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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jun 12, 2022:

activity # timemileskm+m
  Cycling5 4:18:00 52.9(12.3/h) 85.13(19.8/h) 781
  Running4 2:47:00 19.65(8:30) 31.63(5:17) 170
  Strength2 1:40:00
  Orienteering1 1:20:00 8.71(9:11) 14.01(5:43) 55
  Map Study1 30:00
  Yoga1 20:00
  Total11 10:55:00 81.26 130.77 1006
  [1-5]11 10:05:00

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MoTuWeThFrSaSu

Sunday Jun 12, 2022 #

10 AM

Running (Map run ) 36:00 intensity: (2:36 @1) + (6:35 @2) + (26:05 @3) + (44 @4) 6.69 km (5:23 / km) +102m 5:00 / km
ahr:158 max:172 shoes: HOKA Speedgoat 4

Run with sprint course visualization. making sure to fold my map with the pretend “turns”, check control descriptions and visualize it at a race pace. + strides.
Probably would have been easier if I’d remembered to put my contacts in.

Map Study 30:00 [0]

Saturday Jun 11, 2022 #

11 AM

Cycling 14:00 [1] 4.55 km (19.5 kph) +40m
ahr:125 max:153

1 PM

Orienteering 1:20:00 intensity: (6:17 @1) + (7:31 @2) + (37:54 @3) + (26:22 @4) + (1:56 @5) 14.01 km (5:43 / km) +55m 5:36 / km
ahr:165 max:187 shoes: HOKA Clifton 8

Went to Waterloo today for some sprint training.

Chill control picking WU
A bunch of sprint O-tervals of different length. Got trapped once not seeing an uncrossable wall and ended up higher up than I wanted, and once when I turned too early while reading ahead. A little pause in the residence area trying to see if I could get through or not (low quality print job didn’t help).
Overall though went pretty well. Control descriptions would have been good to have along but flow was getting better each time and I could open up and push harder when appropriate. Definitely nervous for WOC with lack of O recently but not a ton of options for sprint in Hamilton.

Also photobombed Waterloo’s convocation today. Whoops.
4 PM

Cycling 14:00 [1] 4.55 km (19.5 kph) +35m
ahr:132 max:160

Friday Jun 10, 2022 #

5 PM

Cycling 1:08:00 intensity: (58:36 @1) + (5:24 @2) + (4:00 @3) 25.11 km (22.2 kph) +227m
ahr:122 max:161 shoes: Kona Jake CX Bike

Thursday Jun 9, 2022 #

5 PM

Running 45:00 intensity: (8:55 @1) + (9:25 @2) + (25:40 @3) + (1:00 @4) 8.7 km (5:10 / km) +54m 5:01 / km
ahr:152 max:174 shoes: HOKA Clifton 7 (2)

Mentally preparing for an interval workout all day then coach says no intervals :/
A few hills for good measure just to tax the body.

Yoga 20:00 [0]
ahr:82 max:101

“Cardio flow”, love this

Wednesday Jun 8, 2022 #

1 PM

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: HOKA Clifton 8

Various running for research study.
4 PM

Cycling (CX) 1:20:00 intensity: (57:09 @1) + (20:00 @2) + (2:51 @3) 30.25 km (22.7 kph) +176m
ahr:123 max:147 shoes: Kona Jake CX Bike

Rail trail to reduce required thinking power.
Got almost all the way out when I found out that a screw came out of my cleat on my shoe, making it impossible to clip out on my left side without stopping, and contorting my leg in my uncomfy ways to get out. Ride all the way back clipped in on one side only.

Strength 50:00 intensity: (47:00 @1) + (3:00 @2)
ahr:104 max:157

Tuesday Jun 7, 2022 #

4 PM

Running 1:11:00 intensity: (4:42 @1) + (6:09 @2) + (37:15 @3) + (17:41 @4) + (5:13 @5) 14.23 km (4:59 / km) +14m 4:58 / km
ahr:166 max:188 shoes: HOKA Clifton 7 (2)

Workout after a crazy day

6x600m on the grass while dodging geese (1min rest ish)
4x 200m on the track w 200m jog (flats)

Monday Jun 6, 2022 #

3 PM

Cycling (MTB) 1:22:00 intensity: (47:17 @1) + (27:27 @2) + (7:16 @3) 20.67 km (15.1 kph) +304m
ahr:131 max:162 shoes: Specialized Camber MTB

The rain radar lied to me, pretty soaked.
Single trak trails getting pretty overgrown these days.
7 PM

Strength 50:00 [1]
ahr:96 max:121

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