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

Training Log Archive: AdventureGirl!

In the 12 days ending Oct 19:

activity # timemileskm+m
  Cycling5 4:56:00 49.56 79.75 849
  Running5 4:50:07 35.11(8:16) 56.5(5:08) 551
  Strength3 2:13:00
  Orienteering2 2:10:00 10.36(12:33) 16.68(7:48) 389
  Core1 10:00
  Total12 14:19:07 95.03 152.93 1789

«»
2:33
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMo

Monday Oct 19 #

5 PM

Cycling (Spinning ) 40:00 intensity: (20:01 @1) + (16:34 @2) + (3:25 @3)
ahr:126 max:170

Strength 45:00 intensity: (27:32 @1) + (13:22 @2) + (4:06 @3)
ahr:110 max:169

Sunday Oct 18 #

4 PM

Running 1:22:00 intensity: (10:58 @1) + (11:57 @2) + (57:59 @3) + (1:06 @4) 16.56 km (4:57 / km) +148m 4:44 / km
ahr:159 max:185 shoes: Brooks Ghost 12 (2)

Trail fix

Wiped after 5/6 Nav clinics but needed to get a mind clearing run in. Shins and feet pretty tired by 11-12ish k so the last bit in was a struggle.

Saturday Oct 17 #

4 PM

Orienteering 1:22:00 intensity: (12:26 @1) + (5:49 @2) + (46:43 @3) + (17:02 @4) 11.01 km (7:27 / km) +223m 6:46 / km
ahr:161 max:181 shoes: Brooks Cascadia 14

O in the (very sexy fall coloured) DV!

Friday Oct 16 #

Note
(rest day)

Another one.
Felt lightheaded for a bunch of today so stuck with a nice walk instead. Also probably needed that extra day of recovery for my bruised shin.
Finger was worse this morning than the previous days because I forgot the Advil overnight. Still pretty swollen and turning purple and green on the palm. Will wait until the swelling is gone to get it check out.

Thursday Oct 15 #

3 PM

Strength 43:00 [1]
ahr:85 max:106

Strength and quick spin. Finger is doing much better and range of motion is definitely improved. Still quite swollen though and grip strength is minimal.
Some running around at ARK and my right shin is very bruised and swollen and really not enjoying running downhill.
Otherwise feeling much better!

Cycling (Spinning ) 15:00 [1]
ahr:109 max:126

Wednesday Oct 14 #

3 PM

Running 45:00 intensity: (9:15 @1) + (9:41 @2) + (24:41 @3) + (1:23 @4) 8.4 km (5:21 / km) +61m 5:10 / km
ahr:155 max:176 shoes: Brooks Cascadia 14

Test run.
Wore wrist brace which really helped. No pain in wrist or finger with the brace on unless I rotated wrist. Most pain during the run was from the mega bruise on my right shin. It’s pretty swollen and was just not happy with harder footsteps downhill. Otherwise feeling fine!

With the brace off my left hand is pretty messed. Can’t move my pinky finger towards my other fingers and the outside of my hand is super swollen. Hopefully it improves so I don’t have to get it x-rayed.

Tuesday Oct 13 #

2 PM

Cycling (CX) 29:00 intensity: (16:56 @1) + (8:08 @2) + (3:56 @3) 9.45 km (19.6 kph) +121m
ahr:139 max:173 shoes: Kona Jake CX Bike

Orienteering warm up/down 8:00 intensity: (7:05 @1) + (21 @2) + (34 @3) 1.13 km (7:06 / km) +41m 6:01 / km
ahr:136 max:152 shoes: NVii Terra TT

Orienteering 40:00 intensity: (7:04 @1) + (4:12 @2) + (25:24 @3) + (3:20 @4) 4.54 km (8:48 / km) +126m 7:44 / km
ahr:158 max:176 shoes: NVii Terra TT

Yay! Orienteering!
Rockcliffe with EmmaS. Woods were pretty sweet out there. Orienteering a little unfocused but generally taking my time and enjoying.

Running warm up/down 8:00 intensity: (4:09 @1) + (2:13 @2) + (1:38 @3) 1.06 km (7:32 / km) +26m 6:43 / km
ahr:144 max:163 shoes: NVii Terra TT

Cycling 12:00 [1] 4.2 km (21.0 kph)
ahr:98 max:130 shoes: Kona Jake CX Bike

Ride home cut short by an epic wipeout and a literal Emma sandwich!
Coming down Patterson Rd I checked back to see if there was a car behind us as there was also one in front. Lost control when I hit the slick leaves on the edge of the road and my tire got pulled along the pavement edge and I couldn’t recover. Sideways slide out resulted in Emma landing right on top of me, kinda funny after the fact.
Mostly just road rash but my left pinky finger is pretty messed up. I can’t move it inwards towards my ring finger and wrist is pretty sore too. Doc friend doesn’t think it’s broken but if the movement isn’t better in a few days I’ll get an X-Ray.
Hoping I can still run?

Monday Oct 12 #

Note
(rest day)

Sunday Oct 11 #

4 PM

Running 1:22:00 intensity: (2:40 @1) + (12:53 @2) + (1:00:51 @3) + (5:36 @4) 16.04 km (5:07 / km) +216m 4:47 / km
ahr:163 max:179 shoes: Brooks Ghost 12 (2)

Wanted to run to Hidden Valley and back but access on Valley Inn Rd was blocked. Tried to cut through some small trails but was not successful. North shore instead.

Photobombed about a dozen fall photoshoots.

Saturday Oct 10 #

3 PM

Cycling (CX) 1:32:00 intensity: (34:52 @1) + (35:10 @2) + (20:20 @3) + (1:38 @4) 36.09 km (23.5 kph) +284m
ahr:147 max:178 shoes: Kona Jake CX Bike

Windy, rainy and sunny road ride after Nav clinic 2/6.

That’s it. It finally happened. A squirrel tried to jump through my spokes. Buddy is still alive but definitely concussed.
Another one tried to do the same but managed to backflip out of the way at the last second.

Friday Oct 9 #

2 PM

Core (Activation ) 10:00 [1]

3 PM

Running warm up/down 30:00 intensity: (4:58 @1) + (8:47 @2) + (16:15 @3) 5.42 km (5:32 / km) +48m 5:18 / km
ahr:156 max:174 shoes: Brooks Ghost 12 (2)

Running intervals 16:30 intensity: (1:44 @2) + (4:02 @3) + (9:34 @4) + (1:10 @5) 3.86 km (4:16 / km)
ahr:164 max:187 shoes: Brooks Ghost 12 (2)

4x 3mins with 90s rest.
Windy on the returns, ouch. Slowly remembering how to pace myself and make my legs go zoom zoom. Slowly.

Running 26:37 intensity: (26 @1) + (43 @2) + (17:19 @3) + (8:09 @4) 5.15 km (5:10 / km) +52m 4:55 / km
ahr:167 max:180

Thursday Oct 8 #

8 AM

Strength 45:00 intensity: (3:26 @1) + (40:17 @2) + (1:17 @3)
ahr:110 max:134

1 PM

Cycling (MTB) 1:48:00 intensity: (54:54 @1) + (18:43 @2) + (20:36 @3) + (13:28 @4) + (19 @5) 30.01 km (16.7 kph) +444m
ahr:141 max:188 shoes: Specialized Camber MTB

DV.

Planned on trying to learn how to mountain bike with clips again but couldn’t get my one pedal off...

« Earlier | Later »