 PM

Cycling (MTB) 30:00 intensity: (8:44 @1) + (16:44 @2) + (4:32 @3) 5.81 km (11.6 kph) +33m
ahr:143 max:161

Running (Terrain ) 40:00 intensity: (6:30 @1) + (12:37 @2) + (18:09 @3) + (2:38 @4) + (6 @5) 5.85 km (6:50 / km) +15m 6:45 / km
ahr:151 max:181 shoes: NB Vazee Summit

More terrain running with Hammer! Love this.

Cycling (MTB) 30:00 intensity: (12:15 @1) + (11:32 @2) + (6:13 @3) 5.96 km (11.9 kph) +14m
ahr:139 max:160

Hip felt fine today. Mostly tight in the glutes afterwards but nothing bad.

Saturday Jun 1, 2019 #

2 PM

Core 20:00 [1]

3 PM

Cycling (MTB) 30:00 intensity: (15:22 @1) + (13:33 @2) + (1:05 @3) 5.64 km (11.3 kph) +33m
ahr:133 max:163

GN

Running (Terrain ) 37:00 intensity: (1:09 @1) + (15:24 @2) + (20:03 @3) + (24 @4) 5.65 km (6:33 / km) +35m 6:21 / km
ahr:153 max:170 shoes: NB Vazee Summit

Terrain run with Hammer! So fun! Hip was okay since I wasn’t concentrating on it all the time.

Cycling (MTB) 26:17 intensity: (4:40 @1) + (19:18 @2) + (2:19 @3) 5.09 km (11.6 kph) +11m
ahr:145 max:165

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