Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AliC

In the 7 days ending Dec 4, 2022:

activity # timemileskm+m
  Rollerskiing2 2:35:29 22.43(6:56) 36.1(4:18) 301
  Trail running3 1:24:01 5.72 9.21 192
  Running2 1:23:16 11.77(7:04) 18.94(4:24) 243
  Strength3 56:37
  Hiking1 27:20 1.69(16:10) 2.72(10:03) 45
  Drills1 11:59 0.85(14:06) 1.37(8:46)
  Stretching2 10:39
  Total9 7:09:21 42.47 68.34 782
  [1-5]7 5:37:25

«»
1:49
0:00
» now
MoTuWeThFrSaSu

Sunday Dec 4, 2022 #

9 AM

Strength 18:12 [0]
ahr:75 max:101

Sore tonsil overnight, but was gone by the morning so did some strength. But tonsil pain came back throughout the day, so do think I'm battling some sort of illness. Took the day otherwise off.

(HR does seem high for standard strength...)

Saturday Dec 3, 2022 #

2 PM

Running 25:58 intensity: (6:12 @1) + (19:46 @2) 4.46 mi (5:49 / mi) +44m 5:39 / mi
ahr:127 max:146

Trail running 20:00 intensity: (10:00 @1) + (10:00 @2)

This run was ~ half trail ~half pavement on the bike path from Steph + Eric's new place up in Burlington, VT where they have moved for long-term. Super-exciting to see their house and to get the little cousins together!

Did not feel awesome on this run though. Legs just super-duper tight, more than I'd expect for rollerski intervals yesterday, including still iffy hamstring-to-butt attachment. Harumph.

(In hindsight: think immune system was starting to battle a little something.)
3 PM

Stretching 6:56 intensity: (6:38 @0) + (18 @1)
ahr:74 max:96

Stretching back at Steph + Eric's

Friday Dec 2, 2022 #

2 PM

Rollerskiing 1:04:26 intensity: (43 @0) + (14:12 @1) + (47:22 @2) + (2:09 @3) 10.82 mi (5:57 / mi) +129m 5:45 / mi
ahr:130 max:158

Rollerski intervals (skating): 1, 2, 3, 2, 4, 4, 3, 1 min (so kinda-pyramid, but slight changes to make sense based on terrain). Felt decent!

Thursday Dec 1, 2022 #

Note

Reflection on Nov training: Perfectly fine, although I did miss my hourly goal for the month (did: 28h, goal: 31h30). The missed time was mostly trying to be careful with my hamstring, some because of kiddo illnesses too. I usually got in core strength twice a week, I'd really like that to be more consistently 3 times. I only got in a half hour of drills/spenst when I meant to get in an hour. I guess it was the thing that most fell to the wayside with hammy issues/limited time....

I am happy with how the Middle and Long went at Nationals, I think I'm in pretty good shape and I mostly orienteered well.

For Decemeber, there aren't any big races, so it's mostly an attempt to build into ski season. I wish prospects looked better for local snow, but isn't looking particularly good in the 10 day forecast.... I'll try to up the rollerskiing/skiing to about 3h/week, keep up the core strength and also try to maintain the total training volume that amounts to 1h/day. That seems doable for me, and hopefully allows to get around the hurdles of training with family stuff during the holidays and maybe some more illnesses, although I really hope not!!

Races: Silver Fox Trot Sat Dec. 10th, hopefully Lapland Lake Ski-O Sun Dec. 18th.

And! Mondays I'll be Sylvia's coach along with 5 other kindergarten girls at Ford Sayre's program. We meet even for dryland so will be busy trying to make that fun for the kiddos!

Note

Plan for next few days:
Thurs: Easy-easy distance trail run (1h-1h15)
Fri: Rollerski intervals, pyramid; core
Sat: Easy short run with some drills (0h45-1h)
Sun: Longer run (1h15-1h30)
Mon: Core, Ford Sayre practice
Tues: Longish rollerski?
11 AM

Trail running 50:29 intensity: (24:08 @1) + (26:21 @2) 4.46 mi (11:19 / mi) +162m 10:10 / mi
ahr:125 max:147

Boo, left butt still sore, so took it even easier/shorter than planned. But! Pretty flurries were ongoing during the run and it was really pretty! Trails were still very wet though from last nights heavy rain.

Stretching 3:43 [0]
ahr:74 max:86

Calves, hammies, glutes.

Wednesday Nov 30, 2022 #

9 AM

Hiking 27:20 intensity: (23:34 @0) + (3:46 @1) 1.69 mi (16:10 / mi) +45m 14:56 / mi
ahr:81 max:107

Harumph. Something in my left butt felt really tight/sore and wouldn't let me get in a normal stride. So bailed on the planned run and walked a loop. Did feel good to move the legs and got it in before the rain at least!
3 PM

Strength 20:19 [0]
ahr:68 max:87

Normal strength.

Tuesday Nov 29, 2022 #

10 AM

Trail running 13:32 intensity: (10 @0) + (3:51 @1) + (9:31 @2) 1.26 mi (10:44 / mi) +30m 9:59 / mi
ahr:129 max:146 shoes: HOKA Challenger ATR 6

Drills 11:59 intensity: (6:44 @1) + (5:15 @2) 0.85 mi (14:06 / mi)
ahr:122 max:143 shoes: HOKA Challenger ATR 6

Running 43:09 intensity: (24 @1) + (6:31 @2) + (20:33 @3) + (15:03 @4) + (38 @5) 5.86 mi (7:22 / mi) +177m 6:44 / mi
ahr:156 max:171 shoes: HOKA Challenger ATR 6

3 x 13 min tempo (2 min rest between)! Pretty hard stuff, pleased with getting it in!

Running 14:09 intensity: (13:54 @2) + (15 @3) 1.45 mi (9:45 / mi) +22m 9:19 / mi
ahr:137 max:153 shoes: HOKA Challenger ATR 6

Monday Nov 28, 2022 #

Note

Well, probably going to miss many of my Nov training goals. But here's the plan to finish up:
Mon - Distance rollerski, 1h30 + core
Tues - 3 x 13 min running tempo + drills
Wed - 1h20 distance run + core
Thurs - Rollerski intervals, pyramid
2 PM

Strength 18:06 intensity: (18:05 @0) + (1 @3)
ahr:69 max:86

Rollerskiing 1:31:03 intensity: (32 @0) + (47:03 @1) + (43:28 @2) 11.61 mi (7:50 / mi) +172m 7:30 / mi
ahr:122 max:148

« Earlier | Later »