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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Dec 4, 2022:

activity # timemileskm+m
  XC Skiing3 3:48:00 27.76(8:13) 44.68(5:06) 169
  Running4 3:31:30 24.92(8:29) 40.1(5:16) 162
  Strength3 2:17:00
  Total8 9:36:30 52.68 84.78 331

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MoTuWeThFrSaSu

Sunday Dec 4, 2022 #

3 PM

Running 1:10:00 intensity: (22:52 @1) + (20:57 @2) + (26:11 @3) 12.72 km (5:30 / km) +40m 5:25 / km
ahr:141 max:172 shoes: HOKA Speedgoat 4

Setting some CPs at GN and then yogging around ! Slippery snow

A bit of axe’in this morning!
C • axe'in? 7

Saturday Dec 3, 2022 #

3 PM

Running 55:00 intensity: (21:48 @1) + (27:21 @2) + (5:51 @3) 10.33 km (5:19 / km) +98m 5:05 / km
ahr:146 max:158 shoes: HOKA Speedgoat 4

Run while Hammer biked!

Strength 32:00 intensity: (27:00 @1) + (3:00 @2) + (2:00 @3)
ahr:102 max:136

Friday Dec 2, 2022 #

7 AM

XC Skiing (Roller ski) 1:28:00 intensity: (45:15 @1) + (10:52 @2) + (21:27 @3) + (10:26 @4) 18.01 km (4:53 / km) +119m 4:44 / km
ahr:146 max:179

RS intervals!
WU
10mins Z3 (aka the fastest I can go on roller skis while being confident I won’t crash).
5mins recovery
8.5 mins Z3 with 2x hill
5mins recovery
3x hill at Z3/4 with downhill rest.
CD
C • RS Intervals 1

Thursday Dec 1, 2022 #

4 PM

Running 52:00 intensity: (11:41 @1) + (24:45 @2) + (15:34 @3) 10.0 km (5:12 / km) +22m 5:09 / km
ahr:150 max:168 shoes: HOKA Clifton 8 (2)

One failed snot rocket and dead quads

Wednesday Nov 30, 2022 #

5 PM

Running 21:30 intensity: (6:45 @1) + (7:37 @2) + (7:08 @3) 4.52 km (4:45 / km)
ahr:147 max:160 shoes: HOKA Clifton 8 (2)

Meeting ran VERY late, no ski team practice for me :(

Strength 50:00 intensity: (31:31 @1) + (13:00 @2) + (5:29 @3)
ahr:130 max:158

Swap over to ski strength. First time with a leg day/ upper body day program. Legs feeling it already. Good stuff though

Running 13:00 [2] 2.53 km (5:08 / km) +2m 5:07 / km
ahr:136 max:164 shoes: HOKA Clifton 8 (2)

As you can tell by the difference in pace between this run and the run to the gym, my legs are demo’d.
C • you can always 1

Tuesday Nov 29, 2022 #

7 AM

XC Skiing (Roller skiing ) 1:20:00 intensity: (34:00 @1) + (25:20 @2) + (20:40 @3) 14.22 km (5:38 / km) +24m 5:35 / km
ahr:138 max:167

Team practice !! Warmup, some DP only, hill drills, legs only. Booty felt the burn.

Monday Nov 28, 2022 #

3 PM

XC Skiing (Roller ski) 1:00:00 intensity: (46:05 @1) + (12:12 @2) + (1:43 @3) 12.45 km (4:49 / km) +25m 4:46 / km
ahr:132 max:153

EZ with Laura!
6 PM

Strength 55:00 intensity: (45:00 @1) + (10:00 @2)
ahr:115 max:153

Some aerobic power throwing stuff too

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