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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Nov 8:

activity # timemileskm+m
  Orienteering1 3:47:52 17.44(13:04) 28.08(8:07) 502
  Running4 3:12:00 23.96(8:01) 38.56(4:59) 581
  Cycling1 1:40:00 21.27(12.8/h) 34.23(20.5/h) 194
  Strength2 1:05:00
  Total7 9:44:52 62.67 100.86 1277
  [1-5]7 9:09:26

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MoTuWeThFrSaSu

Sunday Nov 8 #

10 AM

Orienteering 3:47:52 intensity: (26 @0) + (15:04 @1) + (20:44 @2) + (2:03:54 @3) + (1:04:44 @4) + (3:00 @5) 28.08 km (8:07 / km) +502m 7:27 / km
ahr:164 max:193 shoes: Brooks Cascadia 14

Full Raid the Hammer with Shannon and Kelly! We had a blast out there! So glad for these ladies for keeping me going when I started bonking hard when I ran out of water and was feeling the heat. Pretty clean run but stood around at 12 just not seeing the flag (we couldn’t get the MapRun to work) and then missed a trail leading to 15 so we had to double back. Then we saw a chunk of raw meat at 26 so that was exciting. Then a silly mistake on 39 in the no trails zone part 2, just totally brain fried here until I drank the very last drops of my water and was good to go again. Kept trucking along until the end but was definitely feeling lightheaded and crampy, but motivated by post run food.
Super fun day out there exploring new parts of the city I’d never run before. Thanks Patrick and Jay for all their organization and making this event so much fun!

Saturday Nov 7 #

5 PM

Running 4:30 intensity: (12 @1) + (2:56 @2) + (1:22 @3) 0.94 km (4:48 / km)
ahr:150 max:164 shoes: Hoka Clifton 7

Shakeout part 1

Running 16:00 intensity: (6:32 @1) + (7:08 @2) + (2:20 @3) 3.29 km (4:52 / km) +3m 4:51 / km
ahr:147 max:158 shoes: Hoka Clifton 7

Shakeout part 2

Friday Nov 6 #

3 PM

Running 1:01:00 intensity: (7:17 @1) + (5:32 @2) + (43:49 @3) + (4:14 @4) + (8 @5) 13.06 km (4:40 / km) +116m 4:28 / km
ahr:160 max:185 shoes: Hoka Clifton 7

20C today but I ran in snow on Monday??

Feeling fresh, adding some short efforts. Almost stole DD’s strava segment, but let him off easy for a little longer.

Thursday Nov 5 #

2 PM

Cycling 1:40:00 intensity: (48:25 @1) + (48:00 @2) + (3:35 @3) 34.23 km (20.5 kph) +194m
ahr:128 max:160 shoes: Specialized Camber MTB

Easy rail trail with Hammer. Legs pretty pooped from yesterday. Shoulder uneasy the whole time and pretty uncomfortable but not any sharp pain. Wrist and finger started bugging me in the last bit. Looks like I’ll stick with running for now!

Strength 35:00 [0]
ahr:95 max:119

Lower body maintenance

Wednesday Nov 4 #

6 PM

Running warm up/down 19:00 intensity: (8:39 @1) + (1:56 @2) + (8:25 @3) 3.34 km (5:42 / km) +86m 5:03 / km
ahr:147 max:189 shoes: Brooks Ghost 12 (2)

Running hills 25:00 intensity: (2:50 @1) + (18 @2) + (9:48 @3) + (12:04 @4) 5.0 km (5:00 / km) +215m 4:07 / km
ahr:166 max:186 shoes: Brooks Ghost 12 (2)

TNT but make it Wednesday.

25mins of continual hills on an epic loop at cardiac hill. So much more enjoyable than loops of Kay Drage.
Shoulder warmed up and felt pretty fine while running. A bit clunky here and there but otherwise fine. Generally today it’s still been pretty limited in range of motion with some very sharp pains. Glad I can run !

Running warm up/down 5:30 intensity: (27 @1) + (1:47 @2) + (3:16 @3) 0.83 km (6:35 / km) +35m 5:27 / km
ahr:154 max:170 shoes: Brooks Ghost 12 (2)

Running warm up/down 26:00 intensity: (9:48 @1) + (6:19 @2) + (9:53 @3) 5.01 km (5:11 / km) +27m 5:03 / km
ahr:148 max:169 shoes: Brooks Ghost 12 (2)

With Isak.

Tuesday Nov 3 #

Note
(rest day)

Shoulder pretty sore today with very limited range of motion. Have kept it in a sling most of the day. At least my kin degree has taught me how to make a full shoulder stability sling.

Monday Nov 2 #

2 PM

Running 35:00 intensity: (15:43 @1) + (3:09 @2) + (14:43 @3) + (1:25 @4) 7.1 km (4:56 / km) +100m 4:36 / km
ahr:149 max:176 shoes: Hoka Clifton 7

Snow!!

Segment chase with success this time. Slippery mud and snow. Slipped out sideways coming home and landed on my left elbow/shoulder. Then I tweaked it pulling off my wet tights and now I can’t move my shoulder very well over my head... you don’t need 2 arms to run, right?
4 PM

Strength 30:00 [2]
ahr:139 max:163

WaddSquad WOD at Papa Gym

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