Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Feb 3, 2019:

activity	#	time	miles		km		+m
Orienteering	2	2:36:39	16.68	(9:24)	26.84	(5:50)	387
Cross training	3	2:00:00
Strength	2	1:30:00
Running - Snowshoe	1	1:00:00	2.55	(23:32)	4.1	(14:38)	108
Running	1	40:00	3.8	(10:31)	6.12	(6:32)	38
XC Skiing	2	37:00	4.28	(8:38)	6.9	(5:22)	131
Total	9	8:23:39	27.31		43.95		663

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Sunday Feb 3, 2019 #

10 AM

XC Skiing warm up/down (Skate) 5:00 [1] 1.02 km (4:54 / km)
ahr:100 max:105

Orienteering (Ski-O) 1:46:00 18.12 km (5:51 / km) +228m 5:30 / km
ahr:111 max:171

Long distance!
It was +4C (aka spring) and rainy (and unlike djsanton I didn’t call it quits :P). The snow was soft AF but some sections were half decent. A good day to really get some powerful leg push and technique.
There were a lot of very roundabout route choices which were great to make things tricky but also super draining. Made a mistake about halfway because I almost skipped #8, but other than that, no wipeouts today! Was absolutely knackered by the end.

Saturday Feb 2, 2019 #

10 AM

XC Skiing warm up/down (Skate ) 6:00 0.95 km (6:19 / km) +5m 6:10 / km
ahr:126 max:144

Orienteering (Ski-O) 50:39 8.71 km (5:49 / km) +159m 5:20 / km
ahr:122 max:162

“Sprint” distance.

First time at scenic caves in forever and first time doing ski-o in forever! Man this thing is fun!
Clean race but really pretty fatigued for the first part. Many wipeouts because it’s hard to stop on steep downhills for the cobtrol, punch the control with poles on, and punch the control when your map stand is in the way and you can’t see that your tips have gone into the deep snow until it’s too late.
We also had about 4 new Mac ski club members out for this event - first time orienteering and they all CRUSHED it! Hopefully I can peer pressure them to come to more races and trainings.

XC Skiing warm up/down (Skate) 26:00 4.93 km (5:17 / km) +126m 4:41 / km
ahr:117 max:164

Cool down and flag pick up.

3 PM

Running - Snowshoe 1:00:00 4.1 km (14:38 / km) +108m 12:56 / km
ahr:122 max:161 shoes: Saucony Peregrine GTX

Little hike/adventure in Pretty River PP with the Tarno’s and MaryAnne from the ski club. She really gets this O thing! Had fun clambering up hills and shredding it downhill.

Friday Feb 1, 2019 #

Cross training 45:00 [2]
ahr:142 max:158

Study and ARC train.

Looking forward to a weekend of ski and snowshoe -O up in Collingwood!

Thursday Jan 31, 2019 #

Strength 45:00 [3]
ahr:105 max:152

Wednesday Jan 30, 2019 #

3 PM

Cross training 35:00
ahr:141 max:167

Wanted to go ski with Soren but I also wanted to study so ARC trainer and Quizlets was the outcome. Another ultrasound before hopping on and it felt good. Did 4x 2mins harder (ish) in there to get the HR up.

4 PM

Running 36:00 5.39 km (6:40 / km) +38m 6:27 / km
ahr:157 max:171 shoes: Saucony Peregrine GTX

Beautiful snowy sunset jog with Soren and Mateas from the ski team! It was -32C with the windchill!

Running warm up/down 4:00 [1] 0.72 km (5:32 / km)
ahr:160 max:165 shoes: Saucony Peregrine GTX

Not sure if knee was achy because it’s still inflamed, it was frozen or if it was being squished by the 3 pairs of pants I was wearing... but it’s not too bad after a good roll.

Tuesday Jan 29, 2019 #

4 PM

Cross training 40:00 [2]
ahr:141 max:161

Did an ultrasound on my knee (the treatment kind) and then hopped on the ARC trainer. Playing it safe on here rather than running so that my knee can be more happy.

5 PM

Strength 45:00 [3]
ahr:102 max:147

A new VMO exercise plus weighted pushups added.

Monday Jan 28, 2019 #

Note

I got invited to represent McMaster at the B’Nai Brith Hamilton sports celebrity dinner last night! At the head table! V cool.

C • Head table 3

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