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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Aug 12, 2018:

activity # timemileskm+m
  Cycling4 4:39:00 36.04(7.8/h) 58.0(12.5/h) 241
  Running3 1:35:41 10.01(9:33) 16.11(5:56) 200
  Core3 1:30:00
  Paddling 1 30:00
  XC Skiing2 30:00
  Total11 8:44:41 46.05 74.11 440
  [1-5]11 8:44:10

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MoTuWeThFrSaSu

Sunday Aug 12, 2018 #

Core 30:00 [1]

Core, hips, lower legs, feetsies.

Paddling (SUP) 30:00 [1]

Screw SUPing being an arm workout, this was a calf and foot arch workout!
Soren and I were out there for a good 90mins but I’m only counting the time that was actually strenuous.

Saturday Aug 11, 2018 #

11 AM

Cycling (MTB) 1:34:00 intensity: (31:10 @1) + (44:48 @2) + (18:02 @3) 20.04 km (12.8 kph) +99m
ahr:142 max:176 shoes: Specialized Camber MTB

6 PM

Running warm up/down 10:00 intensity: (6:30 @1) + (3:05 @2) + (25 @3) 1.27 km (7:51 / km) +18m 7:21 / km
ahr:112 max:130 shoes: NB Vazee Summit

Running 4:01 [5] 1.0 km (4:01 / km)
shoes: NB Vazee Summit

Sorry Sudden and Neil Dobbs, your records are gone O:)

Running warm up/down 6:26 intensity: (8 @0) + (11 @1) + (2:14 @2) + (3:53 @3) 0.78 km (8:17 / km) +4m 8:03 / km
ahr:153 max:168 shoes: NB Vazee Summit

Friday Aug 10, 2018 #

Note
(rest day)

R ankle feels like it needs to pop but it’s all jammed up.

Edit: ankle is feeling better after ice but still doesn’t feel right.
On another note, my lower leg has been sore pretty much every day since 3 days after the injection. It hasn’t been flipping back and forth between pain and nothing like before. It didn’t really hurt during my workout on Thursday but it did in the cool down. Probably not a good sign ...

Thursday Aug 9, 2018 #

1 PM

Running warm up/down 12:00 intensity: (6:40 @1) + (4:44 @2) + (36 @3) 2.09 km (5:45 / km) +15m 5:33 / km
ahr:133 max:157 shoes: Saucony Guide ISO

Running hills 20:34 intensity: (23 @0) + (10 @1) + (1:11 @2) + (18:22 @3) + (28 @4) 3.5 km (5:52 / km) +81m 5:16 / km
ahr:166 max:182 shoes: Saucony Guide ISO

6x long hills. Tummy not feeling the best. I think I’ve possibly developed a coffee-intolerance. *cries*

Running 12:40 intensity: (3 @1) + (31 @2) + (11:16 @3) + (50 @4) 2.25 km (5:37 / km) +40m 5:10 / km
ahr:170 max:188 shoes: Saucony Guide ISO

One more hill on the way back for good measure.

Wednesday Aug 8, 2018 #

12 PM

Core 30:00 [2]
ahr:68 max:145

Core/hips, Bring Sally Up squat challenge, lower leg and foot strength.
5 PM

Cycling (MTB) 1:00:00 intensity: (45:00 @1) + (10:04 @2) + (4:56 @3) 11.35 km (11.4 kph) +27m
ahr:131 max:163 shoes: Specialized Camber MTB

Dear bike shorts:

It would be great if you would stop getting caught on my seat when I get on.

Sincerely,
Emma

Tuesday Aug 7, 2018 #

10 AM

XC Skiing (Ski Erg ) 15:00 [2]
ahr:70 max:110

Followed by some foot and lower leg exercises
12 PM

Cycling (MTB) 50:00 intensity: (34:51 @1) + (12:05 @2) + (3:04 @3) 12.09 km (14.5 kph) +56m
ahr:132 max:167 shoes: Specialized Camber MTB

Easy go around the CIL trails with the whole famjam!
5 PM

Running 30:00 intensity: (4:20 @1) + (7:24 @2) + (15:48 @3) + (2:28 @4) 5.22 km (5:45 / km) +42m 5:32 / km
ahr:158 max:184 shoes: Saucony Guide ISO

CIL trails on the way out and then road on the way back. Pushing the uphills hard, and 2x the long one in the middle. Not sure if my iron dipped down or what but my whole body felt heavy.

Monday Aug 6, 2018 #

10 AM

Cycling (MTB) 1:15:00 intensity: (9:23 @1) + (32:00 @2) + (33:37 @3) 14.52 km (11.6 kph) +59m
ahr:150 max:177 shoes: Specialized Camber MTB

GN with Hammer. A few more single track adventures and some hike-a-bike.
12 PM

Core 30:00 [3]
ahr:90 max:134

Oof.

XC Skiing (Ski Erg) 15:00 [2]
ahr:111 max:131

Ouch.

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