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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: greta_leonard

In the 7 days ending Mar 25:

activity # timemileskm+ft
  Orienteering3 3:03:46 13.35(13:46) 21.48(8:33) 740
  Running6 2:25:37 16.83(8:39) 27.09(5:23) 243
  Stretching and strength4 1:15:00
  Total10 6:44:23 30.18 48.57 983
  [1-5]10 6:12:35

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TuWeThFrSaSuMo

Sunday Mar 24 #

9 AM

Running 10:03 intensity: (1:00 @0) + (1:32 @1) + (6:55 @2) + (36 @3) 1.14 mi (8:49 / mi) +23ft 8:39 / mi
ahr:147 max:164

Warm up. I left my water bottle in the portable toilet :(

Orienteering 34:45 intensity: (37 @0) + (31 @1) + (3:02 @2) + (16:15 @3) + (12:53 @4) + (1:27 @5) 2.96 mi (11:44 / mi) +178ft 11:06 / mi
ahr:175 max:199

Good race!!!!!! Got lost for 2 minutes at 6 and hesitated but mostly satisfied

Orienteering 2:05 intensity: (2:03 @0) + (2 @3) 0.19 mi (11:02 / mi) +7ft 10:39 / mi
ahr:110 max:133


Sunday Bishop's Land - Brown Z - Splits

Saturday Mar 23 #

10 AM

Running 10:02 intensity: (2:05 @0) + (1:38 @1) + (5:32 @2) + (47 @3) 1.06 mi (9:28 / mi) +57ft 9:00 / mi
ahr:144 max:166

Warm

Orienteering 1:28:43 intensity: (16:20 @0) + (19:48 @1) + (26:23 @2) + (20:52 @3) + (5:20 @4) 5.52 mi (16:04 / mi) +259ft 15:23 / mi
ahr:150 max:192

Had a migraine during this :(
Probably one of if not the worst race I have ever had.

Saturday Quincy Lakes - Brown Z - Splits

Friday Mar 22 #

Event: 2024 OUSA Junior Nationals
 

Stretching and strength 10:00 [1]

Drills
10 AM

Orienteering 25:28 intensity: (3:56 @0) + (9:14 @1) + (10:32 @2) + (1:46 @3) 1.79 mi (14:14 / mi) +109ft 13:27 / mi
ahr:144 max:165

Model course

Running 11:18 intensity: (50 @0) + (4:34 @1) + (4:13 @2) + (1:41 @3) 1.0 mi (11:18 / mi) +163ft 9:47 / mi
ahr:144 max:156

Warm

Orienteering 32:45 intensity: (17 @0) + (31 @1) + (46 @2) + (13:03 @3) + (18:06 @4) + (2 @5) 2.89 mi (11:20 / mi) +187ft 10:41 / mi
ahr:178 max:193

Day 1 of Junior nationals. Pretty good race except for the fact that I finished by going 15-9-16 which was kinda dumb. Better write up coming soon

Friday Frenchman Coulee - Green Y - Splits

Thursday Mar 21 #

Stretching and strength 20:00 [1]

Stretching+drills+plank

Stretching and strength 15:00 [1]

Rolling out before race
2 PM

Running 32:45 intensity: (2:29 @0) + (3:17 @1) + (18:10 @2) + (8:40 @3) + (9 @4) 4.03 mi (8:08 / mi)
ahr:154 max:189

8x200 relays

Wednesday Mar 20 #

Stretching and strength 10:00 [1]

Stretching
3 PM

Running 36:22 intensity: (59 @0) + (53 @1) + (28:55 @2) + (5:35 @3) 4.01 mi (9:04 / mi)
ahr:157 max:174

Easy run!!

Tuesday Mar 19 #

Stretching and strength 20:00 [1]

drills+stretching
2 PM

Running 45:07 intensity: (1:12 @0) + (1:37 @1) + (11:37 @2) + (22:07 @3) + (4:26 @4) + (4:08 @5) 5.59 mi (8:04 / mi)
ahr:168 max:199

Going into this workout, I was not excited. Despite having a faster mile time last year, my target times were supposed to be 4 seconds faster than they were for this workout last year. I recall not being able to even finish the first set of these workouts last year, so I adjusted my time for my reps to my goal time from last year. Still a very difficult workout and I couldn't do the last 2 reps. Coaches told me to run 78 which I attempted until failure at which point I adjusted to 82. Also it was quite warm

2x4x400@79, 78, 82, 83, 82, 85, 83, 82
1 minute rest between reps
800 jog between sets
2x200

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