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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jan 19:

activity # timemileskm+m
  Orienteering1 2:59:25 8.53(21:02) 13.73(13:04) 376
  Running3 2:51:00 20.61(8:18) 33.17(5:09) 323
  XC Skiing1 1:55:00 9.24(12:27) 14.87(7:44) 235
  Strength2 1:20:00
  Cross training1 45:00
  Cycling2 42:00
  Core2 25:00
  Total8 10:57:25 38.39 61.78 933
  [1-5]8 10:46:57

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MoTuWeThFrSaSu

Sunday Jan 19 #

10 AM

XC Skiing (Classic ) 1:55:00 intensity: (45:00 @1) + (46:05 @2) + (21:48 @3) + (2:07 @4) 14.87 km (7:44 / km) +235m 7:10 / km
ahr:135 max:184

Caption Text

Saturday Jan 18 #

11 AM

Orienteering 2:59:25 intensity: (10:04 @0) + (22:10 @1) + (33:27 @2) + (1:32:44 @3) + (14:07 @4) + (6:53 @5) 13.73 km (13:04 / km) +376m 11:30 / km
ahr:154 max:181 shoes: Saucony Peregrine GTX

SSR with Hammer! Big snow, bigger W!

Tough work out there and my brain was totally useless at the whole map reading stuff, but Hammer was spot on. The first part of the course was hard work with the climb, ice, snow down the neck, and the dense brush. I got totally soaked from all of the falling snow from the low branches and was pretty frozen for the middle 1/3 of the race. The rest was more enjoyable and we pushed hard to the end making it just in time.
Fun stuff!

Friday Jan 17 #

Cycling (Spinning ) 30:00 [3]

SSR shakeout

Core 15:00 [1]

Thursday Jan 16 #

Cross training 45:00 [2]
ahr:142 max:164

Sweat fest

Strength 45:00 [3]
ahr:90 max:112

Wednesday Jan 15 #

9 AM

Cycling 12:00 [5]

VO2 max testing in lab! Measured cycling efficiency before, and then did the incremental test for VO2 max. Nice to do it by 1minute intervals.
New number of 70.2! Much higher than the one in October because of the shorter intervals before increasing workload, or because I did not fast for this one?
Looking forward to opportunities in lab to measure lactate threshold and (finally) get to do a treadmill VO2 max test!
1 PM

Running warm up/down 20:00 intensity: (17 @0) + (1:56 @1) + (17:43 @2) + (4 @3) 4.03 km (4:58 / km) +29m 4:48 / km
ahr:145 max:154 shoes: Brooks Ghost 12

Running hills 20:00 intensity: (4:30 @2) + (5:35 @3) + (9:55 @4) 3.37 km (5:56 / km) +171m 4:44 / km
ahr:150 max:174 shoes: Brooks Ghost 12

SSR prep with Hammer!
4x 3 ~30s hills + 1 for good measure. 90s rest.

Running warm up/down 22:00 intensity: (2:10 @1) + (13:31 @2) + (6:19 @3) 4.0 km (5:30 / km) +16m 5:24 / km
ahr:148 max:159 shoes: Brooks Ghost 12

Tuesday Jan 14 #

4 PM

Running 40:00 intensity: (5:10 @1) + (16:38 @2) + (18:12 @3) 8.33 km (4:48 / km) +40m 4:41 / km
ahr:149 max:167 shoes: Brooks Ghost 12

Strength 35:00 intensity: (34:33 @1) + (15 @2) + (12 @3)
ahr:96 max:156

Monday Jan 13 #

11 AM

Running warm up/down 26:00 intensity: (2:46 @1) + (1:14 @2) + (22:00 @3) 4.44 km (5:51 / km) +33m 5:39 / km
ahr:154 max:169 shoes: Brooks Ghost 12

Running intervals 26:00 intensity: (45 @2) + (10:15 @3) + (15:00 @4) 6.0 km (4:20 / km) +4m 4:19 / km
ahr:165 max:184 shoes: Brooks Ghost 12

HR monitor a little messed up today I think.

4x 5mins with 2 min rest. Loops around the grass and trails. Top field was a slop fest so I stuck to the bottom after the first interval.
Felt good!

Running warm up/down 17:00 intensity: (7 @0) + (46 @1) + (5:00 @2) + (11:07 @3) 3.01 km (5:39 / km) +31m 5:23 / km
ahr:154 max:163 shoes: Brooks Ghost 12

Core 10:00 [1]

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