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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Nov 15, 2020:

activity # timemileskm+m
  Running6 4:17:00 30.19(8:31) 48.58(5:17) 898
  Cycling2 2:21:00 26.41(11.2/h) 42.51(18.1/h) 447
  Strength2 1:23:00
  Orienteering3 1:15:40 8.27(9:09) 13.31(5:41) 97
  Yoga2 40:00
  Core2 10:00
  Total13 10:06:40 64.87 104.4 1442
  [1-5]13 9:26:40

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MoTuWeThFrSaSu

Sunday Nov 15, 2020 #

11 AM

Core (Activation ) 5:00 [1]

12 PM

Running 1:33:00 intensity: (8:41 @1) + (19:48 @2) + (1:03:26 @3) + (1:01 @4) + (4 @5) 18.04 km (5:09 / km) +285m 4:47 / km
ahr:156 max:184 shoes: Hoka Clifton 7

Nice long run on a blustery day. Had the quiet trails almost all to myself.
Heavy legs to start but felt better by then end.

Saturday Nov 14, 2020 #

1 PM

Running warm up/down 4:00 intensity: (3:38 @1) + (21 @2) + (1 @3) 0.73 km (5:29 / km)
ahr:142 max:147 shoes: NVii Terra TT

Much quality warm up.

Orienteering 32:13 intensity: (6:25 @1) + (6:02 @2) + (8:58 @3) + (10:45 @4) + (3 @5) 6.09 km (5:17 / km) +59m 5:03 / km
ahr:160 max:186 shoes: NVii Terra TT

OCUP Kick Off!
Decided this morning that I wasn’t going to take my handicap points or skip anything, just do it all!
Fast start, and then I led Isak astray going to E by not even checking my compass or paying attention to trails. Wooops. From then on a clean race but legs definitely feeling it by the end.
Fun new place I’d never been!

Running warm up/down 11:00 intensity: (1:16 @1) + (2:28 @2) + (7:16 @3) 1.88 km (5:52 / km) +27m 5:28 / km
ahr:156 max:169 shoes: Hoka Clifton 7

5 PM

Orienteering 23:27 intensity: (2:34 @1) + (3:43 @2) + (6:39 @3) + (10:31 @4) 4.72 km (4:58 / km) +38m 4:47 / km
ahr:144 max:172 shoes: NVii Terra TT

Starry Night-O
Super fun course! Felt like a kind of relay-like training with a bit of over speed and less map detail reading in the night. Really enjoyed the CPs in the open fields area.
Dumb routechoice to 42, but then was able to get back up in the front pack of Isak and Chad, but got out sprinted by both to the finish. Really enjoyed this!
Thanks all for organizing such a fun event with great precautions.

Running warm up/down 10:00 intensity: (43 @1) + (49 @2) + (8:28 @3) 1.82 km (5:30 / km) +11m 5:21 / km
ahr:156 max:164 shoes: Hoka Clifton 7

Friday Nov 13, 2020 #

4 PM

Running 31:00 intensity: (9:02 @1) + (9:53 @2) + (12:05 @3) 6.01 km (5:09 / km) +35m 5:01 / km
ahr:151 max:169 shoes: Hoka Clifton 7

Joggy jog

Yoga 20:00 [0]
ahr:68 max:90

Thursday Nov 12, 2020 #

2 PM

Cycling (MTB) 1:33:00 intensity: (1:00:17 @1) + (22:50 @2) + (9:53 @3) 26.01 km (16.8 kph) +295m
ahr:134 max:167 shoes: Specialized Camber MTB

Finally back on the trails!!!
5 PM

Strength 33:00 intensity: (15:00 @1) + (9:00 @2) + (9:00 @3)
ahr:77 max:121

6 PM

Orienteering 20:00 [1] 2.5 km (8:00 / km)
shoes: Brooks Cascadia 14

ARX line-O

Wednesday Nov 11, 2020 #

Core (Activation ) 5:00 [1]

5 PM

Running 55:00 intensity: (12:50 @1) + (10:51 @2) + (25:52 @3) + (5:27 @4) 10.65 km (5:10 / km) +259m 4:36 / km
ahr:154 max:183 shoes: Brooks Ghost 12 (2)

WU, 25 mins continual hill loops, CD
Legs feeling much better than yesterday! Crazy that it was 27C yesterday afternoon and 6 now

Tuesday Nov 10, 2020 #

12 PM

Running 53:00 intensity: (5:31 @1) + (7:38 @2) + (26:57 @3) + (11:31 @4) + (1:23 @5) 9.46 km (5:36 / km) +281m 4:53 / km
ahr:160 max:193 shoes: Hoka Clifton 7

New orthotics day = happy feet!
Toasty toasty day, feeling like 27C! Tarps off in November!!
Enjoyed some chill trails in the summer weather although legs were heavy from Sunday, but feeling good otherwise.

Looks like I lost GPS part way, I ran a loop of raspberry burp loop on the way back too.
7 PM

Strength 50:00 intensity: (38:00 @1) + (10:00 @2) + (2:00 @3)
ahr:94 max:131

Monday Nov 9, 2020 #

4 PM

Cycling (CX) 48:00 intensity: (33:04 @1) + (14:16 @2) + (40 @3) 16.49 km (20.6 kph) +152m
ahr:115 max:150 shoes: Kona Jake CX Bike

Recovery ride with Hammer.

Yoga 20:00 [0]
ahr:61 max:115

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