Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jan 15, 2017:

activity

time

miles

XC Skiing

2:50:00

21.44

(7:56)

34.51

(4:56)

Cycling

2:05:00

Strength

1:40:00

Stretching

1:09:00

Water running

45:00

Orienteering

44:00

2.75

(16:01)

4.42

(9:57)

Core

40:00

Running - Snowshoe

32:06

2.74

(11:43)

4.41

(7:17)

Road running

31:30

3.9

(8:04)

6.28

(5:01)

Track

15:25

2.11

(7:18)

3.4

(4:32)

Other

10:00

Rowing Erg

10:00

Total

11:32:01

32.95

53.02

[1-5]

10:23:01

2:04

0:00

» now

Sunday Jan 15, 2017 #

XC Skiing 1:30:00 [2] 18.0 km (5:00 / km)

Another great ski st GN with the famjam! Trails a little choppy in places but still super fast and fun!

C • Solid week AG! 6

Stretching 5:00 [0]

Core 15:00 [2]

Saturday Jan 14, 2017 #

Stretching 5:00 [0]

11 AM

Running - Snowshoe 26:00 [2] 3.41 km (7:37 / km)
shoes: Saucony Peregrine 6 ICE+

3 easy loops of Gula Stigen with Hammer

Running - Snowshoe 6:06 [3] 1.0 km (6:06 / km)
shoes: Saucony Peregrine 6 ICE+

Hard loop of GS to get the record of the year so far!

3 PM

XC Skiing 1:20:00 [2] 16.51 km (4:51 / km)

A+ ski at GN!

Gula Stigen 1000 - Splits

Friday Jan 13, 2017 #

Cycling (Spinning ) 30:00 [2]
(rest day)

Alternating 1 on 1 off for 10mins

Core 15:00 [2]

Stretching 5:00 [0]

Thursday Jan 12, 2017 #

1 PM

Rowing Erg warm up/down 5:00 [1]

2 PM

Strength 50:00 [3]

Cycling warm up/down (Spinning ) 15:00 [1]

Stretching 10:00 [0]

7 PM

Orienteering 44:00 [2] 4.42 km (9:57 / km)
shoes: Inov8 Oroc 280 (2)

ARX contour training.
First time orienteering in the dark in a while so it took me a little while to get into it. Right off the start I was thrown off by another flag for a different course. Then I got to the correct one and proceeded to do a semi circle back to where I started... when I finally got going again, I only had one other bigger mistake going from 7-6 (went backwards). I didn't see the veg boundary and got pushed to the right too far.
After that it was just slow, but I was able to find all the CPs well.
Coming up to the last one I was running along the river and I heard this HUGE splash and I freaked the heck out and I don't think I've ran that fast in a long time...

Wednesday Jan 11, 2017 #

Road running warm up/down 23:30 [2] 4.36 km (5:23 / km)
shoes: Brooks Launch 3

Road running tempo 8:00 [3] 1.92 km (4:10 / km)
shoes: Brooks Launch 3

Track intervals (Indoor) 15:25 [4] 3.4 km (4:32 / km)
shoes: Brooks Launch 3

6x400m at 3k pace (goal 86)
200 jog rest

83, 87, 84, 84, 86, 90

It felt so weird to run in shorts and a tank top ... I felt freeeeee!

Cycling warm up/down (Spinning ) 15:00 [1]

Stretching 8:00 [0]

Intense massage to help my quad, left my hips and tummy/hip flexor area pretty sore so no core tonight

Tuesday Jan 10, 2017 #

Rowing Erg warm up/down 5:00 [1]

Strength 50:00 [3]

Upper body and abs day which I may regret tomorrow

Other (Elliptical ) 10:00 [1]

Cycling (Spinning ) 20:00 [1]

Stretching 20:00 [0]

16 mins yoga and 4 mins rolling

Monday Jan 9, 2017 #

12 PM

Water running 45:00 [1]

The music is back!! I wasn't bored to death!!

6 PM

Cycling (Spinning ) 45:00 [1]

Feeling the same tiny twinge-y feeling in my right quad as I had last winter. Hopefully I can rest it up and it'll be alright.

C • Spinning 1

Core 10:00 [2]

Cold feeling tons better

8 PM

Stretching (Yoga) 16:00 [0]

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