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Training Log: AdventureGirl!

In the last 7 days:

activity # timemileskm+m
  Running5 3:16:52 22.6(8:43) 36.36(5:25) 197
  Cycling2 1:51:35 10.96 17.64 82
  Water running1 1:00:00
  Strength2 30:00
  Total10 6:38:27 33.55 54.0 279
  [1-5]10 6:35:56
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Saturday Sep 22 #

9 AM

Running warm up/down 30:00 intensity: (38 @0) + (7:58 @1) + (8:49 @2) + (12:19 @3) + (16 @4) 3.97 km (7:33 / km) +35m 7:14 / km
ahr:144 max:175 shoes: Saucony Guide ISO

10 AM

Running race 22:37 [5] 6.0 km (3:46 / km)

First XC race of the year! Enjoyed this course a lot more than last year because it wasn’t a billion degrees outside and I wore racing flats that didn’t give me blisters or kill my calves!
Felt on the edge of comfortable the whole time and managed to out-kick 2 girls at the end to finish with a nice 18th place and a 2min and 8s faster time than last year!
Excited for this season:)
11 AM

Running warm up/down 11:00 intensity: (7 @0) + (51 @1) + (2:22 @2) + (7:40 @3) 1.87 km (5:53 / km) +29m 5:28 / km
ahr:155 max:176 shoes: Saucony Guide ISO

R quad unhappy.

After getting off the bus home, my quad is almost a sharp pain at the top of the quad/IT band area... kind of scary.
Lower leg also a little tender from racing in flats but It’s nowhere near as sore as it’s been. May get another round of acupuncture this week.
We’ll see how a ‘long run’ goes tomorrow ...

Friday Sep 21 #

Note

Woke up, felt great. Got to class, felt bad. Finished class, felt awful.
Napping and resting and I’ll try and get my pre-race routine in but I want to feel A+ tomorrow. Between this and a really tight quad and hip it might just end up being a rest day

Edit: still feel pretty yucky. A good roll and stretch for the quad which is still grumpy. Hopefully the race adrenaline masks that tomorrow ...

Thursday Sep 20 #

12 PM

Running warm up/down 25:00 intensity: (1:28 @0) + (3:59 @1) + (6:54 @2) + (12:09 @3) + (30 @4) 3.83 km (6:32 / km) +12m 6:26 / km
ahr:150 max:175 shoes: Saucony Guide ISO

Usual warmup

Running intervals 30:00 intensity: (1:30 @1) + (2:03 @2) + (3:18 @3) + (22:22 @4) + (47 @5) 6.08 km (4:56 / km) +3m 4:55 / km
ahr:168 max:184 shoes: Saucony Guide ISO

Short and sweet midday workout.
3x (3min, 2min, 1min with 1min rest) 3 mins between sets.
Did the last set in some racing flats that I’ll race in on Saturday.
No lower leg issues and I felt pretty solid but my right quad was kinda bugging me near the end.

Running warm up/down 10:00 intensity: (18 @1) + (4:11 @2) + (5:01 @3) + (30 @4) 1.75 km (5:42 / km) +12m 5:31 / km
ahr:158 max:173 shoes: Saucony Guide ISO

Right quad really not happy but this weather was gr8!!

Wednesday Sep 19 #

Note
(rest day)

No X-training for me today since I've felt 'off' all day. First I had some stomach flip-flops and then I felt like I was going to pass out while giving an ultrasound to a previous professor's son at the clinic today... classy I know.
Will try the light strength session in a bit but I think its important to listen to my body right now since I race very soon and I don't want to get sick.

Strength (/core) 25:00 [2]
ahr:91 max:111

Tuesday Sep 18 #

Cycling 20:00 [1]

To and from Dundas. Always tough on my commuting bike that’s stuck on one gear and there’s a hill...
4 PM

Running warm up/down 20:00 intensity: (2 @0) + (2:48 @1) + (5:11 @2) + (6:57 @3) + (5:02 @4) 3.04 km (6:35 / km) +21m 6:22 / km
ahr:156 max:169 shoes: Saucony Guide ISO

The usual

Running tempo 37:00 intensity: (16 @0) + (2:20 @1) + (1:28 @2) + (8:41 @3) + (23:03 @4) + (1:12 @5) 7.74 km (4:47 / km) +73m 4:34 / km
ahr:167 max:186 shoes: Saucony Guide ISO

2x 16min tempo (4:15mpk) with 5min rest.
Legs felt heavy in the warmup but I felt really solid today. Uneasy stomach at about the first 10min mark but it went away.
No pain in my lower leg at all but tight hip flexors and right quad.

Running warm up/down 11:15 intensity: (5:27 @2) + (4:38 @3) + (1:10 @4) 2.09 km (5:24 / km) +13m 5:14 / km
ahr:168 max:170 shoes: Saucony Guide ISO

Monday Sep 17 #

12 PM

Water running 1:00:00 [1]

5 PM

Strength 5:00 [1]

Strength testing today so various exercises over the period of too long. So boring. But at least I can still do 3 full chin ups. Goal is 5 by the end of the term.

Sunday Sep 16 #

3 PM

Cycling (MTB) 1:31:35 [2] 17.64 km (5:12 / km) +82m 5:04 / km

HR monitor didn’t work for some reason today.

Nice ride at Christie Lake again. Double track warm up and the played in the single track. These trails are fun. Except for the trail that had apple trees and full sized apples on the trail. That one was not fun.

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Recent Comments

4+ days ago
apples 4  
Are you coming to O-Fest? 8  
more...

Injuries

R Lower LegOther318+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Soccer
+ Swimming
+ Orienteering
+ Running
+ XC Skiing
+ Core
+ Road running
+ Running - Snowshoe
+ Strength
+ Skating
+ Climbing
+ Cycling
+ XC Race
+ Paddling
+ Other
+ Water running
+ Track
+ Rowing Erg
+ Cross trainer
+ Adventure Racing [1-5]
390:00:00
actual:235:16:2360%
projected:324:03:1983%

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