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Training Log Archive: AdventureGirl!

In the 7 days ending Jun 6:

activity # timemileskm+m
  Hiking1 4:50:00 15.44(18:47) 24.84(11:40) 827
  Cycling3 4:35:00 35.79(7.8/h) 57.59(12.6/h) 911
  Orienteering4 2:50:00 12.31(13:49) 19.81(8:35) 46541 /49c83%
  Running2 1:25:00 7.93(10:43) 12.76(6:40) 90
  Strength2 1:10:00
  Total11 14:50:00 71.46 115.01 229341 /49c83%

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MoTuWeThFrSaSu

Sunday Jun 6 #

11 AM

Running 55:00 intensity: (50:00 @1) + (4:00 @2) + (1:00 @3) 7.75 km (7:06 / km) +49m 6:53 / km
ahr:124 max:165 shoes: Brooks Caldera 4

Ski squad sand dune adventure
12 PM

Strength 5:00 [1]

50/50/50 challenge - push-ups, sit-ups and squat jumps at the end of the run

Saturday Jun 5 #

10 AM

Hiking 2:35:00 intensity: (2:01:10 @1) + (20:04 @2) + (13:46 @3) 12.18 km (12:44 / km) +782m 9:38 / km
ahr:107 max:152 shoes: Brooks Caldera 4

Up red ridge
Total moving time up ~3hours

Hiking 2:15:00 [1] 12.67 km (10:39 / km) +45m 10:28 / km
ahr:96 max:122 shoes: Brooks Caldera 4

Back down
About 2:45 hours

Friday Jun 4 #

6 PM

Orienteering 42:00 intensity: (14:41 @1) + (11:13 @2) + (13:04 @3) + (2:44 @4) + (18 @5) 4.03 km (10:26 / km) +50m 9:49 / km
ahr:145 max:193 spiked:9/13c shoes: NVii Forest 1 (2)

Today was supposed to be a relaxing day with a light bike before red squad but ended up having to change some next week’s Jr program plan.

Leif’s score-O peg race extravaganza was on deck for tonight’s red squad training. Score O, but at each CP there are a few clothes pegs with different points. Some don’t have many but higher points, and others have lots with less points. Managed to snag 16 points worth but could have gotten another 9 if I had planned better.
Really cool terrain over on this map. Lots of rock and cliffs that I can’t wait to explore some more!

Today’s controls: 13
June total: 49

Thursday Jun 3 #

10 AM

Cycling (MTB) 4:00:00 intensity: (2:52:24 @1) + (45:58 @2) + (21:38 @3) 47.5 km (11.9 kph) +818m
ahr:132 max:163

Another long bike ride adventure. Similar route to last time but taking some different routes out and back. Chadburn blue north is hilly AF. Some of the other climbs on the way back to grey mountain rd totally killed me. Also first wipeout of the year. Took a corner hard coming down towards Canyon City but the sand had other plans for me. Slid right out. No harm done except some bruises.
Finished the day with a stop at the Fireweed market for some homage ice cream from scratch. Perfect.
5 PM

Cycling 20:00 intensity: (15:05 @1) + (3:35 @2) + (1:20 @3) 5.03 km (15.1 kph) +81m
ahr:130 max:156

Apparently I’m not done climbing yet today. Bike to Yukon U for coaching. Walked to set out ribbons.
7 PM

Cycling 15:00 intensity: (12:40 @1) + (2:00 @2) + (20 @3) 5.06 km (20.2 kph) +12m
ahr:113 max:133

Back home into the wind. That’s enough biking for today.

Wednesday Jun 2 #

3 PM

Strength 1:05:00 [1]
ahr:92 max:124

6 PM

Orienteering 50:00 intensity: (9:52 @1) + (8:56 @2) + (9:26 @3) + (20:29 @4) + (1:17 @5) 6.64 km (7:32 / km) +193m 6:35 / km
ahr:149 max:187 spiked:10/13c shoes: NVii Forest 1 (2)

Warmup + cool down included.

B-meet at Long Lake SE. Feeling tired even before I started. Should have gone around down past the parking lot to #1 for some easier running, but totally nailed my (very slow) climb up the slope right to the control. For 2 I had a solid plan to follow the long depression and attack from right right hand side. But I ended up on the left of the depression and it was super super steep, green, and very mossy. Lost lots of time just trying to get 200m into the control. A little to the left on 4, then went to the wrong depression at #5 (which also had an old ribbon). This is where Forest caught me so I decided to try and push a bit more.
We ended up taking some micro routechoices for the rest of the course, running pretty clean and planning ahead.

Today’s controls 13
June total: 36

Tuesday Jun 1 #

1 PM

Orienteering 55:00 intensity: (6:47 @1) + (5:13 @2) + (35:07 @3) + (7:53 @4) 6.13 km (8:59 / km) +191m 7:46 / km
ahr:160 max:177 spiked:22/23c shoes: NVii Forest 1 (2)

Control bounty fundraiser day 1!
Set myself a little course from Charburn again since I had to pick up flags.
Slept badly last night so the goal today was easy peasy, no mistakes. That was certainly the case, except where I came off the wrong re-entrant. Quick fix though.
Also really tried to be 100% dialled in on my compass and to look up more, that also went very well. Terrain is totally clicking now!
Daily control count: 23
June total: 23

Running 30:00 intensity: (1:34 @1) + (6:13 @2) + (22:13 @3) 5.01 km (5:59 / km) +41m 5:45 / km
ahr:158 max:173 shoes: Hoka Clifton 7

Monday May 31 #

4 PM

Orienteering 23:00 intensity: (20:00 @1) + (2:25 @2) + (35 @3) 3.03 km (7:36 / km) +31m 7:14 / km
ahr:128 max:151 shoes: Brooks Caldera 4

Flag setting
Crummy day so tried to get as much work done today as I could.

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