Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending May 7, 2017:

activity # timemileskm+m
  Cycling2 2:31:01 20.92 33.67 170
  Map Study2 1:55:00
  Road running 2 1:22:14 10.06(8:11) 16.18(5:05) 83
  Running3 1:18:45 8.22(9:35) 13.23(5:57) 160
  Water running1 1:05:00
  Strength1 55:00 0.56(1:38:41) 0.9(1:01:19) 33
  Stretching5 48:00
  Orienteering2 43:10 4.06(10:38) 6.53(6:36) 146
  Core2 35:00
  Track 1 16:46 2.03(8:17) 3.26(5:09) 1
  Total17 11:29:56 45.84 73.78 593
  [1-5]11 8:46:56

«»
2:36
0:00
» now
MoTuWeThFrSaSu

Sunday May 7, 2017 #

11 AM

Running (Road/trail) 16:00 intensity: (15 @1) + (5:12 @2) + (9:41 @3) + (52 @4) 3.16 km (5:04 / km) +70m 4:33 / km
ahr:163 max:185 shoes: Saucony Guide 10

To chedoke rail trail
C • Xtrail China 1

Running 16:45 intensity: (26 @2) + (12:53 @3) + (3:26 @4) 3.26 km (5:08 / km) +51m 4:46 / km
ahr:176 max:194 shoes: Saucony Guide 10

Planned on 3x5min tempo but was feeling like garbage so I did 8x1min with 3mins rest halfway and 4x hills.

Running 13:00 intensity: (35 @2) + (11:58 @3) + (27 @4) 2.49 km (5:13 / km)
ahr:170 max:187 shoes: Saucony Guide 10

Leg is sooooooore :(
12 PM

Stretching 20:00 [0]

5 PM

Cycling (Cross) 1:31:01 intensity: (17:55 @1) + (1:08:01 @2) + (5:05 @3) 33.67 km (22.2 kph) +170m
ahr:134 max:163 shoes: Kona Jake CX Bike

Rail trail with Nicole !

Saturday May 6, 2017 #

Map Study 25:00 [0]
(rest day)

Friday May 5, 2017 #

10 AM

Strength 55:00 intensity: (18:16 @1) + (34:00 @2) + (2:44 @3) 0.9 km (1:01:19 / km) +33m 51:52 / km
ahr:129 max:175

11 AM

Water running 1:05:00 intensity: (20:00 @1) + (45:00 @2)

1 PM

Stretching 5:00 [0]

Thursday May 4, 2017 #

Note

Ran around all morning running ARK at an elementary school- lots of fun!!

Stretching 10:00 [0]

4 PM

Road running warm up/down 31:00 intensity: (26 @1) + (19:42 @2) + (10:52 @3) 6.2 km (5:00 / km) +39m 4:51 / km
ahr:150 max:167 shoes: Saucony Guide 10

From home to Mac, and then to Bertram for our workout

Road running 23:31 intensity: (11 @1) + (1:07 @2) + (13:27 @3) + (8:39 @4) + (7 @5) 5.07 km (4:38 / km) +11m 4:35 / km
ahr:173 max:202 shoes: Saucony Guide 10

5x 800m with ~200m jog recovery. Felt pretty bleh, and got quite cold and legs cramped up but I managed to push the last one.

Road running warm up/down 9:32 intensity: (1:10 @2) + (8:22 @3) 1.55 km (6:08 / km) +24m 5:41 / km
ahr:162 max:177 shoes: Saucony Guide 10

Frozen

Wednesday May 3, 2017 #

8 AM

Orienteering 30:00 intensity: (41 @1) + (18:09 @2) + (11:10 @3) 4.3 km (6:59 / km) +87m 6:20 / km
ahr:155 max:188 shoes: Saucony Peregrine 6 ICE+

Setting out flags at Kerncliffe for a schools session today
1 PM

Orienteering 13:10 intensity: (23 @1) + (7:17 @2) + (5:30 @3) 2.23 km (5:54 / km) +59m 5:12 / km
ahr:155 max:173 shoes: Saucony Peregrine 6 ICE+

Pick up
6 PM

Running warm up/down 12:30 intensity: (1:08 @1) + (11:22 @2) 1.51 km (8:17 / km) +40m 7:19 / km
ahr:139 max:152 shoes: NB Vazee Summit

Running (Trail/terrain) 14:00 intensity: (17 @1) + (6:46 @2) + (6:47 @3) + (10 @4) 1.65 km (8:28 / km)
ahr:154 max:185 shoes: NB Vazee Summit

ARX!! Loops of pain & mud. Leg felt pretty good today!

Tuesday May 2, 2017 #

10 AM

Map Study ((Mapping)) 1:30:00 [0]

Victoria park
5 PM

Road running warm up/down 18:11 intensity: (1:07 @1) + (1:20 @2) + (15:44 @3) 3.36 km (5:25 / km) +9m 5:21 / km
ahr:158 max:171 shoes: Saucony Guide 10

Warm up + a few drills

Track 16:46 intensity: (26 @1) + (10:45 @2) + (5:35 @3) 3.26 km (5:09 / km) +1m 5:08 / km
ahr:152 max:168 shoes: Saucony Guide 10

2 sets of 4x300m with 100m jog rest. I got to the 7th one when my foot started hurting so I stopped while I was ahead.
63,66,67,66 (rest 5) 61,64,66

Not sure why heart rate wasn't up very high on this cuz I was working pretty hard... not sure if my zones are set up right ...

Running warm up/down 6:30 intensity: (8 @1) + (18 @2) + (6:04 @3) 1.16 km (5:37 / km)
ahr:168 max:178 shoes: Saucony Guide 10

6 PM

Core 15:00 [2]
ahr:109 max:135

7 PM

Stretching 8:00 [0]

Monday May 1, 2017 #

Cycling (Spinning ) 1:00:00 intensity: (10:00 @1) + (31:00 @2) + (19:00 @3)
ahr:130 max:170

WU
3x3mins w 1min rest
Rest
3x2mins w 1min rest
CD

Core 20:00 [2]
ahr:94 max:130

Stretching 5:00 [0]

« Earlier | Later »