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Training Log: AdventureGirl!

In the last 7 days:

activity # timemileskm+m
  XC Skiing4 3:03:00 26.46(6:55) 42.59(4:18) 272
  Running2 1:48:00 13.34(8:06) 21.46(5:02) 177
  Strength2 1:27:00
  Water running1 35:00
  Cross trainer1 20:00
  Armchair-O1 15:00
  Total8 7:28:00 39.8 64.05 449
  [1-5]8 7:12:23
«
1:45
0:00
SaSuMoTuWeThFr

Thursday Jan 17 #

Cross trainer 20:00 [2]
ahr:119 max:136

Strength 42:00 [3]
ahr:95 max:121

Armchair-O 15:00 [0]

Wednesday Jan 16 #

11 AM

Water running 35:00 [2]

First 20mins without a belt, last 15 with. Trying too loosen up the legs since the knee isn't 100% happy rn.
4 PM

Running warm up/down 13:00 intensity: (15 @1) + (4:44 @2) + (7:42 @3) + (19 @4) 2.57 km (5:04 / km) +26m 4:49 / km
ahr:153 max:170 shoes: Saucony Peregrine GTX

XC Skiing (Ski striding ) 18:00 intensity: (6:00 @1) + (9:15 @2) + (2:45 @3) 2.06 km (8:43 / km) +93m 7:07 / km
ahr:118 max:159 shoes: Saucony Peregrine GTX

Learnt some ski striding technique and then did some hill repeats with Milla and Soren! I’m v bad at this.

Running warm up/down 13:00 intensity: (1:02 @1) + (10:13 @2) + (1:45 @3) 2.61 km (4:59 / km) +27m 4:44 / km
ahr:147 max:162 shoes: Saucony Peregrine GTX

Tuesday Jan 15 #

Strength 45:00 [3]
ahr:109 max:135

Planned on x-training this morning but i’ve been feeling v fatigued after running workouts it was too hard to get out of bed.

Monday Jan 14 #

4 PM

Running warm up/down 25:00 intensity: (8:10 @1) + (13:50 @2) + (3:00 @3) 4.54 km (5:31 / km) +27m 5:21 / km
ahr:141 max:164 shoes: Saucony Peregrine GTX

Running 37:00 intensity: (37 @0) + (1:01 @1) + (7:38 @2) + (15:45 @3) + (11:04 @4) + (55 @5) 7.79 km (4:45 / km) +65m 4:34 / km
ahr:153 max:180 shoes: Saucony Peregrine GTX

10min tempo
Rest/jog 5 mins
12min tempo
Rest/jog 3mins
4x 1min on 1 min off

All on the packed down snow on the rail trail. Hamstrings got real tight with the little tiny bit of slipping and my R quad was tight but knee held up for the most part. I felt like I was dying on the 1st tempo but once I got to the most exiting trails on the way back the time flew by.

Running warm up/down 20:00 intensity: (39 @1) + (5:06 @2) + (13:07 @3) + (1:08 @4) 3.96 km (5:03 / km) +32m 4:52 / km
ahr:157 max:169 shoes: Saucony Peregrine GTX

Sunday Jan 13 #

3 PM

XC Skiing (Skate) 1:00:00 intensity: (18:19 @1) + (11:41 @2) + (30:00 @3) 14.57 km (4:07 / km) +60m 4:02 / km
ahr:117 max:156

Fast one with Hammer! My eyes were watering and my nose was running so hard.

Saturday Jan 12 #

XC Skiing (Skate ) 20:00 [2] 5.13 km (3:54 / km) +22m 3:49 / km
ahr:112 max:144

Quick warm up before some ski lessons.

XC Skiing (Technique) 25:00 [1] 5.81 km (4:18 / km) +34m 4:11 / km
ahr:109 max:160

Getting some technique tips that really really helped! There was just 1-2 liiiiiittle things that I needed to be more efficient.
3 PM

XC Skiing (Skate) 1:00:00 intensity: (10:00 @2) + (50:00 @3) 15.01 km (4:00 / km) +62m 3:55 / km
ahr:113 max:140

Once the groomer went out again it was amazing conditions!! Lovely setting sun glow too, just Urg. So nice.
But skiing is also a lot more work once you do it right. Got some good hill climbing in.

Followed by a nice sauna (!!!)

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Hills were: 2  
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