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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Dec 11, 2022:

activity # timemileskm+m
  Running4 3:09:00 20.77(9:06) 33.42(5:39) 204
  XC Skiing5 2:56:24 23.07 37.12 319
  Strength2 1:29:00
  Total9 7:34:24 43.83 70.54 523

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MoTuWeThFrSaSu

Sunday Dec 11, 2022 #

9 AM

Running warm up/down (/ski ) 23:00 intensity: (14:55 @1) + (2:42 @2) + (5:23 @3) 3.57 km (6:27 / km) +16m 6:18 / km
ahr:142 max:166 shoes: HOKA Speedgoat 4

Run/ski warmup

XC Skiing race (Skate) 33:24 intensity: (3 @1) + (7 @2) + (10:08 @3) + (23:06 @4) 9.3 km (3:35 / km) +141m 3:20 / km
ahr:172 max:179

Candy Cane Cup - Skate 10km

Ouuffffff
Third time on snow and first race of the season. Shins were seizing right out of the gate. Came to the first big downhill with too much sauce and almost fell under the snow fencing …
Corners and downhills were shaky after that. Never felt like I could get into my max race pace because I felt like a Bambi. But hey, first race, it can only get better!
I also managed to punch myself in the throat with my pole on a bad corner turn… ouchie
C • Tip 1

Running 10:00 intensity: (5:14 @1) + (3:27 @2) + (1:19 @3) 1.76 km (5:41 / km) +11m 5:31 / km
ahr:144 max:155

8 PM

XC Skiing 30:00 [1] 3.53 km (8:29 / km) +11m 8:22 / km
ahr:107 max:126

Rock skiing with Nic in the park! Lots of DP and fartin around, lots of fun!

Saturday Dec 10, 2022 #

12 PM

Running 30:00 intensity: (7:34 @1) + (7:41 @2) + (14:45 @3) 6.53 km (4:36 / km) +25m 4:31 / km
ahr:150 max:164

Friday Dec 9, 2022 #

12 PM

XC Skiing (Skate ) 52:00 intensity: (18:11 @1) + (8:53 @2) + (20:14 @3) + (4:42 @4) 12.26 km (4:14 / km) +143m 4:00 / km
ahr:140 max:175

Course preview! 10 laps of the big hill is going to be difficult on Sunday, but excited for the first race of the season!!

Thursday Dec 8, 2022 #

4 PM

Running 46:00 intensity: (9:50 @1) + (17:20 @2) + (18:50 @3) 9.03 km (5:06 / km) +39m 4:59 / km
ahr:152 max:166

Wednesday Dec 7, 2022 #

10 AM

Strength 39:00 intensity: (22:00 @1) + (14:00 @2) + (3:00 @3)
ahr:122 max:151

XC Skiing warm up/down (Ski erg) 6:00 [1]

3 PM

Running (Ski striding ) 1:20:00 intensity: (32:48 @1) + (17:20 @2) + (24:26 @3) + (5:26 @4) 12.53 km (6:23 / km) +114m 6:06 / km
ahr:147 max:181 shoes: HOKA Zinal

Ski striding workout with Laura!!
Took a min to remember this motion but felt great by the end.
2x (10x 30s/30s (ish))
10min Z3 up and down
5mins in between

Monday Dec 5, 2022 #

10 AM

XC Skiing (Rollerski ) 55:00 intensity: (37:00 @1) + (14:00 @2) + (4:00 @3) 12.02 km (4:35 / km) +24m 4:32 / km
ahr:140 max:159

EZ rollerski with Laura!
7 PM

Strength 50:00 intensity: (35:00 @1) + (12:00 @2) + (3:00 @3)
ahr:108 max:136

Good full body day! Quads finally feeling normal after Wednesday strength workout last week.

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