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Training Log: AdventureGirl!

In the last 7 days:

activity # timemileskm+m
  Cycling5 3:32:00 48.0(13.6/h) 77.24(21.9/h) 257
  Orienteering5 3:16:30 18.52(10:37) 29.8(6:36) 211
  Strength2 1:10:00
  Running2 48:00 4.97(9:39) 8.01(6:00) 95
  Total12 8:46:30 71.49 115.05 564
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MoTuWeThFrSaSu

Saturday May 18 #

10 AM

Cycling 23:00 intensity: (21:00 @1) + (11 @2) + (1:49 @3) 8.16 km (21.3 kph) +11m
ahr:124 max:142

Orienteering 52:30 intensity: (9:24 @1) + (7:46 @2) + (19:00 @3) + (16:20 @4) 10.01 km (5:15 / km) +41m 5:08 / km
ahr:160 max:182 shoes: Puma Magnify Nitro 2

2k WU
O-intervals with Andrew st the experimental farm.
This was super fun! Tried to take the intervals at around a tempo pace but my legs were FEELING it and the hot temps were not helping. Still a good training effort. Missed a few optimal routechoices with the artificial barriers but felt smooth with my navigation.
My hip had zero pain today. Just noticed my hamstring getting a bit tight on the final two intervals. Nothing to be concerned about.
A lot of fitness to build before WOC, but I’m glad my body is starting to finally feel better (knock on wood)!

Todays controls: 36
2024 control bounty total: 213

Cycling 25:00 [1] 8.11 km (19.5 kph) +22m
ahr:127 max:144

Friday May 17 #

10 AM

Running 42:00 intensity: (14:55 @1) + (16:19 @2) + (10:46 @3) 7.01 km (6:00 / km) +95m 5:37 / km
ahr:149 max:168 shoes: Hoka Speedgoat 5 (2)

Trail 79 with Emma (who is from Ottawa but goes to Mac and I met at Runners Den in Hamilton!)
Was rushed out the door so I didn't have the chance to do my usual warmup and activation routine. Did a little dynamic stretching in the parking lot and was surprised at how well my hip held up despite inadequate prep!
V humid today, but lovely to get onto some trails!
12 PM

Cycling 1:06:00 intensity: (57:30 @1) + (4:19 @2) + (4:11 @3) 27.02 km (24.6 kph) +168m
ahr:132 max:157 shoes: Liv Langma Advanced Pro

Facebook marketplace quest

Thursday May 16 #

4 PM

Strength 30:00 [1]
ahr:101 max:136

Lil pre run mobility and activation and core
6 PM

Orienteering 1:03:00 intensity: (22:07 @1) + (15:52 @2) + (25:01 @3) 7.12 km (8:51 / km) +93m 8:18 / km
ahr:148 max:170 shoes: La Sportiva Kaptiva

Loops at Chapel Hill, super fun at 1:5000 scale!
Focus was on getting the right direction out of the controls but I felt very choppy today. A bit slow going (REALLY wished I had studs when going up and down the steep ravines… slid down many on my butt) but was fairly clean with my nav. Able to visualize a lot better on the west side in the technical bits (helped that the map scale made it more legible!)

Todays controls: 29
2024 control bounty total: 177

We’re halfway through May! Make a pledge to Team Canada Athletes as we navigate to controls this month to help us fundraise money so that we can train, race, and represent Canada! More info here: https://sites.google.com/view/2024-control-bounty/...

Wednesday May 15 #

8 AM

Cycling 40:00 intensity: (32:00 @1) + (6:40 @2) + (1:20 @3) 13.3 km (20.0 kph) +44m
ahr:135 max:155

1 PM

Cycling 28:00 intensity: (27:24 @1) + (36 @3) 10.65 km (22.8 kph) +12m
ahr:120 max:136

Running 6:00 [3] 1.0 km (6:00 / km)
shoes: HOKA Speedgoat 4 GTX

5 PM

Orienteering 25:00 intensity: (17:16 @1) + (5:00 @2) + (2:44 @3) 3.67 km (6:49 / km) +45m 6:25 / km
ahr:133 max:162 shoes: La Sportiva Kaptiva

Setting flags in mosquito hell

Orienteering 26:00 intensity: (19:52 @1) + (6:08 @2) 4.5 km (5:47 / km) +32m 5:35 / km
ahr:129 max:156 shoes: La Sportiva Kaptiva

Tuesday May 14 #

1 PM

Strength 40:00 intensity: (36:58 @1) + (1:50 @2) + (1:12 @3)
ahr:125 max:154

5 PM

Orienteering 10:00 [1] 1.5 km (6:40 / km)
ahr:111 max:151 shoes: Hoka Speedgoat 5 (2)

Flag setting
7 PM

Orienteering 20:00 [1] 3.0 km (6:40 / km)
ahr:116 max:158 shoes: Hoka Speedgoat 5 (2)

Monday May 13 #

Cycling 30:00 [1] 10.0 km (20.0 kph)

To/from car shop. Managed to be biking to get my car in the heaviest rain of the day and a little thunderstorm. Good stuff.

Note
(rest day)

Had planned on some cross training and a bit of strength today but got super busy. A bit of mobility and stretching was enough for today.

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Training Targets

Jan 2 – Dec 31 (365d)
Yearly training hours 1-5
Adventure Racing
+ Climbing
+ Core
+ Cross training
+ Cycling
+ Hiking
+ Orienteering
+ Other
+ Paddling
+ Rowing Erg
+ Running
+ Running - Snowshoe
+ Skating
+ Strength
+ Swimming
+ Water running
+ XC Skiing
+ Yoga [1-5]
425:00:00
actual:173:07:4240%
projected:457:54:43107%

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