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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Apr 29, 2018:

activity # timemileskm+m
  Cycling2 3:02:00 24.72(8.1/h) 39.78(13.1/h) 194
  Running2 1:05:00 7.12(9:08) 11.46(5:40) 116
  Stretching6 1:00:00
  Strength1 45:00
  Orienteering1 32:20 3.02(10:43) 4.86(6:39) 48
  XC Skiing1 22:00 1.93(11:24) 3.11(7:05) 5
  Core2 20:00
  Total11 7:06:20 36.79 59.21 363
  [1-5]7 6:05:35

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MoTuWeThFrSaSu

Sunday Apr 29, 2018 #

Stretching 10:00 [0]

1 PM

Running 40:00 intensity: (8 @0) + (15 @1) + (7:53 @2) + (31:40 @3) + (4 @4) 6.7 km (5:58 / km) +89m 5:36 / km
ahr:166 max:189 shoes: Saucony Guide ISO

Leg was all over the place (like my HR) but managed. Beaut day in the sun!

Cycling (MTB) 1:32:00 intensity: (2:48 @0) + (11:31 @1) + (1:14:46 @2) + (2:55 @3) 21.61 km (14.1 kph) +92m
ahr:146 max:170 shoes: Specialized Camber MTB

With Hammer! Today’s ride brought to you by wiping out in snow and getting your bike shorts stuck on your saddle.

Saturday Apr 28, 2018 #

Stretching 10:00 [0]

12 PM

XC Skiing 22:00 intensity: (1:15 @0) + (18:13 @1) + (1:14 @2) + (1:18 @3) 3.11 km (7:05 / km) +5m 7:01 / km
ahr:128 max:176

Rock skiing. Literally.
2 PM

Cycling (MTB) 1:30:00 intensity: (1:05 @0) + (12:19 @1) + (1:11:40 @2) + (4:56 @3) 18.17 km (12.1 kph) +102m
ahr:148 max:183 shoes: Specialized Camber MTB

Took the new bike out for a rip with Hammer! Super soft ground and some icy snow made it slow going but still a dope time. Love this bike - smooth sailing all the way.

Friday Apr 27, 2018 #

4 PM

Running 25:00 intensity: (8 @0) + (1:00 @1) + (9:42 @2) + (14:10 @3) 4.75 km (5:16 / km) +27m 5:07 / km
ahr:163 max:183 shoes: Saucony Guide ISO

Test of the hamstring. It was alright but not great. Sharp pains in my lower leg in the last 5 mins.
That’s not good.

Cut it short so hopefully I can ski (ski!!) and bike lots this weekend.

Core 5:00 [1]

Physiotherapy volunteer training from 9-4 today. Lots of standing, but got to try out lots of machines, new exercises, and I got to play in the hydrotherapy pool! So tired.
5 PM

Stretching 10:00 [0]

When your second highest activity hours is stretching .... lol

Thursday Apr 26, 2018 #

Core 15:00 [1]

Study break.

Ok. If you’re a pedestrian on a shared path and hear a cyclist ring their bell behind you do you
a) look up ahead and then not move from the centre of the trail
b) turn around while still in the middle or the trail, make eye contact with the cyclist, and THEN move over
Or c) actually move to the side you’re supposed to be on right away.

So far, seems like people don’t know that option c exists.

Stretching 10:00 [0]

Right hamstring is v sore. I want to be able to do lots of training this weekend so not much today to let it heal.

Almost to the end.
C • bell 2

Wednesday Apr 25, 2018 #

Note

Last call for running shoe donations!
1 PM

Orienteering 32:20 intensity: (21 @0) + (37 @1) + (6:32 @2) + (24:48 @3) + (2 @4) 4.86 km (6:39 / km) +48m 6:21 / km
ahr:166 max:185 shoes: Saucony Peregrine 6 ICE+

Schools AR flag pickup with Hammer. Muddy out there! Had to do 5/7 controls again because I forgot to take the flagging tape down.

Let’s pray this orange colour, along with the bright green, are here to stay!

Leg not very sore, only when I step on it at uneven angles, and more towards the end.
4 PM

Stretching 5:00 [0]

right hamstring is v tight

Tuesday Apr 24, 2018 #

Stretching warm up/down (Dynamic ) 5:00 [1]

Strength 45:00 [3]
ahr:123 max:141

Great lift today. Really felt the burn, but maybe I’m just tired.
I’m going to start writing the workouts that I really liked on here so I remember them.

Balance and jumps

3sets of
6 eccentric chin ups (max full, rest as ECC)
12 banded TKE
10 DB RDL

3 sets of
10 DB lateral lunge
10 DB one arm bent over row
8 eccentric hamstring curls

Core blast

Stretching 10:00 [0]

Leg felt fine In the workout, a little sore now

Monday Apr 23, 2018 #

Note
(rest day)

Absolutely pooped after running yesterday and time in the sun.

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