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Training Log Archive: AdventureGirl!

In the 12 days ending Oct 7, 2020:

activity # timemileskm+m
  Running7 7:33:25 54.18(8:22) 87.19(5:12) 783
  Cycling3 6:11:00 55.87(9.0/h) 89.92(14.5/h) 914
  Strength3 2:25:00
  Yoga4 1:20:00
  Core3 35:00
  Total19 18:04:25 110.05 177.11 1697
  [1-5]16 16:49:25

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SaSuMoTuWeThFrSaSuMoTuWe

Wednesday Oct 7, 2020 #

12 PM

Core (Activation ) 10:00 [1]

2 PM

Running warm up/down 21:00 intensity: (1:02 @1) + (4:29 @2) + (15:29 @3) 3.96 km (5:18 / km) +87m 4:47 / km
ahr:160 max:181 shoes: Brooks Ghost 12 (2)

Running hills 16:00 intensity: (1:24 @2) + (6:19 @3) + (8:17 @4) 3.12 km (5:07 / km) +146m 4:09 / km
ahr:162 max:186 shoes: Brooks Ghost 12 (2)

16 mins continual hills on Artaban. Feeling pretty okay considering I haven’t done hills in a hot minute.
Cool down felt like a breeze!

Running warm up/down 37:00 intensity: (1:13 @1) + (5:00 @2) + (30:47 @3) 7.32 km (5:03 / km) +51m 4:53 / km
ahr:160 max:180 shoes: Brooks Ghost 12 (2)

6 PM

Yoga 20:00 [0]

Tuesday Oct 6, 2020 #

2 PM

Strength 50:00 intensity: (47:00 @1) + (3:00 @2)
ahr:101 max:148

Sore left wrist from the ride on Saturday so I opted out of mountain biking today.

Monday Oct 5, 2020 #

5 PM

Running 1:03:00 intensity: (5:03 @1) + (19:15 @2) + (33:35 @3) + (5:07 @4) 12.7 km (4:58 / km) +103m 4:46 / km
ahr:164 max:181 shoes: Brooks Ghost 12 (2)

Why don’t I run on these trails more?

Sunday Oct 4, 2020 #

5 PM

Strength 50:00 [1]
ahr:91 max:126

Pooped after 4 hour Nav clinic in the rain so I warmed up, took a nap, and bailed on the run. Strength it was instead. Gotta get back into a regular strength routine with workouts now.
7 PM

Yoga 20:00 [0]

Saturday Oct 3, 2020 #

11 AM

Cycling (MTB) 3:00:00 intensity: (2:04:36 @1) + (41:34 @2) + (13:50 @3) 42.07 km (14.0 kph) +416m
ahr:133 max:168 shoes: Specialized Camber MTB

Lovely day to Christie and back. Trails were pretty empty to start but got very busy by the end.

Working on some good flow!

Friday Oct 2, 2020 #

10 AM

Core (Activation ) 10:00 [1]

11 AM

Running warm up/down 30:00 intensity: (10:55 @1) + (7:36 @2) + (11:29 @3) 5.48 km (5:29 / km) +25m 5:21 / km
ahr:156 max:177 shoes: Brooks Ghost 12 (2)

Running intervals 19:00 intensity: (1:27 @1) + (54 @2) + (6:04 @3) + (6:35 @4) + (4:00 @5) 4.05 km (4:41 / km) +33m 4:30 / km
ahr:161 max:186 shoes: Brooks Ghost 12 (2)

2x 3min, 2, 1 with 1 min between intervals and 3 mins between sets.
First set away on rail, second set coming back down (except for the 2’)

Legs need to learn how to turnover quickly again. Otherwise feeling decent but a twingy hamstring

Running 35:00 intensity: (1:24 @1) + (7:52 @2) + (25:10 @3) + (34 @4) 7.45 km (4:42 / km) +45m 4:34 / km
ahr:165 max:186 shoes: Brooks Ghost 12 (2)

Thursday Oct 1, 2020 #

10 AM

Cycling (MTB) 1:55:00 intensity: (1:01:33 @1) + (32:47 @2) + (20:13 @3) + (27 @4) 30.11 km (15.7 kph) +437m
ahr:139 max:174 shoes: Specialized Camber MTB

DV!
7 PM

Running 30:00 intensity: (8:31 @1) + (4:11 @2) + (16:34 @3) + (44 @4) 5.54 km (5:25 / km) +98m 4:59 / km
ahr:151 max:173 shoes: Brooks Ghost 12 (2)

Lil joggeroo while ARXers did this week’s X-League. Debated doing it myself but am pretty sore from yesterday’s workout. And I also realized once I got to the trails that my headlamp was in my OTHER jacket pocket that I took off. Phone flashlight to the rescue (kinda)

Wednesday Sep 30, 2020 #

12 PM

Core (Activation) 15:00 [1]

1 PM

Running warm up/down 30:00 intensity: (2:35 @1) + (3:46 @2) + (23:39 @3) 5.27 km (5:42 / km) +23m 5:34 / km
ahr:161 max:176 shoes: Brooks Ghost 12 (2)

Running 29:25 intensity: (12 @1) + (33 @2) + (7:04 @3) + (18:59 @4) + (2:37 @5) 5.97 km (4:55 / km) +35m 4:47 / km
ahr:175 max:188 shoes: Brooks Ghost 12 (2)

2x 8min tempo with 3 min rest
5min rest
3x bumblebee hills

Not sure what happened on the second tempo, especially since the 2nd half was downhill.

Body feeling pretty solid just need to get that top gear back.

Running warm up/down 15:30 intensity: (30 @1) + (7:19 @2) + (6:00 @3) + (1:41 @4) 3.01 km (5:09 / km) +18m 5:00 / km
ahr:169 max:177 shoes: Brooks Ghost 12 (2)

Ran into the Shnurricane

Tuesday Sep 29, 2020 #

Note
(rest day)

Angry tummy since last night and some crampy feeling legs so called it a rest day.

Yoga 20:00 [0]

Stomach still not right at 9pm :/

Monday Sep 28, 2020 #

10 AM

Running 42:30 intensity: (1:11 @1) + (14:49 @2) + (19:00 @3) + (7:30 @4) 8.01 km (5:19 / km) +73m 5:05 / km
ahr:163 max:184 shoes: Brooks Ghost 12 (2)

Toasty trails

Strength 45:00 intensity: (12:15 @1) + (32:00 @2) + (45 @3)
ahr:117 max:151

Sunday Sep 27, 2020 #

12 PM

Cycling (MTB) 1:16:00 intensity: (50:22 @1) + (14:25 @2) + (11:13 @3) 17.74 km (14.0 kph) +61m
ahr:140 max:160

Relaxed ride at GN with Hammer. Used Etoile’s bike since mine is in Hamilton. Definitely hard to get used to and ride efficiently. Fall colours are absolutely lovely, and we saw a lil baby rattler on the trail.
8 PM

Yoga 20:00 intensity: (15:00 @0) + (5:00 @1)

Saturday Sep 26, 2020 #

2 PM

Running long 1:25:00 intensity: (5:08 @1) + (10:43 @2) + (1:06:04 @3) + (2:50 @4) + (15 @5) 15.3 km (5:33 / km) +48m 5:28 / km
ahr:159 max:183 shoes: Brooks Ghost 12 (2)

Wooo, runs are getting longer! Feeling great until the last 25 where my big toes started hurting, mostly the left. Manageable.

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