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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending May 8, 2022:

activity # timemileskm+m
  Cycling2 3:20:00 35.66(10.7/h) 57.39(17.2/h) 792
  Running4 2:40:25 19.76(8:07) 31.81(5:03) 133
  Strength2 1:25:00
  Orienteering1 1:03:00 7.78(8:06) 12.53(5:02) 13329 /29c100%
  Yoga1 20:00
  Core1 15:00
  Total9 9:03:25 63.21 101.73 105829 /29c100%
  [1-5]8 8:43:25

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MoTuWeThFrSaSu

Sunday May 8, 2022 #

2 PM

Orienteering (Sprint ) 1:03:00 intensity: (5:12 @1) + (7:16 @2) + (32:45 @3) + (17:47 @4) 12.53 km (5:02 / km) +133m 4:47 / km
ahr:161 max:182 spiked:29/29c shoes: HOKA Clifton 7 (2)

2x Sprint Temp-O-tervals

Fun sprint orienteering practice. Little bit of everything. Good flow and reading ahead.
Today’s controls: 29
May total: 63/200

Saturday May 7, 2022 #

12 PM

Cycling (MTB ) 1:50:00 intensity: (1:17:29 @1) + (21:17 @2) + (11:14 @3) 25.67 km (14.0 kph) +411m
ahr:134 max:163 shoes: Specialized Camber MTB

Lovely!

Strength 40:00 intensity: (37:00 @1) + (2:20 @2) + (40 @3)
ahr:119 max:152

Friday May 6, 2022 #

11 AM

Running warm up/down 25:00 intensity: (8:32 @1) + (5:06 @2) + (11:22 @3) 4.02 km (6:13 / km) +1m 6:12 / km
ahr:153 max:180 shoes: HOKA Clifton 7 (2)

Running race (Track ) 10:25 intensity: (46 @3) + (39 @4) + (9:00 @5) 3.0 km (3:28 / km)
ahr:187 max:209 shoes: Adidas Adizero Adios 3 Blue

3k TT!
First 3k since grade 12 and a 13s PB!
I’ll take it considering this was my first time on a track in ages and I had no idea how this should feel. Let it build throughout but still missing that top gear to kick, ouchie.
Excellent pacing job by Ryan. More excellent to see my coach smiling as I finished :)
C • 3000m 11

Running warm up/down 15:00 intensity: (2:05 @1) + (1:17 @2) + (11:38 @3) 3.09 km (4:52 / km)
ahr:156 max:164 shoes: HOKA Clifton 7 (2)

12 PM

Yoga 20:00 [0]

Thursday May 5, 2022 #

4 PM

Cycling 1:30:00 intensity: (1:09:02 @1) + (13:09 @2) + (7:49 @3) 31.72 km (21.1 kph) +381m
ahr:127 max:167 shoes: Kona Jake CX Bike

Lil spinny spin with Kendra ft lots of traffic.
5 PM

Core (Activation ) 15:00 [1]

6 PM

Running 17:00 intensity: (3:29 @1) + (1:21 @2) + (8:30 @3) + (3:40 @4) 3.58 km (4:45 / km)
ahr:157 max:182 shoes: HOKA Clifton 7 (2)

Pre-compy kinda guy. 3k TT tomorrow.
Shin felt pretty good after yesterday’s physio. Tight in my Achilles though on both feet.
+ strides.

Wednesday May 4, 2022 #

Note
(rest day)

Physio day for the shin.

Tuesday May 3, 2022 #

10 AM

Running 1:05:00 intensity: (6:00 @1) + (7:52 @2) + (36:31 @3) + (12:31 @4) + (2:06 @5) 12.6 km (5:09 / km) +58m 5:02 / km
ahr:163 max:189 shoes: HOKA Zinal

Beat the rain!
4x2mins (90s rest) ~ 3:35 pace
4 min rest
4x 90s (1min rest) ~3:25 pace

This felt decent. Lungs burning a bit from lack of intensities recently but glad to be pretty consistent each interval.
Hardly any shin pain. Maybe just a dull 1/10 ache nearing the end. Still very tender to touch. Physio tm!

Monday May 2, 2022 #

11 AM

Strength 45:00 intensity: (30:30 @1) + (14:00 @2) + (30 @3)
ahr:109 max:140

Papa gym workout with Etoile and Mama :)

Running 28:00 intensity: (11:13 @1) + (9:37 @2) + (7:10 @3) 5.51 km (5:05 / km) +74m 4:46 / km
ahr:147 max:164 shoes: Brooks Caldera 4

Minimal shin pain running! Still very sore to touch

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