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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Mar 8, 2020:

activity # timemileskm+m
  Running5 4:41:30 33.48(8:25) 53.88(5:14) 506
  Strength2 1:30:00
  Orienteering2 1:08:00 7.04(9:40) 11.32(6:00) 166
  Cross training1 46:00
  Cycling1 30:00
  Core2 10:00
  Total10 8:45:30 40.51 65.2 672
  [1-5]10 8:42:34

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MoTuWeThFrSaSu

Sunday Mar 8, 2020 #

10 AM

Running 31:00 intensity: (12 @0) + (3:09 @1) + (10:18 @2) + (15:13 @3) + (1:31 @4) + (37 @5) 4.7 km (6:35 / km) +175m 5:33 / km
ahr:154 max:189 shoes: NVII Forest 1

Warm up to Rockcliffe

Orienteering 32:00 intensity: (26 @1) + (4:16 @2) + (26:41 @3) + (30 @4) + (7 @5) 3.41 km (9:22 / km) +108m 8:05 / km
ahr:157 max:178 shoes: NVII Forest 1

Some fun O with Sofie!! Slick mud and some ice/snow made it kind of slow but the woods were really nice and the sun was shining! Felt kind of choppy with the Nav but was visualizing really well.

Running 27:00 intensity: (11 @1) + (3:23 @2) + (19:17 @3) + (4:09 @4) 4.23 km (6:23 / km) +109m 5:39 / km
ahr:165 max:189 shoes: NVII Forest 1

Saturday Mar 7, 2020 #

3 PM

Running 40:30 intensity: (5:22 @1) + (18:20 @2) + (14:10 @3) + (2:13 @4) + (25 @5) 7.53 km (5:23 / km) +59m 5:11 / km
ahr:148 max:176

Friday Mar 6, 2020 #

1 PM

Cross training 46:00 intensity: (2:16 @0) + (33:03 @1) + (7:56 @2) + (2:45 @3)
ahr:133 max:160

Strength 45:00 intensity: (35:00 @1) + (10:00 @2)
ahr:80 max:120

Thursday Mar 5, 2020 #

6 PM

Orienteering 36:00 intensity: (11:43 @2) + (17:56 @3) + (4:28 @4) + (1:53 @5) 7.91 km (4:33 / km) +58m 4:24 / km
ahr:154 max:183 shoes: Brooks Ghost 12

Final X League!!

Cycling (Spinning ) 30:00 intensity: (11:20 @1) + (18:00 @2) + (40 @3)
ahr:119 max:143

Wednesday Mar 4, 2020 #

12 PM

Core 5:00 [1]

1 PM

Running warm up/down 25:00 intensity: (5:00 @1) + (12:30 @2) + (7:30 @3) 4.52 km (5:32 / km) +28m 5:22 / km
ahr:146 max:161 shoes: Brooks Ghost 12

Running intervals 9:00 intensity: (22 @1) + (42 @2) + (5:56 @3) + (2:00 @4) 2.22 km (4:04 / km) +14m 3:56 / km
ahr:156 max:186 shoes: Brooks Ghost 12

Workout part 1 because I accidentally stopped my watch

Running intervals 22:00 intensity: (10 @1) + (2:19 @2) + (10:31 @3) + (9:00 @4) 4.79 km (4:36 / km) +33m 4:26 / km
ahr:167 max:187 shoes: Brooks Ghost 12

Part 2

full was: 3min (1min), 5min (2), 7min (3), 5min (2), 3min.

felt like poo. super tired. school sucks.
some foot niggles but it was SUNNY so that's okay.

Running warm up/down 23:00 intensity: (10 @0) + (14 @1) + (31 @2) + (21:36 @3) + (29 @4) 4.71 km (4:53 / km) +17m 4:48 / km
ahr:151 max:163 shoes: Brooks Ghost 12

Tuesday Mar 3, 2020 #

9 AM

Strength 45:00 intensity: (30:00 @1) + (14:17 @2) + (42 @3) + (1 @4)
ahr:102 max:151

1 PM

Running 30:00 intensity: (3 @0) + (3:44 @1) + (16:13 @2) + (10:00 @3) 6.33 km (4:44 / km) +23m 4:39 / km
ahr:148 max:165 shoes: Brooks Ghost 12

Monday Mar 2, 2020 #

12 PM

Core (Activation) 5:00 [1]

Hips and feet
1 PM

Running warm up/down 25:00 intensity: (9:34 @1) + (13:17 @2) + (2:09 @3) 4.3 km (5:48 / km) +20m 5:41 / km
ahr:135 max:158 shoes: Brooks Ghost 12

Running intervals 29:00 intensity: (5:06 @2) + (12:05 @3) + (9:00 @4) + (2:49 @5) 6.47 km (4:29 / km) +8m 4:27 / km
ahr:151 max:176 shoes: Brooks Ghost 12

10min tempo
Rest 4mins
8x (1min on 1min off)

Felt really great!!

Running warm up/down 20:00 intensity: (15 @0) + (1:34 @1) + (2:04 @2) + (15:57 @3) + (10 @4) 4.07 km (4:55 / km) +20m 4:48 / km
ahr:153 max:173 shoes: Brooks Ghost 12

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