Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JenMac

In the 28 days ending Feb 28, 2019:

activity	#	time	miles		km		+m
skiing	11	10:09:58	37.9		60.99		1828
run	8	5:43:21	24.4		39.26		369
muscle strengthing	5	5:00:00
soccer	3	3:26:00
o-race	2	1:57:53	10.48	(11:15)	16.86	(7:00)	272
o-training	2	1:37:28	6.79	(14:21)	10.93	(8:55)	158
cross-country skiing	1	1:30:00
core stuff	6	53:00
Total	23	30:17:40	79.56		128.04		2627
[1-5]	19	24:25:11

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Thursday Feb 28, 2019 #

skiing 45:00 [0] 7.0 km (6:26 / km)

went for a very easy ski just to keep the blood moving before the race on Saturday.

core stuff 13:00 [0]

Wednesday Feb 27, 2019 #

skiing 1:00:16 [1] 13.27 km (4:32 / km) +164m 4:17 / km
ahr:129 max:165

Went for a skijor/leg work out. I would free skate unless there was a hill, then I would use my poles.

core stuff 13:00 [0]

Tuesday Feb 26, 2019 #

skiing 59:19 [1] 10.94 km (5:25 / km) +162m 5:03 / km
ahr:120 max:181

Warm up, a little bit of speed and finish off skiing the race course for Saturday.

Monday Feb 25, 2019 #

run 27:56 [3] 5.35 km (5:13 / km) +15m 5:09 / km
ahr:154 max:178

I played keep up to Nala today, not my brightest idea but I need the motivation to move.

skiing 54:39 [1] 6.28 km (8:42 / km) +143m 7:49 / km
ahr:130 max:165

Worked on downhills tonight but to go down you have to climb, unfortunately.

soccer 42:00 [3]

Sunday Feb 24, 2019 #

run 1:00:20 [1] 9.0 km (6:42 / km) +77m 6:26 / km
ahr:154 max:177

Was feeling worn out and sore from the previous day. Decided to go for an easy run along the coast instead of touring again. It was a good call!

Saturday Feb 23, 2019 #

skiing race 3:16:40 [3] 12.93 km (15:13 / km) +1135m 10:34 / km
ahr:138 max:180

I know my heart rate isn't super high but I felt like it was racing. I took the past couple days off so I would feel okay for this race. The first bit was boot hiking up a super icy slope until you could put your skis on. Then you skinned out of the treeline, up and over the summit. Finish off with some knee-deep powder until you fit an icy creek with dead fall so you hike the rest of the way out.

Thursday Feb 21, 2019 #

muscle strengthing 1:00:00 [3]
(sick)

Tuesday Feb 19, 2019 #

cross-country skiing 1:30:00 [1]
(sick)

muscle strengthing 1:00:00 [3]
(sick)

Monday Feb 18, 2019 #

soccer 1:24:00 [3]
(sick)

Got roped into two soccer games tonight, yup not the best idea after sprint camp and being sick.

Sunday Feb 17, 2019 #

o-race race 22:02 [3] 3.56 km (6:11 / km) +36m 5:53 / km
ahr:157 max:180 (sick)

Was feeling a bit better today so I tried running closer to race pace. Went pretty well but this was a running race and I was not in shape for that.

o-race race 21:36 [3] 3.48 km (6:12 / km) +36m 5:54 / km
ahr:158 max:181 (sick)

This race went pretty well. I pushed my comfort zone with over and underpass because in the past I would take the long route to avoid them.

o-race race 21:36 [3] 3.55 km (6:05 / km) +39m 5:46 / km
ahr:164 max:188 (sick)

So we had a mass start for those that didn't make it into the chase sprint. I did okay just no game in the tank and being sick doesn't help you run faster. Orienteering technic was good because we had already raced on this map so I was comfortable on it.

run warm up/down 30:00 [0]

total warm up and cool down for the day

Saturday Feb 16, 2019 #

o-training 30:08 [1] 3.55 km (8:29 / km) +61m 7:49 / km
ahr:145 max:182 (sick)

Decided to skip the 2 person relay so that I had some energy for the SI races. I went out and jogged/walked the course.

o-training 22:18 [0] 1.67 km (13:21 / km) +20m 12:36 / km
ahr:132 max:188 (sick)

walked most of this training but focused on flow through the controls

o-race race 21:43 [3] 3.15 km (6:54 / km) +68m 6:13 / km
ahr:166 max:183 (sick)

Man did I feel tired! I didn't have any huge mistakes just little fumbles because I didn't read the control location close enough.

o-training 19:19 [1] 2.0 km (9:40 / km) +33m 8:55 / km
ahr:126 max:166 (sick)

Took this training slow because I was hacking up a lung after the SI race.

o-race race 30:56 [3] 3.12 km (9:55 / km) +93m 8:38 / km
ahr:141 max:180 (sick)

Thank gosh this was the last race!!!!!! I was ready to be done. I really screwed up on the first loop and spent a fair bit of time looking for the hub control. When I was in the train I should have been reading my map more closely. I also messed up a control on the last loop but figured that out a lot quicker than the first mistake. I just went too far east.

run warm up/down 25:00 [0]

Total warm up and cool down time for the day

Friday Feb 15, 2019 #

o-training 25:43 [3] 3.71 km (6:56 / km) +44m 6:33 / km
ahr:140 max:178 (sick)

Ran o-trevals with Erica and Emma. We had different maps that ended in the same and started in the same spot. I was focusing on smooth through controls and planning ahead. Since I couldn't run at full speed because of the cold the flow and planning went pretty well.

Thursday Feb 14, 2019 #

muscle strengthing 1:00:00 [3]
(sick)

Taking the last few days off has helped but sadly I am nowhere near 100%.

Tuesday Feb 12, 2019 #

muscle strengthing 1:00:00 [3]
(sick)

Skipped soccer and skiing last night because I was to sick to go. This morning was a rough morning at strength but I finished it!

core stuff 12:00 [0]

Sunday Feb 10, 2019 #

skiing 40:00 [0]

Warmed up with the kids for their races

Saturday Feb 9, 2019 #

skiing 40:00 [0]

Warm up with the kids before their race

core stuff 5:00 [0]

Friday Feb 8, 2019 #

skiing 50:00 [0]

nice long warm up before the sprints

Thursday Feb 7, 2019 #

skiing 16:53 [1] 3.19 km (5:18 / km) +67m 4:47 / km

skied the course with the kids, was a short day because tomorrow is race day

run 30:00 [1] 5.2 km (5:46 / km) +90m 5:19 / km
ahr:148 max:171

got a quick run in well the kids did homework

core stuff 5:00 [0]

Wednesday Feb 6, 2019 #

skiing 29:17 [0] 4.66 km (6:17 / km) +97m 5:41 / km

Ski the course with the kids a few times.

run 35:00 [1]

went for a run but didn't set the watch.

Tuesday Feb 5, 2019 #

muscle strengthing 1:00:00 [3]

skiing 17:54 [0] 2.72 km (6:35 / km) +60m 5:56 / km

quick ski before we packed everything to leave tomorrow

Monday Feb 4, 2019 #

soccer 40:00 [3]

Played two games tonight because the game before me was short players. I will say I was tired after all that running.

soccer 40:00 [3]

Saturday Feb 2, 2019 #

run 54:50 [1] 7.19 km (7:38 / km) +155m 6:53 / km
ahr:162 max:189

The question of the day was how many layers is too many layers? When running at -35 the answer is, you can never have enough! I was toast and warm well running but definitely felt extremely slow.

core stuff 5:00 [0]

5 minute plank

Friday Feb 1, 2019 #

run intervals 36:03 [4] 6.37 km (5:40 / km)
ahr:154 max:175

Wonderfull intervals!!!! Today was 10x 1 minute with a minute rest. Warm up and cool down included in time. This time around I sent a better pace so I could jog the recovery and push through the interval

run 44:12 [1] 6.15 km (7:11 / km) +32m 7:00 / km
ahr:154 max:171

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