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Training Log: AdventureGirl!

In the last 7 days:

activity # timemileskm+m
  XC Skiing2 2:15:00 20.31(6:39) 32.68(4:08) 616
  Strength3 1:42:00
  Cross training2 55:00
  Running2 36:00 4.38(8:13) 7.05(5:06) 24
  Total7 5:28:00 24.69 39.73 640
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MoTuWeThFrSaSu

Friday Mar 1 #

7 AM

XC Skiing (Skate) 1:09:00 intensity: (7:15 @1) + (22:00 @2) + (29:47 @3) + (9:58 @4) 17.05 km (4:03 / km) +389m 3:38 / km
ahr:153 max:174

Nakkertok morning with the GGs. Good conditions where the groomers travelled but icy everywhere else. A few icy bits here and there but generally pretty good skiing!
2x8 mins zone 3ish (3:23/km and 3:16/km) with some other accels here and there. Shins not happy... technique was definitely the limiting factor today rather than fitness. Hard season to work on technique given the rollercoaster of conditions.
Finished off by watching the GG's Big Air Competition 2024

Thursday Feb 29 #

2 PM

Cross training (elliptical ) 30:00 intensity: (25:00 @1) + (5:00 @2)
ahr:138 max:151

Easy X-train because I felt a bit of a twinge in my hamstring that caused me grief at sprint camp. Still got to soak up some sun because the cardio machines are infront of a west-facing window at the gym.
3 PM

Strength 32:00 [1]

quick 16-min torso/hips/activation session before Xtraining, then quick major movements session (DL, front squat, tripod rows, overhead press) after.

A bit of an easier week this week with some wacky weather, but enjoying some recovery.

Wednesday Feb 28 #

3 PM

Running warm up/down 19:00 intensity: (16:01 @1) + (2:14 @2) + (45 @3) 3.75 km (5:04 / km) +17m 4:57 / km
ahr:140 max:150

To/from gym. Warm breeze on the way there and a cooolllddd gusty wind on the way back. Today the high was 12C, and tomorrow the high is -12 with -20 windchill... wtf?

Strength 25:00 [1]
ahr:105 max:139

hippies
4 PM

Cross training 25:00 [1]
ahr:124 max:134

Lower back is still messed up so hopped on the elliptical so that I didn't overdo anything while running. Felt better on the run home.

Tuesday Feb 27 #

Running 17:00 intensity: (1:14 @1) + (13:59 @2) + (1:47 @3) 3.3 km (5:09 / km) +7m 5:06 / km
shoes: Puma Magnify Nitro 2

run to/from gym + walking backwards up the hill on our streeet
shorts! sun! 11C!

Strength 45:00 [1]

Same as Friday, working on functional movements + rotation.
My lower back is effed from sitting at my desk despite using every random object in our house to try and make things more ergonomic for sitting...

Monday Feb 26 #

1 PM

XC Skiing (Skate) 1:06:00 intensity: (4:11 @1) + (46:29 @2) + (15:20 @3) 15.63 km (4:13 / km) +227m 3:56 / km
ahr:145 max:165

Fortune parkway - Trail 1- trail 2 to Western cabin. Just about every type of snow consistency out there. Somehow going down fortune was too icy to get an edge but also super slow?
Feeling poooooped today, but had to get out for a work break and enjoy the sun. I need to rest and focus on my sore bod.

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Recent Comments

3+ days ago
Temps 1  
Congrats AG!!! 6  
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Next Up

Training Targets

Jan 2 – Dec 31 (365d)
Yearly training hours 1-5
Running
+ XC Skiing
+ Cross training
+ Strength
+ Cycling
+ Orienteering
+ Swimming
+ Core
+ Running - Snowshoe
+ Skating
+ Climbing
+ Paddling
+ Other
+ Yoga
+ Water running
+ Rowing Erg
+ Adventure Racing
+ Hiking [1-5]
425:00:00
actual:82:03:3119%
projected:491:00:24115%

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