Attackpoint - performance and training tools for orienteering athletes

Training Log: AdventureGirl!

In the last 7 days:

activity	#	time	miles		km		+m
Cycling	2	2:39:00	28.59		46.01		379
Strength	3	2:15:00
Cross training	5	1:00:00
Running	2	25:00	2.33	(10:45)	3.74	(6:41)
Total	8	6:19:00	30.91		49.75		379
[1-5]	8	6:10:00

1:48

0:00

Saturday Jun 3 #

2 PM

Cross training warm up/down (Elliptical ) 10:00 [1]
ahr:117 max:128

Strength 43:00 [1]
ahr:113 max:149

Brain = tired

Friday Jun 2 #

12 PM

Cycling (Indoor bike ) 51:00
ahr:140 max:172

Shitty hotel bike that made extremely sketchy noises workout.
WU
2x (5x 2mins, 1min)
CD on elliptical

Bike just did not fit nicely so it was a little awkward to get going hard, but we got ‘er done.

Cross training warm up/down (Elliptical ) 15:00
ahr:139 max:176

Thursday Jun 1 #

11 AM

Cross training warm up/down (Elliptical ) 15:00 [1]

12 PM

Strength 46:00 [1]
ahr:116 max:147

Wednesday May 31 #

5 PM

Running (Treadmill ) 10:00 1.8 km (5:33 / km)
ahr:111 max:131 shoes: Hoka Clifton 8 (3)

Hotel treadmill, in Toronto for a conference this weekend.
2 min walk WU
3x 2 min run, 1 min walk.
My shin didn’t like this so I switched to the elliptical.

+ some walking around the city!

Cross training (Elliptical ) 5:00 [1]

Tuesday May 30 #

8 AM

Cross training 15:00 [1]
ahr:138 max:148

Strength 46:00 [1]
ahr:116 max:159

4 PM

Running (Walk/run) 15:00 1.94 km (7:43 / km)
ahr:123 max:159 shoes: Hoka Clifton 8 (3)

Walk/run with Nic! Shin feeling pretty good.
+ drills to warmup.

Monday May 29 #

11 AM

Cycling (Road) 1:48:00 46.01 km (25.6 kph) +379m
ahr:149 max:176 shoes: Kona Jake CX Bike

5x ~3km! Happy with this effort, I think I've got a bit more power in the legs after all the riding recently. Happy with some of the speeds I was hitting considering I don't have road tires and the winds on the way back east were brutal!
Time to get road slicks?

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Next Up

6w, 5d: 2023 North American Orienteering Championships Y!!
48w, 0d: Challenge the Shield Adventure Run Y
All Upcoming

Training Targets

Jan 1 – Dec 31 (365d) Yearly training hours (Z1-5)
XC Skiing + Strength + Running + Yoga + Cycling + Orienteering + Cross training + Paddling + Swimming + Core + Running - Snowshoe + Skating + Climbing + Other + Water running + Rowing Erg + Adventure Racing + Hiking [1-5]	450:00:00
actual:	182:29:45	40%
projected:	432:32:20	96%