Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending May 13, 2018:

activity	#	time	miles		km		+m
Cycling	1	2:20:00	33.37	(14.3/h)	53.7	(23.0/h)	250
Running	2	1:50:26	12.13	(9:06)	19.52	(5:39)	212
Strength	2	1:10:00
Orienteering	1	58:00	3.66	(15:51)	5.89	(9:51)	143
Cross training	1	35:00
Map Study	2	30:00
Road running	1	30:00	3.5	(8:35)	5.63	(5:20)
Other	2	25:00
Core	1	10:00
Total	9	8:28:26	52.65		84.74		606
[1-5]	7	7:55:30

2:30

0:00

» now

Sunday May 13, 2018 #

4 PM

Running 1:00:00 11.28 km (5:19 / km) +199m 4:53 / km
ahr:166 max:185 shoes: Saucony Guide ISO

Ate too much pineapple before the run and my tummy was NOT having it lol. Had to take lots of stops.
Otherwise feeling okay. Leg was tender and pretty sore now, but blister only hurt in last 5 mins.
GORGEOUS day out!!

Arch and foot mobility exercises.

Saturday May 12, 2018 #

Cycling 2:20:00 53.7 km (23.0 kph) +250m
ahr:128 max:165 shoes: Kona Jake CX Bike

Rail trail and back on a lovely afternoon! Sleepy to start but woke up eventually.

Core 10:00 [1]

Friday May 11, 2018 #

Note
(rest day)

Pooped.

Note

FUNDRAISER ALERT!!!

I'm hosting a fundraiser on June 4th at 7pm for my travels this summer! Be there or be square!

here is the google doc: https://docs.google.com/spreadsheets/d/1f00RZZVAwr...

If you would like to donate, please see my GoFundMe page: https://www.gofundme.com/5jcf38o
You can also pre-pay for your race on this site, and please indicate so on the Google Doc.

Thursday May 10, 2018 #

Note

When you have a blister and it’s started to harden over, is it best to use 2nd skin or keep it dry? It’s just so tight that it’s more uncomfortable than it was when it was fresh...

C • Just run through it 11

11 AM

Orienteering 58:00 5.89 km (9:51 / km) +143m 8:47 / km
ahr:164 max:182 shoes: Saucony Peregrine 6 ICE+

Contours only. This went went pretty poorly as I could not concentrate whatsoever. A few good controls around 6-9 but a lot to improve.

Blister is feeling better but lower leg pretty ouchy today. Hopefully I can get some more regular treatment for it now that the trainer is back.

Wednesday May 9, 2018 #

Map Study 10:00 [0]

EOC sprint final maps

4 PM

Cross training 35:00 [2]
ahr:128 max:155

Little niggle in the leg at the end. Might have been my not so supportive shoes because I forgot my good ones.

5 PM

Other warm up/down (Agility ) 15:00 [1]

Agility and balance warm up

Strength 40:00 [3]
ahr:110 max:150

Core and hips at the end.
I did 3 whole chin ups!

Tuesday May 8, 2018 #

6 AM

Running warm up/down 20:00 2.82 km (7:05 / km) +2m 7:04 / km
ahr:141 max:162 shoes: Saucony Guide 10

Run and dynamic stretching

Running 20:26 3.7 km (5:31 / km)
ahr:150 max:183 shoes: Saucony Guide 10

I really don’t know about this HR. I definitely felt like I was working more like Z4. Overall happy to get this workout done and still feel okay physically!

2x 800m at 3k pace with 3 min jog rest
Rest 5
4x 200m with 1min jog rest.

Had to wear my old shoes because they were the only shoes that didn’t rub my blister without the ‘2nd skin’ bandaid on.

Running 10:00 1.72 km (5:49 / km) +11m 5:38 / km
ahr:164 max:174 shoes: Saucony Guide 10

4 PM

Map Study 20:00 [0]

EOC Sprint Quali maps.
Looked so cool!

Monday May 7, 2018 #

Road running 30:00 5.63 km (5:20 / km)
ahr:152 max:173 shoes: Saucony Guide ISO

Testing a course I designed for an upcoming fundraiser. It was too short so I improvised. Will have to redesign it.

More information about the race soon!

Other warm up/down (Agility ) 10:00 [2]

With the rugby girls who made the xc team look even more uncoordinated than we are lol.

Strength 30:00 [3]
ahr:123 max:145

Short lift with 5 mins of core at the end.

It’s decided. No more stretching will be logged unless it’s a legit yoga sequence.

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