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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Cycling3 3:38:30 20.52 33.03 171
  Running4 2:38:31 17.29(9:10) 27.82(5:42) 155
  Stretching8 1:20:00
  Strength2 1:20:00
  Orienteering1 40:00 3.73(10:44) 6.0(6:40) 148
  Core2 35:00
  Other2 10:00
  Total15 10:22:01 41.54 66.85 474
  [1-5]11 9:04:19

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

1 PM

Cycling (Cross ) 1:38:30 intensity: (2:20 @0) + (36:05 @1) + (59:04 @2) + (1:01 @3) 33.03 km (20.1 kph) +171m
ahr:129 max:158 shoes: Kona Jake CX Bike

Decided to take Jake out for a rip on the rail trail, but it wasn’t much of a rip... I felt like a bag of trash.
4 PM

Stretching 10:00 [0]

Hip flexors very tight

Saturday Nov 25, 2017 #

Running 30:00 [2] 3.5 km (8:34 / km)
shoes: NB Vazee Summit

(Time and distance approximated)

Filming a promo video today for Drew’s orthotics company, ft me doing some orienteering. Lots of running up and down nearly every hill in the valley!
After this and Xmas shopping, my Garmin says I walked/ran 15.2km today :O
C • PROMO 2
9 PM

Stretching 5:00 [0]

Friday Nov 24, 2017 #

3 PM

Stretching warm up/down (Dynamic ) 5:00 [1]

Other (Plyometrics ) 5:00 [1]

Strength 40:00 [3]

Chin ups + got my flu shot = more ded than last Friday.
4 PM

Running 35:00 intensity: (20 @1) + (12:12 @2) + (20:08 @3) + (2:20 @4) 6.27 km (5:35 / km) +41m 5:24 / km
ahr:160 max:179 shoes: Brooks Ghost 10

5 PM

Stretching 10:00 [0]

Thursday Nov 23, 2017 #

1 PM

Running 45:31 intensity: (22 @0) + (7:00 @1) + (14:25 @2) + (22:00 @3) + (1:44 @4) 8.26 km (5:31 / km) +71m 5:17 / km
ahr:160 max:183

Struggled to keep my breathing and HR down. Some pain in my lower leg.
2 PM

Stretching 10:00 [0]

Wednesday Nov 22, 2017 #

4 PM

Cycling (Spinning ) 40:00 [1]
ahr:113 max:150

5 PM

Core 20:00 [2]

Stretching 10:00 [0]

6 PM

Orienteering 40:00 intensity: (1:10 @1) + (26:28 @2) + (11:27 @3) + (55 @4) 6.0 km (6:40 / km) +148m 5:56 / km
ahr:147 max:178 shoes: Brooks Ghost 10

Control pick at Chedoke. Took it slow, had some troubles in the dark (totally spooked at one point) but compass work was good! Legs are tired.

Tuesday Nov 21, 2017 #

Cycling (spinning ) 1:20:00 intensity: (55:00 @1) + (25:00 @3)
ahr:112 max:147

30min WU
2mins, 3mins, 4mins with 1 min rest.
2mins rest after the 4mins,
same thing back down.
25min CD

Core 15:00 [2]
ahr:73 max:117

Stretching 10:00 [0]

Monday Nov 20, 2017 #

4 PM

Running 48:00 intensity: (2:24 @1) + (27:32 @2) + (18:04 @3) 9.78 km (4:54 / km) +42m 4:48 / km
ahr:150 max:164 shoes: Brooks Ghost 10

5 PM

Stretching warm up/down 20:00 [0]

10min dynamic warm up,
10min tolling afterwards.

Other 5:00 [1]

Balance exercises

Strength 40:00 [3]

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