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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Feb 2:

activity # timemileskm+m
  XC Skiing3 3:46:00 22.66(9:58) 36.46(6:12) 151
  Running4 3:45:18 27.19(8:17) 43.76(5:09) 399
  Strength2 1:30:00
  Orienteering1 35:00 2.2(15:54) 3.54(9:53) 32
  Cross training1 10:00
  Total10 9:46:18 52.05 83.76 581
  [1-5]10 9:46:10

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MoTuWeThFrSaSu

Sunday Feb 2 #

3 PM

XC Skiing (Classic ) 56:00 intensity: (10:58 @1) + (37:00 @2) + (8:02 @3) 9.64 km (5:48 / km) +58m 5:38 / km
ahr:109 max:141

getting the hang of this, kinda

Orienteering (Snowshoe ) 35:00 intensity: (10:17 @1) + (22:30 @2) + (2:13 @3) 3.54 km (9:53 / km) +32m 9:27 / km
ahr:121 max:157 shoes: Saucony Peregrine GTX

Totally pooped today.
I THOUGHT that I had the nav dialled in, especially on the second part of the course, but twice I got off my bearing by a LOT in the exact same spot. Magnetic anomaly??? Either that or I’m just rusty.
Compass needs some work, but I was really visualizing well for the second half. Still learning this terrain and mapping style with the LIDAR. Maybe some map study with it will help sort out the contours when there are a bunch of them all mushed together.

Saturday Feb 1 #

5 PM

XC Skiing (Classic ) 1:40:00 intensity: (46:00 @1) + (48:10 @2) + (5:50 @3) 15.3 km (6:32 / km) +63m 6:24 / km
ahr:127 max:159

Friday Jan 31 #

9 AM

Running warm up/down 25:00 intensity: (4:20 @1) + (4:10 @2) + (16:30 @3) 4.31 km (5:48 / km) +18m 5:41 / km
ahr:150 max:168 shoes: Brooks Ghost 12

Running hills 22:00 intensity: (38 @2) + (17:24 @3) + (3:46 @4) + (12 @5) 3.59 km (6:08 / km) +174m 4:56 / km
ahr:166 max:179 shoes: Brooks Ghost 12

3x 5 hills with 1 more up and past the top.

Running warm up/down 20:00 intensity: (6 @1) + (10:24 @2) + (9:30 @3) 3.8 km (5:16 / km) +18m 5:08 / km
ahr:159 max:166 shoes: Brooks Ghost 12

Thursday Jan 30 #

9 AM

Cross training warm up/down 10:00 intensity: (7:13 @1) + (2:10 @2) + (37 @3)
ahr:126 max:142

10 AM

Strength 45:00 [2]
ahr:116 max:143

11 AM

Running 35:00 intensity: (8 @0) + (2:15 @1) + (4:13 @2) + (27:31 @3) + (51 @4) + (2 @5) 6.7 km (5:13 / km) +40m 5:04 / km
ahr:158 max:175 shoes: Brooks Ghost 12

Run + strides.

Now I remember why I don’t usually run after lift ....

Wednesday Jan 29 #

1 PM

Running warm up/down 25:00 intensity: (6:00 @1) + (4:32 @2) + (14:28 @3) 4.48 km (5:35 / km) +27m 5:25 / km
ahr:161 max:180 shoes: Brooks Ghost 12

Running intervals 28:00 intensity: (6 @2) + (10:09 @3) + (15:43 @4) + (2:02 @5) 6.44 km (4:21 / km) +65m 4:08 / km
ahr:170 max:185 shoes: Brooks Ghost 12

10min, 8min, 6min, each sigh 2mins rest.
Rail trail was nice to until sanctuary park where it for icy. Did some running in the park but It was also a mess so back and forth on the nice trail it was. Glad to find some sunshine today!!

Meant to take my new inserts for my orthotics but I forgot.

Body felt okay today. Some tightness in my glutes but nothing major.

Running 22:18 intensity: (14 @1) + (1:06 @2) + (20:58 @3) 4.64 km (4:48 / km) +15m 4:44 / km
ahr:159 max:167

Tuesday Jan 28 #

3 PM

Running 48:00 intensity: (9:50 @1) + (17:30 @2) + (19:40 @3) + (1:00 @4) 9.79 km (4:54 / km) +41m 4:48 / km
ahr:147 max:170 shoes: Brooks Ghost 12

Rail trail with Kendra + 4 strides
Felt good today despite grumpy hip flexors from classic skiing beforehand.
5 PM

Strength 45:00 [1]
ahr:102 max:166

Banging playlist today

Monday Jan 27 #

9 AM

XC Skiing (Classic ) 1:10:00 intensity: (35:10 @1) + (32:00 @2) + (2:50 @3) 11.52 km (6:04 / km) +29m 6:00 / km
ahr:126 max:153

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