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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Dec 26, 2021:

activity # timemileskm+m
  XC Skiing4 3:57:00 25.99 41.82 333
  Cycling2 2:10:00 6.41 10.31 92
  Hiking1 2:00:00 5.17(23:14) 8.31(14:26) 82
  Running3 1:23:00 8.76(9:29) 14.1(5:53) 156
  Orienteering1 1:00:00 3.36(17:52) 5.4(11:06) 34
  Strength2 50:00
  Yoga2 40:00
  Total10 12:00:00 49.68 79.94 698
  [1-5]10 11:20:00

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MoTuWeThFrSaSu

Sunday Dec 26, 2021 #

11 AM

Strength 20:00 [1]

1 PM

XC Skiing (Skate) 1:30:00 intensity: (26:45 @1) + (16:42 @2) + (39:06 @3) + (7:27 @4) 15.64 km (5:45 / km) +193m 5:25 / km
ahr:151 max:175

Crust cruising!
Working on uphill offset.
Ft first on-snow wipeout of the season… and it was pretty epic. Little whiplash headache.

Saturday Dec 25, 2021 #

2 PM

Running warm up/down 8:00 intensity: (2:00 @1) + (6:00 @2) 1.0 km (7:58 / km)
ahr:117 max:137 shoes: Saucony Peregrine GTX

Orienteering 1:00:00 intensity: (48:15 @1) + (9:01 @2) + (2:44 @3) 5.4 km (11:06 / km) +34m 10:46 / km
ahr:129 max:152 shoes: Saucony Peregrine GTX

O Christmas Tree O Christmas Tree

Fun snowy Christmas orienteering with Hammer.
3 PM

Running warm up/down 8:00 intensity: (6:55 @1) + (50 @2) + (15 @3) 1.03 km (7:45 / km) +3m 7:39 / km
ahr:133 max:154 shoes: Saucony Peregrine GTX

Yoga 20:00 [0]
ahr:67 max:88

Friday Dec 24, 2021 #

10 AM

XC Skiing (Skate) 1:30:00 intensity: (6:56 @1) + (11:14 @2) + (1:10:00 @3) + (1:50 @4) 18.1 km (4:58 / km) +98m 4:50 / km
ahr:159 max:174

Lovely but slow ski w Hammer. Arm a little sore from my booster, but that just meant the legs worked harder.
3 PM

XC Skiing (Skate) 42:00 intensity: (12:46 @1) + (13:36 @2) + (15:38 @3) 8.08 km (5:12 / km) +42m 5:04 / km
ahr:150 max:167

Making the most of the snow while it’s here. Sticky skate ski with Hammer.

Thursday Dec 23, 2021 #

11 AM

Hiking 2:00:00 [1] 8.31 km (14:26 / km) +82m 13:45 / km
ahr:84 max:116 shoes: HOKA Speedgoat 4 GTX

Nice hike at McCrae lake

Wednesday Dec 22, 2021 #

1 PM

Running 1:07:00 intensity: (4:20 @1) + (11:40 @2) + (48:20 @3) + (2:40 @4) 12.06 km (5:33 / km) +153m 5:13 / km
ahr:160 max:177 shoes: HOKA Speedgoat 4

Sunny snowy shuffle

Tuesday Dec 21, 2021 #

2 PM

Cycling (Spinning ) 1:15:00 intensity: (28:00 @1) + (27:00 @2) + (20:00 @3)
ahr:117 max:157

8x2x2
Spinning while Xmas cookies are being baked and their smell is wafting through the house is hard.
C • that sounds impossible - a feat too large! 4

Strength 30:00 intensity: (15:15 @1) + (13:12 @2) + (1:33 @3)
ahr:130 max:155

Tough one at the Papa gym with w Hammer

Yoga 20:00 [0]
ahr:88 max:110

Monday Dec 20, 2021 #

5 PM

Cycling (Fat bike) 55:00 intensity: (35:00 @1) + (14:15 @2) + (5:45 @3) 10.31 km (11.2 kph) +92m
ahr:134 max:162

XC Skiing (Ski erg) 15:00 [1]
ahr:109 max:121

W band around ankles. Burner.

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