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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Oct 22, 2018:

activity # timemileskm+m
  Running3 3:33:20 24.79(8:36) 39.9(5:21) 204
  Water running2 1:57:00
  Orienteering1 52:00 5.05(10:17) 8.13(6:24) 151
  Cross training1 45:00
  Strength2 35:00
  Core1 10:00
  Total10 7:52:20 29.84 48.03 355
  [1-5]10 7:45:10

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TuWeThFrSaSuMo

Monday Oct 22, 2018 #

12 PM

Water running 57:00 [1]

With Hammer and Jeff
2 PM

Strength 5:00 [3]

Strength testing as part of a lab.
9 PM

Core 10:00 [1]

https://www.youtube.com/watch?v=FYH8DsU2WCk

Sunday Oct 21, 2018 #

1 PM

Orienteering 52:00 intensity: (3:22 @1) + (14:07 @2) + (24:01 @3) + (10:30 @4) 8.13 km (6:24 / km) +151m 5:51 / km
ahr:156 max:179 shoes: Saucony Peregrine 6 ICE+ (2)

Flag pickup for P2P! Valley is looking pretty sexy right now. I miss orienteering.

Leg a little weird post run.

Saturday Oct 20, 2018 #

8 AM

Running warm up/down 28:00 intensity: (1:15 @0) + (6:16 @1) + (4:57 @2) + (14:26 @3) + (1:06 @4) 4.03 km (6:57 / km) +13m 6:50 / km
ahr:146 max:176 shoes: Saucony Guide ISO

Running 36:54 intensity: (2:24 @0) + (1:40 @1) + (13:31 @2) + (9:11 @3) + (9:55 @4) + (13 @5) 8.09 km (4:34 / km) +2m 4:33 / km
ahr:155 max:184 shoes: Saucony Guide ISO

10min tempo easy
3 min rest
8min tempo a little faster
5min rest
3km at “race pace”. Fell off the pace though, legs were so tired and couldn’t get them to turnover faster.

Lower leg feeling pretty decent throughout.

Running warm up/down 10:00 intensity: (11 @0) + (30 @1) + (52 @2) + (8:27 @3) 1.7 km (5:53 / km) +4m 5:48 / km
ahr:159 max:165 shoes: Saucony Guide ISO

Friday Oct 19, 2018 #

Event: 2018 USA Nationals - Sprint Middle Long
 

Water running 1:00:00 [1]

With Hammer

Thursday Oct 18, 2018 #

12 PM

Running warm up/down 28:00 intensity: (22 @0) + (5:58 @1) + (10:39 @2) + (10:18 @3) + (43 @4) 4.43 km (6:19 / km) +42m 6:02 / km
ahr:153 max:176 shoes: Saucony Guide ISO

I missed the Google street view car by 2 seconds when coming out of the trail! :(

Running 28:06 intensity: (9 @1) + (22 @2) + (12:33 @3) + (15:02 @4) 6.45 km (4:21 / km) +13m 4:19 / km
ahr:166 max:178 shoes: Saucony Guide ISO

3x (3min, 2, 1 - with 1min rest)
2mins between sets
All at around 5k pace. Ish. First 3mins was a little slow. Second set a little faster than goal pace.

Feeling good but a little ... uncoordinated for some reason.
C • Uncoordinated? Hmmm...did t... 2

Running warm up/down 16:30 intensity: (11 @1) + (4:00 @2) + (12:09 @3) + (10 @4) 3.11 km (5:18 / km) +42m 4:58 / km
ahr:166 max:171 shoes: Saucony Guide ISO

Wednesday Oct 17, 2018 #

11 AM

Cross training 45:00 [2]
ahr:133 max:162 shoes: Saucony Guide ISO

The usual.
C • hi 2
2 PM

Strength (/Core) 30:00 [2]
ahr:103 max:129

Tuesday Oct 16, 2018 #

4 PM

Running warm up/down 20:00 intensity: (2:41 @0) + (1:22 @1) + (11:21 @2) + (4:36 @3) 3.19 km (6:16 / km) +27m 6:01 / km
ahr:145 max:162 shoes: Saucony Guide ISO

Running 25:50 intensity: (17 @0) + (49 @1) + (3:37 @2) + (15:22 @3) + (5:09 @4) + (36 @5) 4.94 km (5:14 / km) +48m 4:59 / km
ahr:159 max:184 shoes: Saucony Guide ISO

12min tempo
5mins rest/jog down to the bottom of the hill.
5x hills

Running warm up/down 20:00 intensity: (5:30 @2) + (13:36 @3) + (54 @4) 3.95 km (5:03 / km) +13m 4:59 / km
ahr:164 max:171 shoes: Saucony Guide ISO

Only one or two little twinges in my lower leg. Got some treatment earlier today and that helped.
C • lower leg 3
C • 13

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