Attackpoint - performance and training tools for orienteering athletes

Training Log: AdventureGirl!

In the last 7 days:

activity	#	time	miles		km		+m
Cycling	5	3:41:00	39.99		64.36		226
Strength	3	1:52:00
Orienteering	3	1:31:00	7.87	(11:34)	12.66	(7:11)	66
Running	3	52:40	6.18	(8:31)	9.95	(5:18)	39
Cross training	1	37:00
Map Study	1	20:00
Total	12	8:53:40	54.04		86.97		331
[1-5]	12	8:23:40

1:59

0:00

Friday Apr 19 #

3 PM

Cross training 37:00 [1]
ahr:117 max:129

Strength 40:00 [1]
ahr:109 max:131

Pre gym activation and a pull session.

Map Study 20:00 [0]

Map study on the elliptical

Thursday Apr 18 #

6 PM

Cycling 20:00 6.56 km (19.7 kph) +61m
ahr:131 max:162

To training

Orienteering (Sprint ) 1:03:00 8.41 km (7:29 / km) +46m 7:17 / km
ahr:134 max:167 shoes: Puma Magnify Nitro 2

Runner choice sprint training! Super fun course with some tricky decisions for forkings. Only got tripped up a few times, have to work on my controls description reading more. Not pushing 100% because of my hip but nice to get the legs turning over a little more. My hip had a bit of sensation during the training but it never really changed so I think that’s pretty good.

Cycling 22:00 [1] 7.09 km (19.3 kph) +32m
ahr:118 max:133

Wednesday Apr 17 #

12 PM

Running 8:00 1.6 km (4:59 / km) +5m 4:55 / km
ahr:147 max:158 shoes: NB Fuelcell Rebel

Strength 47:00
ahr:130 max:160

Running 8:40 1.67 km (5:12 / km)
ahr:143 max:157 shoes: NB Fuelcell Rebel

5 PM

Orienteering 13:00 [1] 2.06 km (6:20 / km) +20m 6:02 / km
ahr:127 max:148 shoes: La Sportiva Kaptiva

Testing out new shoes for O, I think these will do very well! Roomy toe box but narrow in the midfoot and heel, and great lugs. Thanks Baloney for the shoe info!!

Tuesday Apr 16 #

Cycling 20:00 [1]

Staples mission
Busy day getting the final things ready for the start of the Ottawa Jr and Adult programs! Over 130 participants in the East and West end total.

4 PM

Strength 25:00 [3]

Hip maintenance sesh

5 PM

Orienteering 15:00 [1] 2.2 km (6:49 / km)
ahr:112 max:136 shoes: Hoka Speedgoat 5 (2)

Flag set up and coaching!
+ some sprinting during a very intense come flipping game. These kids are fast!

8 PM

Running 8:00 [1] 1.51 km (5:17 / km) +11m 5:06 / km
ahr:123 max:141 shoes: Hoka Speedgoat 5 (2)

Had to chase the sunset

Monday Apr 15 #

9 AM

Cycling 40:00 [1] 12.0 km (18.0 kph)

From and then back to the car mechanic

7 PM

Running 28:00 5.16 km (5:25 / km) +24m 5:18 / km
ahr:146 max:161 shoes: Puma Magnify Nitro 2

Felt like I forgot how to run in the last few days. Form felt all over the place. Hip not bad but not good, but it’s been recovering better and better the last little while. Sunset was very pretty!

Sunday Apr 14 #

7 AM

Cycling 59:00 19.21 km (19.5 kph) +64m
ahr:141 max:157

New and much nicer route to first aid training. Was interesting to link up a bunch of places I’ve been to in Ottawa the last few months to learn how they’re all connected in my mental map

4 PM

Cycling 1:00:00 19.5 km (19.5 kph) +69m
ahr:124 max:163

« Earlier

Next Up

2w, 1d: Challenge the Shield Adventure Run Y
11w, 6d: World Orienteering Championships 2024 Y!!
14w, 6d: Canadian Orienteering Festival (including North American Championships) Y!!
All Upcoming

Training Targets

Oct 25 – May 1 (190d) Skiing 2023/24
XC Skiing	1000km
actual:	930.2km	93%
projected:	993km	99%

Jan 2 – Dec 31 (365d) Yearly training hours 1-5
Adventure Racing + Climbing + Core + Cross training + Cycling + Hiking + Orienteering + Other + Paddling + Rowing Erg + Running + Running - Snowshoe + Skating + Strength + Swimming + Water running + XC Skiing + Yoga [1-5]	425:00:00
actual:	135:31:53	31%
projected:	453:50:37	106%