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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jun 26:

activity # timemileskm+m
  Running4 2:08:00 13.26(9:39) 21.33(6:00) 16
  Orienteering4 2:02:37 14.09(8:42) 22.67(5:25) 14715 /16c93%
  Cycling2 1:18:00 17.34(13.3/h) 27.91(21.5/h) 168
  Total10 5:28:37 44.69(7:21) 71.92(4:34) 33115 /16c93%
  [1-5]10 5:05:24

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MoTuWeThFrSaSu

Sunday Jun 26 #

Running warm up/down 10:00 [1] 1.7 km (5:53 / km)
shoes: HOKA Clifton 8

4 PM

Running warm up/down 35:00 [2] 4.0 km (8:45 / km)
shoes: Nvii XXC Crazy Light

5 PM

Orienteering race (Sprint relay ) 16:07 [5] *** 4.0 km (4:02 / km) +60m 3:45 / km
spiked:15/16c shoes: Nvii XXC Crazy Light

WOC Sprint Relay - Leg 1
A solid race, just wished I actually punched all of my controls that I ran past.

Saturday Jun 25 #

10 AM

Orienteering 25:00 intensity: (3:37 @1) + (6:39 @2) + (14:30 @3) + (14 @4) 3.58 km (6:59 / km) +16m 6:50 / km
ahr:154 max:172 shoes: HOKA Clifton 8

Model event + shake out!

Friday Jun 24 #

7 PM

Orienteering 30:00 intensity: (5:51 @1) + (4:59 @2) + (11:38 @3) + (7:19 @4) + (13 @5) 5.51 km (5:27 / km) +41m 5:15 / km
ahr:159 max:184

Same as yesterday, start easy, some controls harder, alternate.
+ strides

Thursday Jun 23 #

6 PM

Orienteering 51:30 intensity: (14:31 @1) + (12:36 @2) + (18:43 @3) + (5:40 @4) 9.58 km (5:22 / km) +31m 5:17 / km
ahr:152 max:182 shoes: HOKA Clifton 8

Post flight sprint training with Emily!
WU + drills
Half course easy, and emphasizing the race process. A few mistakes but nothing major considering the travel brain.
Second half in 2 intervals a bit faster, this felt even better!
CD

feeling pretty stiff and sore, in need of a good stretch and muscle care.

Wednesday Jun 22 #

8 AM

Cycling 18:00 intensity: (16:28 @1) + (55 @2) + (37 @3) 5.76 km (19.2 kph) +31m
ahr:128 max:150

1 PM

Running 23:00 intensity: (8:26 @1) + (2:39 @2) + (11:55 @3) 4.51 km (5:06 / km) +16m 5:01 / km
ahr:149 max:168 shoes: HOKA Zinal

EZ shake and bake with a visit to the splash pad.
Strides.

Tuesday Jun 21 #

5 PM

Running 1:00:00 intensity: (4:59 @1) + (7:11 @2) + (26:02 @3) + (12:40 @4) + (9:08 @5) 11.13 km (5:24 / km)
ahr:166 max:197 shoes: HOKA Clifton 8

Last session before WOC! Ready to rock and roll!

8min tempo, chill ish
4x 200m w cross field jog
5min rest
3x 200m w 200 jog a touch faster.
36 (oops), 40, 41, 40, 37, 38, 37
Hot as balls out, cools down was a struggle. But gotta prep for ‘Bama next month !

Monday Jun 20 #

6 AM

Cycling 1:00:00 intensity: (23:13 @0) + (33:02 @1) + (57 @2) + (2:48 @3) 22.15 km (22.1 kph) +137m
ahr:129 max:151

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