Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 30 days ending Sep 30, 2020:

activity # timemileskm+m
  Cycling9 19:10:00 201.08(10.5/h) 323.61(16.9/h) 2724
  Running17 13:25:25 92.34(8:43) 148.61(5:25) 1044
  Strength7 4:25:00
  Paddling 3 3:45:00
  Yoga8 3:00:00
  Core3 35:00
  XC Skiing1 20:00
  Orienteering1 15:00 1.24(12:04) 2.0(7:30)
  Total41 44:55:25 294.66 474.22 3768
  [1-5]39 42:15:25

«»
4:30
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Sep 30, 2020 #

12 PM

Core (Activation) 15:00 [1]

1 PM

Running warm up/down 30:00 intensity: (2:35 @1) + (3:46 @2) + (23:39 @3) 5.27 km (5:42 / km) +23m 5:34 / km
ahr:161 max:176 shoes: Brooks Ghost 12 (2)

Running 29:25 intensity: (12 @1) + (33 @2) + (7:04 @3) + (18:59 @4) + (2:37 @5) 5.97 km (4:55 / km) +35m 4:47 / km
ahr:175 max:188 shoes: Brooks Ghost 12 (2)

2x 8min tempo with 3 min rest
5min rest
3x bumblebee hills

Not sure what happened on the second tempo, especially since the 2nd half was downhill.

Body feeling pretty solid just need to get that top gear back.

Running warm up/down 15:30 intensity: (30 @1) + (7:19 @2) + (6:00 @3) + (1:41 @4) 3.01 km (5:09 / km) +18m 5:00 / km
ahr:169 max:177 shoes: Brooks Ghost 12 (2)

Ran into the Shnurricane

Tuesday Sep 29, 2020 #

Note
(rest day)

Angry tummy since last night and some crampy feeling legs so called it a rest day.

Yoga 20:00 [0]

Stomach still not right at 9pm :/

Monday Sep 28, 2020 #

10 AM

Running 42:30 intensity: (1:11 @1) + (14:49 @2) + (19:00 @3) + (7:30 @4) 8.01 km (5:19 / km) +73m 5:05 / km
ahr:163 max:184 shoes: Brooks Ghost 12 (2)

Toasty trails

Strength 45:00 intensity: (12:15 @1) + (32:00 @2) + (45 @3)
ahr:117 max:151

Sunday Sep 27, 2020 #

12 PM

Cycling (MTB) 1:16:00 intensity: (50:22 @1) + (14:25 @2) + (11:13 @3) 17.74 km (14.0 kph) +61m
ahr:140 max:160

Relaxed ride at GN with Hammer. Used Etoile’s bike since mine is in Hamilton. Definitely hard to get used to and ride efficiently. Fall colours are absolutely lovely, and we saw a lil baby rattler on the trail.
8 PM

Yoga 20:00 intensity: (15:00 @0) + (5:00 @1)

Saturday Sep 26, 2020 #

2 PM

Running long 1:25:00 intensity: (5:08 @1) + (10:43 @2) + (1:06:04 @3) + (2:50 @4) + (15 @5) 15.3 km (5:33 / km) +48m 5:28 / km
ahr:159 max:183 shoes: Brooks Ghost 12 (2)

Wooo, runs are getting longer! Feeling great until the last 25 where my big toes started hurting, mostly the left. Manageable.

Friday Sep 25, 2020 #

Note
(rest day)

Legs pretty trashed from the last 2 days.

Thursday Sep 24, 2020 #

8 AM

Cycling (CX) 3:30:00 intensity: (2:36:28 @1) + (35:18 @2) + (16:08 @3) + (2:06 @4) 82.75 km (23.6 kph) +537m
ahr:140 max:174 shoes: Kona Jake CX Bike

Chill road ride with Kendra. Tight hamstrings after yesterday’s workout.
1 PM

Yoga 20:00 intensity: (15:00 @0) + (5:00 @1)

6 PM

Orienteering 15:00 [1] 2.0 km (7:30 / km)
shoes: Saucony Peregrine 6 ICE+ (2)

ARX routechoice

Wednesday Sep 23, 2020 #

1 PM

Running warm up/down 30:00 intensity: (5:00 @1) + (6:00 @2) + (15:00 @3) + (4:00 @4) 5.2 km (5:46 / km) +25m 5:38 / km
ahr:163 max:181 shoes: Brooks Ghost 12 (2)

To rail + drills

Somehow deleted activities off my garmin app. Oops.

Running tempo 15:00 intensity: (1:14 @3) + (12:49 @4) + (57 @5) 3.65 km (4:07 / km) +32m 3:56 / km
ahr:179 max:193 shoes: Brooks Ghost 12 (2)

3km tempo + strides

First run workout in ages.
Decided to progress the pace over the first 5 mins from 4:20- around 4:05-4:00mpk pace. Body feeling surprisingly smooth throughout! Definitely still have some ways to go with the cardio -breathing hard, especially in the heat.
I did die though, and found that my legs can still turnover at a decent rate! And only some mild aching in my big toes - the sidekick muscle scraper is doing WONDERS.
2 PM

Running warm up/down 30:00 intensity: (4:00 @1) + (5:00 @2) + (15:00 @3) + (6:00 @4) 5.9 km (5:05 / km) +15m 5:01 / km
ahr:168 max:185 shoes: Brooks Ghost 12 (2)

Wowza.
6 PM

Yoga 20:00 [0]

Tuesday Sep 22, 2020 #

7 AM

Cycling (MTB) 1:50:00 intensity: (43:34 @1) + (44:01 @2) + (22:25 @3) 30.88 km (16.8 kph) +337m
ahr:135 max:168 shoes: Specialized Camber MTB

DV with Kendra
4 PM

Strength 45:00 intensity: (39:08 @1) + (5:06 @2) + (46 @3)
ahr:92 max:141

Monday Sep 21, 2020 #

3 PM

Running 50:00 intensity: (41 @1) + (3:57 @2) + (24:27 @3) + (15:08 @4) + (5:47 @5) 10.23 km (4:53 / km) +60m 4:45 / km
ahr:167 max:181 shoes: Brooks Ghost 12 (2)

Tried to add in some small efforts along the way. Was minorly successful.

Sunday Sep 20, 2020 #

Paddling (Canoe) 1:30:00 [1]

2 hours of CTS testing with Hammer
4 PM

Running 40:00 intensity: (1:42 @1) + (5:20 @2) + (28:38 @3) + (4:20 @4) 7.27 km (5:30 / km) +21m 5:25 / km
ahr:160 max:180 shoes: Brooks Ghost 12 (2)

Home. The snack I ate right before this did not vibe with my stomach.

Saturday Sep 19, 2020 #

Paddling (Canoe) 45:00 [1]

Around Huckleberry (total time about 2 hours). Windy on the east side!

Friday Sep 18, 2020 #

1 PM

Running 47:00 intensity: (35 @1) + (5:39 @2) + (22:59 @3) + (14:47 @4) + (3:00 @5) 9.24 km (5:05 / km) +147m 4:43 / km
ahr:166 max:182 shoes: Brooks Ghost 12 (2)

Tried a bit more of a tempo-like effort (not pace, lol) today. Baby steps back into workouts
C • workouts? 2

Thursday Sep 17, 2020 #

7 AM

Cycling (MTB) 3:40:00 intensity: (2:10:48 @1) + (1:00:23 @2) + (27:11 @3) + (1:38 @4) 59.54 km (16.2 kph) +591m
ahr:134 max:174 shoes: Specialized Camber MTB

To Christie and back on the roads with Kendra. Almost crashed into a tree when a rogue root sent my tire fully 90deg but managed to get out without a scrape.

Yoga 25:00 intensity: (15:00 @0) + (10:00 @1)
ahr:76 max:112

7 PM

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Saucony Peregrine 6 ICE+ (2)

ARX

Core 10:00 [1]

Wednesday Sep 16, 2020 #

11 AM

Running 52:00 intensity: (5:20 @1) + (15:51 @2) + (10:21 @3) + (19:58 @4) + (30 @5) 10.73 km (4:51 / km) +41m 4:45 / km
ahr:156 max:180 shoes: Brooks Ghost 12 (2)

Distances run with Allison on the rail trail! Nice to go a bit faster, but my second cup of coffee was not feeling too secure in my tummy. Muggy again today but body had no pains!
5 PM

Strength 30:00 intensity: (5:00 @1) + (24:00 @2) + (1:00 @3)
ahr:114 max:150

C • nice! 2

Tuesday Sep 15, 2020 #

7 AM

Cycling (MTB) 1:48:00 intensity: (18:27 @1) + (30:50 @2) + (54:02 @3) + (2:13 @4) + (2:28 @5) 28.44 km (15.8 kph) +356m
ahr:151 max:190 shoes: Specialized Camber MTB

DV with Kendra! Totally toasted, no legs at all. Had to stop to fix Kendra’s flat before coming back on Monarch.
The woods are looking lovely!

Monday Sep 14, 2020 #

10 AM

Strength 40:00 [2]
ahr:100 max:125

Running 40:00 intensity: (53 @1) + (14:01 @2) + (20:10 @3) + (4:56 @4) 7.51 km (5:20 / km) +67m 5:06 / km
ahr:164 max:184 shoes: Brooks Ghost 12 (2)

Cootes trails feeling great physically but breathing hard.

Sunday Sep 13, 2020 #

2 PM

Running 1:00:00 intensity: (3:20 @1) + (18:10 @2) + (34:44 @3) + (3:46 @4) 9.1 km (6:36 / km) +36m 6:28 / km
ahr:156 max:176 shoes: NVii Terra TT

Missing Link to beaver while Hammer biked. Soggy one out there.
Body feeling much better. A little tight in the rib area and low back but feeling pretty normal even after a longish hike this morning.

Saturday Sep 12, 2020 #

5 PM

XC Skiing (Ski Erg) 20:00 [2]

Nice hike last night and a few walking laps of the GS this morning with Etoile. Ribs more sore today so decided to try the Erg - felt okay!
Followed by a nice yoga.

Yoga 30:00 [0]

Friday Sep 11, 2020 #

Note

Some soreness in the back of my neck and traps from the fall, probably from a small bit of whiplash. A bit tight in lower back also but I did a lot of lifting yesterday by dismantling an IKEA bed by myself and carrying it all downstairs. Will have to play today’s training by ear after some more rest.

Note
(rest day)

Playing it safe. Went for an nice evening hike -chilly!

Edit 10pm: a little tender all around the front of my torso, and a v sore psoas muscle on the right side. Pretty sure it’s just from the force and awkwardness of my landing. Hopefully this weekend back to some gentle training.

Thursday Sep 10, 2020 #

5 PM

Cycling (MTB) 1:33:00 intensity: (31:00 @1) + (37:56 @2) + (24:04 @3) 24.1 km (15.5 kph) +291m
ahr:134 max:167 shoes: Specialized Camber MTB

Biked up to Iroquois heights to play around on the trails. Started getting comfortable with some bigger log-overs so I got to taking them at speed. Found another one that I hadn’t gone over before so I decided to try it. Turns out unlike the other jumps, this one had a corduroy on the other side but it was actually made of logs that were totally rotten and my front tire just sunk right in to the wood. I went fully OTB and stuck a nice scorpion landing. A few bruises was all though, and no one saw ...
C • Ouch 4

Yoga 25:00 [0]
ahr:68 max:121

Wednesday Sep 9, 2020 #

5 PM

Running 1:02:00 intensity: (3:24 @1) + (5:54 @2) + (45:33 @3) + (7:09 @4) 10.15 km (6:06 / km) +191m 5:35 / km
ahr:160 max:179 shoes: Brooks Ghost 12 (2)

DV trails with Emma! So great to catch up. Heard some super loud barking after Artaban up on the ridge behind us which was kinda sketchy... not sure if someone’s dog or coyotes but they seemed to be moving quickly and were noisy AF.

Body feeling good with no major complaints really. Big toes stiff afterwards but no issues during. Struggled on the hills though yikes.

Tuesday Sep 8, 2020 #

8 AM

Cycling (MTB) 1:56:00 intensity: (21:08 @1) + (57:07 @2) + (25:26 @3) + (9:53 @4) + (2:26 @5) 25.99 km (13.4 kph) +289m
ahr:147 max:181 shoes: Specialized Camber MTB

Accidentally stopped my watch part way.

Rode up to Christie with Kendra! The climb up Weir’s lane was a bit of a slap in the face, but a lot of really respectful drivers which was nice. Played around on the trails and had a great ride! On our last trail I heard this weird noise like a buzz and saw a bunch of flowers on my right and thought ‘wow that’s a lot of bees in that bush!’. Turns out there was a wasp stuck in my helmet so I quickly stopped and ripped it off. It flew under the collar of my shirt and got me good. Ouchie.

Cycling (MTB) 52:00 intensity: (27:45 @1) + (15:13 @2) + (9:00 @3) + (2 @4) 16.76 km (19.3 kph) +69m
ahr:133 max:170 shoes: Specialized Camber MTB

Monday Sep 7, 2020 #

5 PM

Strength 40:00 [1]

6 PM

Running 32:00 intensity: (18 @1) + (8:41 @2) + (15:23 @3) + (5:11 @4) + (2:27 @5) 6.53 km (4:54 / km) +46m 4:44 / km
ahr:163 max:182 shoes: Brooks Ghost 12 (2)

Muggy

Sunday Sep 6, 2020 #

Paddling (Kayak) 1:30:00 [1]

Huckleberry island to Hole in the Wall with the FamJam

Saturday Sep 5, 2020 #

12 PM

Running 48:00 intensity: (1:04 @1) + (10:20 @2) + (35:51 @3) + (38 @4) + (7 @5) 8.27 km (5:48 / km) +42m 5:40 / km
ahr:157 max:176 shoes: Brooks Ghost 12 (2)

It was sunny for about the last 10 minutes. Before that it was stormy, some thunder, and pea-sized hail! That hurt!
But I’d take that over humidity any day.

Friday Sep 4, 2020 #

5 PM

Cycling (MTB) 1:25:00 intensity: (24:09 @1) + (43:49 @2) + (17:02 @3) 16.29 km (11.5 kph) +67m
ahr:140 max:162 shoes: Specialized Camber MTB

Thursday Sep 3, 2020 #

Strength 35:00 [3]
ahr:116 max:156

Outdoor papa Gym with Hammer. Ouch.
10 AM

Running 42:00 intensity: (4:14 @2) + (21:14 @3) + (10:37 @4) + (5:55 @5) 8.04 km (5:13 / km) +49m 5:04 / km
ahr:173 max:192 shoes: Brooks Ghost 12 (2)

Oof.

Wednesday Sep 2, 2020 #

3 PM

Cycling (MTB) 1:20:00 intensity: (30:52 @1) + (42:27 @2) + (6:37 @3) + (3 @4) + (1 @5) 21.11 km (15.8 kph) +125m
ahr:125 max:175 shoes: Specialized Camber MTB

CIL with Hammer

Yoga 20:00 [0]
ahr:55 max:81

Tuesday Sep 1, 2020 #

11 AM

Core (Activation ) 10:00 [1]

12 PM

Running 40:00 intensity: (4:27 @1) + (6:52 @2) + (25:38 @3) + (3:03 @4) 7.23 km (5:32 / km) +75m 5:16 / km
ahr:157 max:183 shoes: Brooks Ghost 12 (2)

Strength 30:00 intensity: (28:44 @1) + (1:16 @2)
ahr:106 max:131

« Earlier | Later »