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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running4 2:44:30 17.71 28.51 200
  XC Skiing1 1:45:00 9.32(11:16) 15.0(7:00) 70
  Strength2 1:30:00 0.7 1.13
  Orienteering2 1:27:50 7.24(12:08) 11.65(7:33) 55
  Cross training1 45:00
  Core2 35:00
  Total10 8:47:20 34.97 56.28 326
  [1-5]10 8:45:39

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MoTuWeThFrSaSu

Sunday Jan 26 #

9 AM

XC Skiing (Classic ) 1:45:00 intensity: (1 @0) + (30:04 @1) + (44:14 @2) + (27:12 @3) + (3:02 @4) + (27 @5) 15.0 km (7:00 / km) +70m 6:50 / km
ahr:139 max:182

3 PM

Orienteering (Snowshoe ) 53:00 intensity: (7:42 @1) + (16:00 @2) + (28:30 @3) + (48 @4) 5.0 km (10:36 / km) +35m 10:14 / km
ahr:150 max:174 shoes: Saucony Peregrine GTX

Deep, wet, snowy snowshoe O with Hammer and Anton on CIL north. Pretty good work on compass and visualizing the control circles with a whiteout map! Great training.

Saturday Jan 25 #

Core 30:00 [1]

Felt poopy all day. Must be the old age.

Friday Jan 24 #

Running (Treadmill ) 20:00 intensity: (5:00 @2) + (5:00 @4) + (10:00 @5)
ahr:152 max:189 shoes: Adidas Adizero Adios 3 Blue

Birthday VO2Max test on the treadmill. Anton and I helped troubleshoot the procedure with my TA and get things running fairly smoothly. I really gotta practice treadmill running because I kind of stumbled close to the end and couldn’t catch back up to the high speed and steep-ish incline and had to end the test before my max. Still felt like I had a lot left in me but closing your eyes to just run is tricky on a treadmill I guess. Still higher than on the bike at 71.7 but definitely not my max.
Time to work!

Thursday Jan 23 #

10 AM

Strength 45:00 intensity: (42:00 @1) + (45 @2) + (2:15 @3) 1.13 km (40:00 / km)
ahr:97 max:136

6 PM

Running warm up/down 12:00 intensity: (10:16 @1) + (1:01 @2) + (43 @3) 2.56 km (4:41 / km)
ahr:127 max:138 shoes: Brooks Ghost 12

Orienteering 34:50 intensity: (16:42 @1) + (5:56 @2) + (12:12 @3) 6.64 km (5:15 / km) +20m 5:10 / km
ahr:142 max:170 shoes: Brooks Ghost 12

Chill X-league at Bayfront Park. Didn’t see the coyote so that was a bonus.
Left hip and low back kind of sore and twingey.

Running 3:00 intensity: (1:30 @1) + (1:30 @3) 0.48 km (6:13 / km)
ahr:142 max:160 shoes: Brooks Ghost 12

Strides.

Got new carbon shanks for my orthotics that I can’t wait use! Drew also says that from looking at my running analysis videos, things are looking a LOT more solid with my probation and foot control. Really happy about how things have gone.

Wednesday Jan 22 #

1 PM

Running 1:05:00 intensity: (3:30 @1) + (15:36 @2) + (32:20 @3) + (6:36 @4) + (6:58 @5) 12.41 km (5:14 / km) +143m 4:57 / km
ahr:159 max:187 shoes: Brooks Ghost 12

Snowy run + some hills on Monarch trail

Tuesday Jan 21 #

4 PM

Cross training 45:00 intensity: (1:23 @0) + (3:48 @1) + (31:03 @2) + (8:46 @3)
ahr:146 max:168

Strength 45:00 intensity: (39:50 @1) + (5:10 @3)
ahr:80 max:109

Core and strength

Monday Jan 20 #

12 PM

Core 5:00 [1]

1 PM

Running warm up/down 23:00 intensity: (5:55 @1) + (13:57 @2) + (2:58 @3) + (10 @4) 4.32 km (5:20 / km) +19m 5:13 / km
ahr:141 max:174 shoes: Brooks Ghost 11

Forgot my new shoes in my locker at Mac and didn’t have time to grab them. Icy roads.

Running tempo 16:00 intensity: (1 @1) + (10:13 @3) + (5:46 @4) 4.07 km (3:56 / km)
ahr:157 max:178 shoes: Brooks Ghost 11

4K tempo
Felt fairly good despite an 11 hour sleep last night and still feeling tired

Running 25:30 intensity: (17 @0) + (3 @1) + (10:10 @2) + (15:00 @3) 4.65 km (5:29 / km) +39m 5:16 / km
ahr:166 max:174 shoes: Brooks Ghost 11

Hip flexors are not happy campers

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