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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Nov 21, 2022:

activity # timemileskm+m
  Running6 3:49:06 26.63(8:36) 42.86(5:21) 236
  Orienteering3 1:41:13 10.06(10:03) 16.19(6:15) 11037 /39c94%
  Strength1 38:00
  Total7 6:08:19 36.69 59.05 34637 /39c94%

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TuWeThFrSaSuMo

Sunday Nov 20, 2022 #

9 AM

Running warm up/down 20:00 intensity: (10:53 @1) + (3:47 @2) + (5:20 @3) 2.83 km (7:04 / km) +2m 7:02 / km
ahr:142 max:164 shoes: NVii Forest 1 (3)

Orienteering race 49:48 intensity: (5:30 @1) + (1:17 @2) + (34:13 @3) + (8:10 @4) + (38 @5) 7.52 km (6:37 / km) +40m 6:27 / km
ahr:163 max:188 shoes: NVii Forest 1 (3)

Ontario Orienteering Champs - Mass Start "Long"
3rd! More soon!
C • soon 5

Saturday Nov 19, 2022 #

Event: Ontario Orienteering Champs
 
10 AM

Running warm up/down 24:00 intensity: (16:37 @1) + (4:55 @2) + (2:28 @3) 3.48 km (6:54 / km) +2m 6:53 / km
ahr:133 max:160 shoes: NVii Forest 1 (3)

Orienteering race 33:45 intensity: (9:21 @1) + (4:30 @2) + (11:20 @3) + (7:52 @4) + (42 @5) 4.9 km (6:54 / km) +32m 6:41 / km
ahr:154 max:195 spiked:21/22c shoes: NVii Forest 1 (3)

Ontario Orienteering Champs - Middle
M21E

More tm
C • tm 8

Running warm up/down 12:16 [1] 2.01 km (6:06 / km) +3m 6:04 / km
ahr:153 max:176 shoes: NVii Forest 1 (3)

2 PM

Running warm up/down 15:30 intensity: (8:40 @1) + (5:13 @2) + (1:37 @3) 2.18 km (7:07 / km) +2m 7:05 / km
ahr:136 max:157 shoes: NVii Forest 1 (3)

Orienteering race 17:40 intensity: (35 @1) + (11 @2) + (3:21 @3) + (12:54 @4) + (39 @5) 3.78 km (4:41 / km) +38m 4:27 / km
ahr:171 max:185 spiked:16/17c shoes: NVii Forest 1 (3)

Ontario Orienteering Champs - Sprint
M21E

More tm

Running warm up/down 5:00 [1] 0.79 km (6:20 / km)
ahr:151 max:160 shoes: NVii Forest 1 (3)

Friday Nov 18, 2022 #

9 AM

Running 41:00 intensity: (9:52 @1) + (11:17 @2) + (18:32 @3) + (1:19 @4) 8.51 km (4:49 / km) +49m 4:41 / km
ahr:151 max:174 shoes: HOKA Clifton 8 (2)

Nice morning run, pretty dusting of snow along Spencer Creek.
Excited for Ontario O Champs this weekend!
6 PM

Strength 38:00 [1]
ahr:96 max:128

Thursday Nov 17, 2022 #

Note
(rest day)

2 much Skool

Wednesday Nov 16, 2022 #

1 PM

Running 1:02:20 intensity: (13:44 @1) + (11:03 @2) + (32:39 @3) + (4:22 @4) + (32 @5) 13.02 km (4:47 / km) +50m 4:42 / km
ahr:153 max:186 shoes: HOKA Clifton 8 (2)

WU
4x 800m, 200m jog (2:55, 2:54, 2:53, 2:48)
CD

Very happy with this workout. Cold air had my lungs burning but body feels good. Sore calves are the only remnant from this weekend.

Tuesday Nov 15, 2022 #

4 PM

Running 49:00 intensity: (1:22 @1) + (7:30 @2) + (40:08 @3) 10.05 km (4:52 / km) +127m 4:35 / km
ahr:157 max:168 shoes: HOKA Clifton 8 (2)

First chilly run this season. Big toe still angry from getting spiked at Bayfront 2 months ago.

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