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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Feb 16, 2020:

activity # timemileskm+m
  Running5 3:38:58 27.3(8:01) 43.93(4:59) 228
  Orienteering2 1:36:30 7.73(12:29) 12.44(7:45) 12243 /53c81%
  Strength1 36:00
  Core1 30:00
  Total6 6:21:28 35.03 56.37 35043 /53c81%
  [1-5]6 6:21:16

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MoTuWeThFrSaSu

Sunday Feb 16, 2020 #

9 AM

Running 25:35 intensity: (4 @1) + (7:29 @2) + (18:00 @3) + (2 @4) 5.51 km (4:39 / km) +14m 4:35 / km
ahr:157 max:170 shoes: Brooks Ghost 12

Warm up to the training with David

Orienteering 1:00:00 intensity: (1:28 @1) + (10:09 @2) + (43:04 @3) + (5:02 @4) + (17 @5) 7.88 km (7:37 / km) +95m 7:11 / km
ahr:159 max:177 spiked:24/28c shoes: NVii Forest 2

Weeeeee! Fun middle at Quinta das Lavandas!
Got a little distracted by the views coming over a hilltop to #2 and totally messed that one up. Finally got into the map by 5 and really enjoyed a nice chill pace and good map reading. Making sure to have a plan, look up, and be in focus.

Saturday Feb 15, 2020 #

4 PM

Running warm up/down 13:30 intensity: (5:02 @1) + (2:48 @2) + (5:40 @3) 2.75 km (4:55 / km) +23m 4:43 / km
ahr:145 max:165 shoes: NVii Forest 2

Orienteering 36:30 intensity: (3:20 @1) + (8:10 @2) + (25:00 @3) 4.56 km (8:00 / km) +27m 7:47 / km
ahr:155 max:181 spiked:19/25c shoes: NVii Forest 2

2x Forest sprint courses at Povoa e Meadas. Felt like I was on a mirco-sprint course with all the detailed rocks and cliffs!
First loop following/leading with Anton and discussing some stuff about the map, then 2nd loop by myself. Focusing on making good plans. Was pretty choppy and slow but good fun! Good to shake out the post-travel day (with 2 hours of sleep in about 33 hours) fatigue.

Running warm up/down 13:00 intensity: (19 @1) + (5:14 @2) + (6:39 @3) + (48 @4) 2.6 km (5:00 / km) +29m 4:45 / km
ahr:156 max:179 shoes: Brooks Ghost 12

Thursday Feb 13, 2020 #

2 PM

Core 30:00 [1]
ahr:83 max:105 (rest day)

Pre-flight core!
C • Portugal 2

Wednesday Feb 12, 2020 #

10 AM

Running warm up/down 19:00 intensity: (6 @0) + (17 @1) + (14:09 @2) + (4:28 @3) 3.3 km (5:45 / km) +18m 5:37 / km
ahr:147 max:155 shoes: Brooks Ghost 12

Running 21:00 intensity: (4:10 @2) + (10:44 @3) + (6:03 @4) + (3 @5) 4.05 km (5:11 / km) +75m 4:45 / km
ahr:156 max:175 shoes: NVii Forest 2

10 min tempo
2.5 min rest
8x hills

Running warm up/down 4:00 intensity: (13 @1) + (31 @2) + (3:01 @3) + (15 @4) 0.82 km (4:53 / km)
ahr:157 max:174 shoes: NVii Forest 2

cool down part 1

Running warm up/down 13:23 intensity: (6 @0) + (6 @1) + (1:26 @2) + (11:45 @3) 2.76 km (4:51 / km)
ahr:156 max:162 shoes: Brooks Ghost 12

cool down part 2

Short on time today

Tuesday Feb 11, 2020 #

4 PM

Running 40:00 intensity: (49 @1) + (9:38 @2) + (29:06 @3) + (14 @4) + (13 @5) 8.31 km (4:49 / km) +23m 4:45 / km
ahr:155 max:173 shoes: Brooks Ghost 12

Wasn’t feeling super hot today

Strength 36:00 intensity: (35:00 @1) + (50 @2) + (10 @3)
ahr:92 max:133

Monday Feb 10, 2020 #

1 PM

Running warm up/down 27:00 intensity: (7:02 @1) + (10:23 @2) + (8:47 @3) + (48 @4) 4.76 km (5:40 / km) +20m 5:33 / km
ahr:155 max:167 shoes: Brooks Ghost 12

Sun went away 3 minutes into my run :(

Running intervals 24:00 intensity: (16 @2) + (2:04 @3) + (2:56 @4) + (18:44 @5) 5.46 km (4:24 / km) +7m 4:22 / km
ahr:176 max:187 shoes: Brooks Ghost 12

5mins,
(2off),
5x1min on, 1 min off,
(2off),
5mins

5mins at 8k pace, 1mins fast. Felt pretty good today surprisingly, but was breathing hard. Body held up too!

Running warm up/down 18:30 intensity: (14 @1) + (1:43 @2) + (16:33 @3) 3.62 km (5:07 / km) +20m 4:59 / km
ahr:160 max:171 shoes: Brooks Ghost 12

Ankle/foot started hurting on the last bit of the cool down.
saw the AT today. Likely just tightness in my calves as well as too much stress on the muscle that flexes the big toe. Maybe from new classic boots/classic technique, or from running in sloppy snow. All of this doesn’t help my already mildly compromised tibialis posterior tendon. She didn’t seem overly concerned about it so I just have to really keep up on rolling my feet and I should be okay!

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