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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Feb 11:

activity # timemileskm+m
  Orienteering7 2:39:08 19.88(8:00) 32.0(4:58) 293
  Running6 2:36:00 16.91(9:14) 27.21(5:44) 73
  XC Skiing1 2:06:00 22.7(5:33) 36.53(3:27) 638
  Strength1 20:00
  Total10 7:41:08 59.49 95.74 1003

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MoTuWeThFrSaSu

Sunday Feb 11 #

9 AM

Running warm up/down 15:00 intensity: (13:00 @1) + (1:00 @2) + (1:00 @3) 2.17 km (6:54 / km) +2m 6:53 / km
ahr:131 max:163 shoes: HOKA Zinal

Orienteering race 13:03 intensity: (43 @1) + (3:11 @2) + (8:13 @3) + (56 @4) 2.86 km (4:33 / km) +32m 4:19 / km
ahr:158 max:178 shoes: HOKA Zinal

Running warm up/down 11:00 intensity: (1:35 @1) + (7:20 @2) + (2:05 @3) 2.04 km (5:24 / km) +1m 5:23 / km
ahr:150 max:159 shoes: HOKA Zinal

Running warm up/down 8:00 intensity: (5:53 @1) + (1:41 @2) + (26 @3) 1.36 km (5:53 / km)
ahr:130 max:143 shoes: Puma Magnify Nitro 2

Orienteering race 15:33 intensity: (1:03 @1) + (42 @2) + (7:04 @3) + (6:44 @4) 3.66 km (4:15 / km) +31m 4:04 / km
ahr:164 max:178 shoes: Puma Magnify Nitro 2

12 PM

Running warm up/down 7:00 intensity: (5:36 @1) + (35 @2) + (49 @3) 1.23 km (5:41 / km) +5m 5:34 / km
ahr:139 max:150 shoes: Puma Magnify Nitro 2

Running warm up/down 11:00 intensity: (9:00 @1) + (2:00 @2) 1.77 km (6:13 / km)
ahr:130 max:146 shoes: Puma Magnify Nitro 2

Orienteering race 12:50 intensity: (1:14 @1) + (1:50 @2) + (9:16 @3) + (30 @4) 2.93 km (4:23 / km) +24m 4:13 / km
ahr:156 max:170 shoes: Puma Magnify Nitro 2

Running warm up/down 7:30 intensity: (5:17 @1) + (1:34 @2) + (39 @3) 1.22 km (6:09 / km)
ahr:142 max:150 shoes: Puma Magnify Nitro 2


Jericho - Elite Female - Splits

UBC Setup - Elite Female - Splits

UBC Chase - Elite Female - Splits

Saturday Feb 10 #

9 AM

Running warm up/down 17:00 intensity: (10:32 @1) + (4:50 @2) + (1:38 @3) 2.49 km (6:50 / km)
ahr:134 max:160 shoes: HOKA Zinal

Orienteering race 15:36 intensity: (1:59 @1) + (39 @2) + (3:38 @3) + (8:21 @4) + (59 @5) 3.56 km (4:23 / km) +13m 4:18 / km
ahr:167 max:187 shoes: HOKA Zinal

Orienteering 20:30 intensity: (4:54 @1) + (5:43 @2) + (9:53 @3) 3.7 km (5:33 / km) +24m 5:22 / km
ahr:147 max:165 shoes: HOKA Zinal

Relay training
12 PM

Orienteering 15:00 intensity: (1:03 @1) + (3:04 @2) + (7:48 @3) + (2:48 @4) + (17 @5) 3.05 km (4:56 / km) +46m 4:35 / km
ahr:157 max:188 shoes: HOKA Zinal

2 person relay

Running warm up/down 4:00 intensity: (3:45 @1) + (8 @2) + (7 @3) 0.64 km (6:13 / km)
ahr:137 max:147 shoes: Puma Magnify Nitro 2

2 PM

Running warm up/down 8:00 intensity: (5:03 @1) + (2:35 @2) + (22 @3) 1.23 km (6:30 / km) +2m 6:27 / km
ahr:131 max:154 shoes: Puma Magnify Nitro 2

Orienteering race 11:36 intensity: (32 @1) + (38 @2) + (6:04 @3) + (4:22 @4) 2.77 km (4:11 / km) +1m 4:11 / km
ahr:165 max:181 shoes: HOKA Zinal

Running warm up/down 5:00 intensity: (1:03 @1) + (1:27 @2) + (2:30 @3) 0.8 km (6:16 / km) +2m 6:12 / km
ahr:150 max:165 shoes: Puma Magnify Nitro 2

Orienteering 13:00 intensity: (10:47 @1) + (1:33 @2) + (40 @3) 2.25 km (5:47 / km) +14m 5:36 / km
ahr:135 max:152 shoes: Puma Magnify Nitro 2


Lafarge - Elite Female - Splits

Blue Mountain - Elite Female - Splits

Friday Feb 9 #

Event: GVOC Sprint Camp 2024
 
9 PM

Orienteering (Sprint ) 21:00 intensity: (17:00 @1) + (3:00 @2) + (1:00 @3) 3.21 km (6:32 / km) +87m 5:45 / km
ahr:133 max:162 (injured) shoes: Puma Magnify Nitro 2

Training #1 - routechoice with Andrew

This was hard… My hamstring is still quite painful. I was thinking about the pain and the weekend ahead a lot, and not thinking about my orienteering. I really had to actively tell myself to focus, but got there eventually.
This’ll be a long weekend on this bum leg but that’s the way the cookie crumbles! Time to make sure I don’t overdo anything so I can recover safely when I get home.

Thursday Feb 8 #

Note
(rest day)

Managed to get squeezed in for a physio appointment today! She thinks from the ski-O and the drive something just got a little stuck, likely caused my by back and hip flexors. Dry needling and stim felt great and hopefully I’ll be ready to rock this weekend!
C • Ready to Rock 1

Wednesday Feb 7 #

3 PM

Orienteering (Sprint ) 21:00 intensity: (11:40 @1) + (4:56 @2) + (4:24 @3) 4.0 km (5:15 / km) +20m 5:07 / km
ahr:144 max:160

Sprint training cut short due to some pain in my high hamstring/glute. Feels similar to what happened pre-WOC in Denmark, but on my right side this time.
Bummer to happen right before sprint camp. Felt tight in my hips Tuesday morning but didn’t feel it at all while skiing. Will take it easy and do everything I can to still run fast this weekend!
5 PM

Strength 20:00 [3]

Mobility and some light hip strength

Tuesday Feb 6 #

10 AM

XC Skiing (Skate) 2:06:00 intensity: (43:25 @1) + (27:28 @2) + (55:07 @3) 36.53 km (3:27 / km) +638m 3:10 / km
ahr:148 max:166

Bluebird skies and faaaast trails called for a longer ski! Things started pretty icy, the NCC had said the parkways had been groomed for skate this morning but they definitely were not. Trail 1 was a bit softer and I could actually get an edge. By the time I turned around things were softening up but still fast, so I went the long way back. I practiced eating and drinking (from my water belt even) on downhills.
If I’d had more food I would have skied forever… let’s hope the Loppet has similar conditions!

Monday Feb 5 #

2 PM

Running 1:02:30 intensity: (29:20 @1) + (27:10 @2) + (6:00 @3) 12.26 km (5:06 / km) +62m 4:58 / km
ahr:144 max:159 shoes: Puma Magnify Nitro 2

Monday/medium long run along the river, ice spikes necessary!!
Right knee a little bruised feeling from Saturday’s wipeout, and feeling tender on the top of my right foot on the outside. Sort of like a shoelace bite. Will monitor it!

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