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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Cycling17 16:41:47 165.15 265.79 1342
  Strength8 6:00:02
  Running13 4:24:00 29.14(9:04) 46.89(5:38) 199
  Water running3 3:15:00
  Stretching19 2:40:00
  Core5 2:15:00
  Map Study3 35:00
  Orienteering1 35:00 2.56(13:41) 4.11(8:30) 18
  Cross training1 10:00
  Total52 36:35:49 196.85 316.79 1559
  [1-5]39 33:39:22

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Sunday Apr 30, 2017 #

11 AM

Running (Trail/terrain) 40:00 intensity: (12 @0) + (10 @1) + (7:41 @2) + (31:57 @3) 5.72 km (6:59 / km) +70m 6:35 / km
ahr:162 max:177 shoes: Saucony Guide 10

Rainy run with Hammer and Sudden!
1 PM

Stretching 15:00 [0]

6 PM

Core 45:00 [2]
ahr:113 max:151

Saturday Apr 29, 2017 #

10 AM

Cycling (MTB) 1:00:02 intensity: (41 @1) + (30:11 @2) + (29:10 @3) 11.64 km (11.6 kph) +32m
ahr:156 max:177

More exploring, open rock single track, and
massive puddles!
3 PM

Orienteering 35:00 intensity: (12 @0) + (2:38 @1) + (25:32 @2) + (6:38 @3) 4.11 km (8:30 / km) +18m 8:20 / km
ahr:144 max:179 shoes: Saucony Guide 10

Orienteering on the pseudo-map up in Nobel with Hammer, Sudden and Isak! Always tricky orienteering in this weird map but always fun! Looove this terrain :D

Friday Apr 28, 2017 #

4 PM

Cycling (MTB) 1:36:20 intensity: (45 @0) + (14:22 @1) + (1:11:51 @2) + (9:22 @3) 20.0 km (12.5 kph) +131m
ahr:137 max:171

Exploring new trails AR style with Hammer! Fun stuff :) #hikeabike
6 PM

Stretching 5:00 [0]

Thursday Apr 27, 2017 #

Stretching 10:00 [0]

8 AM

Cycling (Cross) 1:10:02 intensity: (11 @0) + (3:47 @1) + (46:39 @2) + (19:18 @3) + (7 @4) 22.04 km (18.9 kph) +173m
ahr:148 max:182 shoes: Kona Jake CX Bike

Chedoke rail trail and some of the trails at scenic woods. I think those trails are a little too sketch for just a cross bike ...


Also... I'M FREE
C • Congrats! :) 1
3 PM

Running 29:41 intensity: (10 @1) + (7:25 @2) + (21:56 @3) + (10 @4) 5.52 km (5:23 / km) +26m 5:15 / km
ahr:164 max:183 shoes: Saucony Guide 10

With Chloe !!! :D
C • Woohoo! 1
9 PM

Core 20:00 [2]
ahr:102 max:144

Wednesday Apr 26, 2017 #

Stretching 5:00 [0]

7 AM

Running 30:02 intensity: (20 @1) + (55 @2) + (19:26 @3) + (9:21 @4) 5.32 km (5:39 / km) +24m 5:32 / km
ahr:175 max:186 shoes: Saucony Guide 10

It sure why my heart rate was so high today but I felt pretty decent.
One. More. Exam.

Tuesday Apr 25, 2017 #

Note
(rest day)

Feeling like I got hit by a truck today so I decided to take a day off and study for my last exam tomorrow afternoon... so close and so far ...

I'm going to start running 2 days in a row this week and then start workouts again next week- hopefully the body can keep up!

Monday Apr 24, 2017 #

4 PM

Running 30:00 intensity: (1:30 @2) + (26:02 @3) + (2:28 @4) 5.45 km (5:30 / km) +23m 5:23 / km
ahr:170 max:187 shoes: Saucony Guide 10

Weeeeeeee up to 30mins and feeling good! Churchill trails with Hammer. Decided I should start getting some hills in too now that I'm going a little longer.
C • That's great but there is n... 2
5 PM

Core 10:00 [1]

Stretching 10:00 [0]

Sunday Apr 23, 2017 #

3 PM

Strength (/Core) 45:02 intensity: (7 @0) + (6:08 @1) + (38:06 @2) + (41 @3)
ahr:135 max:156

Went to the outdoor circuit area at the track to do some strength since it was too nice of a day to spend it inside!
5 PM

Stretching 5:00 [0]

T-3ish days

Saturday Apr 22, 2017 #

Event: West Point National Meet
 
7 AM

Cycling (Cross ) 53:58 intensity: (4:24 @1) + (29:32 @2) + (19:55 @3) + (7 @4) 13.8 km (15.3 kph) +183m
ahr:148 max:184 shoes: Kona Jake CX Bike

To SMT. Met up with Trav, Tarno and Milla and played around the trails for a bit while they ran

Running 20:17 intensity: (2:26 @2) + (17:51 @3) 3.05 km (6:39 / km) +56m 6:06 / km
ahr:165 max:178 shoes: Saucony Guide 10

Stashed the bike and went for a run with the crew. Ice easy pace and I felt great! Leg is a little tender though.
Got a new watch yesterday so I can start using HR when I'm training.

Cycling (Cross) 36:18 intensity: (27:12 @2) + (9:06 @3) 11.9 km (19.7 kph) +22m
ahr:147 max:170 shoes: Kona Jake CX Bike

Home along the rail trail with a speedy 1k in there! Such a gorgeous morning! Can't wait to spend the rest of the day studying!!1!!1!!!
9 AM

Stretching 5:00 [0]

Friday Apr 21, 2017 #

Water running 1:20:00 intensity: (50:00 @1) + (30:00 @4)

10min WU
30mins intervals. Really tried to push hard and get my HR and breathing up. It did.
40min CD

Stretching 10:00 [0]

Thursday Apr 20, 2017 #

8 AM

Cycling (VO2) 10:00 [5]

VO2 Testing on the bike today!
Surprised with a low 52.4, but granted it was on a bike and my sleep is definitely not at its best of quality at the moment... Will have to do a treadmill test sometime! I am still 142% higher than the rest of the girls my age/weight :P
C • 142% Higher 4
11 AM

Running 20:30 [2] 3.9 km (5:15 / km)
shoes: Saucony Guide 10

Rain rain go away

Wednesday Apr 19, 2017 #

Cycling (Spinning ) 35:00 intensity: (5:00 @1) + (20:00 @2) + (10:00 @3)

C • VO2 2

Strength 40:00 [3]

Not sure if I'm just tired from lack of sleep, I'm getting sick or my iron is low again but I keep feeling super lightheaded when doing strength, especially when doing things where I standup and squat down. I'll make sure to keep eating well and keep taking my iron too.
C • Could be orthostatic hypotension 5

Tuesday Apr 18, 2017 #

Running 20:30 [2] 4.05 km (5:04 / km)
shoes: Saucony Guide 10

Wow such run. Much long. Wow.
Buuuuusy day today and pounded down with studying made for lots of hyper giggles on this run with my teammate :')

Stretching 5:00 [0]

Monday Apr 17, 2017 #

Cycling (MTB) 1:00:00 intensity: (45:00 @2) + (15:00 @3) 13.6 km (13.6 kph)

Anotha one in CIL trails

Sunday Apr 16, 2017 #

Running 15:00 [2] 2.93 km (5:07 / km)
shoes: Saucony Peregrine 6 ICE+

CIL trails

Cycling (MTB) 45:00 intensity: (35:00 @2) + (10:00 @3) 12.65 km (16.9 kph)

Super sloggy ride on CIL trails with Hammer - Feel like I got my MTB groove back!

Strength 10:00 [3]

Carrying 3 Greenland style kayaks up and down hills and then back to the cottage is tough work

Saturday Apr 15, 2017 #

Core 50:00 [2]

Mostly core with some physio and other technical things

Stretching 10:00 [0]

Friday Apr 14, 2017 #

Cycling (Cross) 1:24:00 intensity: (1:04:00 @2) + (20:00 @3) 32.1 km (22.9 kph)

Started off on the CIL trails with the fam jam. Got to a nice spot near the lake and Hammer and I went running. Then I went back and along Shebe road for a while to enjoy the rest of the lovely sunshine-y weather :)

Running 17:00 [2] 3.3 km (5:09 / km)
shoes: Saucony Guide 10

Felt good!

Stretching 10:00 [0]

Thursday Apr 13, 2017 #

Strength 50:00 [3]

Cross training 10:00 [2]

On the ARC trainer

Stretching 5:00 [0]

Wednesday Apr 12, 2017 #

Running 14:00 [2] 2.75 km (5:05 / km)
shoes: Saucony Guide 10

Woohooooo

Water running 45:00 [1]

Stretching 10:00 [0]

Tuesday Apr 11, 2017 #

Strength 55:00 [3]

Quality session today, but I started to feel really dizzy and almost lost my balance when I stood up at one point so I called it a day. Was planning on hitting the ARC trainer but decided to play it safe and rest.

Stretching 5:00 [0]

Monday Apr 10, 2017 #

Map Study 10:00 [0]

9 AM

Cycling (MTB) 52:00 [2] 12.44 km (14.4 kph) +44m

Fun slog-along on the CIL trail with Hammer. The trails were quite soft with some snowy spots in places so it meant for slow going most of the time. Legs were also quite tired from the weekend.
10 AM

Stretching 5:00 [0]

Sunday Apr 9, 2017 #

3 PM

Cycling warm up/down (Cross ) 10:00 [1] 3.7 km (22.2 kph)

Warm up and down for my 'run' down at Nobel beach

Running 10:00 [1] 1.68 km (5:57 / km)
shoes: Saucony Guide 10

Run around at Nobel beach

Core 10:00 [3]

4 PM

Cycling (Cross ) 1:03:00 intensity: (53:00 @2) + (10:00 @3) 25.0 km (23.8 kph) +130m

With Daddio!
8 PM

Stretching 5:00 [0]

Saturday Apr 8, 2017 #

2 PM

Cycling (Cross ) 2:11:00 intensity: (1:40:00 @2) + (31:00 @3) 50.53 km (23.1 kph) +266m

Absolutely beautiful ride in Parry Sound!
Went along Nobel Rd. with Will and then went a bit longer down Shebeshekong Rd. by myself. Not a cloud in the sky and hardly any cars on the roads - perfect!

Friday Apr 7, 2017 #

Cycling (MTB) 10:00 [1]
(rest day)

Easy ride down to Nobel beach with Hammer to watch the sunset - lovely!
Wasn't planning on a rest day but with the long drive up I wanted to get some good studying done today. Long ride planned for tomorrow!

Thursday Apr 6, 2017 #

8 AM

Running 10:00 [1] 1.92 km (5:13 / km)
shoes: Saucony Peregrine 6 ICE+

10 whole minutes ! Woot! Tested some other shoes to see how it felt.

Leg feels alright but calves are tight so it's not great. Hopefully I can go see the trainer today to get that worked on.
2 PM

Strength 1:00:00 [3]

Similar to Tuesday
3 PM

Stretching 20:00 [1]

Whole right leg is cramped up
4 PM

Cycling (Spinning ) 1:05:00 intensity: (25:00 @2) + (30:00 @3) + (10:00 @4)

Spin class and I'm ded

Wednesday Apr 5, 2017 #

11 AM

Water running 1:10:00 [1]

No feeling up to much today
4 PM

Map Study 10:00 [0]

Looking at the maps that Jan Erik posted again because he keeps picking cool sprints!
5 PM

Stretching 15:00 [0]

Much needed stretch and roll!

Tuesday Apr 4, 2017 #

7 AM

Running 7:00 [1] 1.3 km (5:23 / km)
shoes: Saucony Guide 9

First run in 6 weeks! Short and sweet and felt pretty good! So happy that lovely lime green colour is back on my log :)
C • Yay!! Pretty indeed! 1
C • disguise 1
2 PM

Strength 50:00 [3]

Combo strength, core and physio-type strength
4 PM

Stretching 5:00 [0]

Monday Apr 3, 2017 #

Note
(rest day)

Tired after lots of training this week so today is a blessed rest day. I talked to the trainer and my coach about a running plan for the month. Starting slow with 5-10mins every other day this week (with cross training) and then building up by 5-10 more the following weeks. Lots of exercises and physio stuff to do too.

Sunday Apr 2, 2017 #

Map Study 15:00 [0]

Looking at the maps Jan Erik posted
10 AM

Cycling (cross) 1:40:07 [2] 36.4 km (21.8 kph) +361m
shoes: Kona Jake CX Bike

Lovely spring road ride with Maddy! Took a wrong turn and ended up coming back to Governors Rd. by mistake so we just kinda went with it for the last little bit. Stunning day with tons of sun and lots of smiles :)
C • Sue 5

Saturday Apr 1, 2017 #

Cycling warm up/down (Spinning ) 20:00 [1]

Strength 50:00 [3]

Strength and core with another teammate who is also just coming back from an injury

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