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Training Log Archive: AdventureGirl!

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+m
Cycling	13	6:57:00	58.28		93.8
Orienteering	5	5:24:31	20.69		33.3		358
Running	7	5:09:07	22.42		36.08		385
XC Skiing	4	3:56:03	20.48	(11:31)	32.96	(7:10)	5
Stretching	14	2:12:00
Core	10	1:37:00
Map Study	5	1:15:00
Road running	2	31:00	2.17		3.5
Strength	1	30:00
Total	31	27:31:41	124.05		199.64		748
[1-5]	29	24:04:41

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Saturday Jan 31, 2015 #

Cycling (Indoor spinning ) 1:15:00 [1] 21.0 km (16.8 kph)

Long easy bike

Core 15:00 [2]

Stretching 10:00 [0]

Thursday Jan 29, 2015 #

Cycling (Indoor spinning ) 15:00 [1]

Legs were a little sore so I did an easy spin

Core 10:00 [1]

Running 35:00 [2]

Warmup, cool down and 5 sets of Frankensteps

Running 19:45 [3]

Winter Rally 3k in da slippery snow. Felt good until Helga and Lowrey. My blister felt great until then too, but now it's all bloody.

Winter Rally 3000 - Splits

Wednesday Jan 28, 2015 #

Stretching (Yoga) 20:00 [0]

I'm really not flexible

C • #runnersshouldntbeflexible 2

C • Flexibility 2

Orienteering 15:00 [1]

Dogbone training on my map at Westmount! Only did 3/4 of the dogbones because my blister was killer. Time to get the 2nd Skin out :(

Cycling (Indoor spinning ) 15:00 [1]

Tuesday Jan 27, 2015 #

Core 7:00 [1]

1 PM

XC Skiing 16:30 [1] 1.19 km (13:53 / km)

Check out these GPS tracks and the one from my run on Sunday...

XC Skiing 19:33 [1] 1.87 km (10:26 / km) +5m 10:18 / km

Ravine Road was a little too sketchy for skating so Nicole and I headed down to Cootes for an super easy ski. Snow was about halfway up my foot most of the time and it was hard to get a steady glide. The snow wasn't packed down enough to really push off at all so we just toodled around. :)
Still a gorgeous day on Cootes and I was surprised that there wasn't many people down there.

(I had to post this in two parts because I paused my watch at one point and it timed out... oops)

5 PM

Running 51:30 [3] 7.78 km (6:37 / km) +60m 6:22 / km

First TNT in a while!
7x reverse aberdeen loops. Felt pretty good overall but I struggled on the last 3.
The last loop was killer on my blister... I guess 3 bandaids wasn't enough.

C • Old stage racer trick: Use ... 4

6 PM

Running warm up/down 5:00 [1]

About 15 mins of the GPS track was warmup and about 5 cool down.

Monday Jan 26, 2015 #

Cycling (indoor spinning) 50:00 [3] 17.0 km (20.4 kph)

5 min warmup
equal time on and off.
6 min cool down.
Nasty blister is still nasty.

Because of the huge dumping of snow, Nicole and I are planning on going skiing on Cootes tomorrow! :D

Core 5:00 [1]

Stretching 7:00 [0]

Foam roller of doom

Sunday Jan 25, 2015 #

Cycling (indoor spinning) 10:00 [1]

Stretching 5:00 [0]

12 PM

Running 1:05:01 [2] 10.04 km (6:29 / km) +68m 6:16 / km

Long run all around the Churchill trails and along the frozen lake to the end and back. Stunning out on the ice! Glad I wore my Icebugs, the trails were slick!
Around 50 mins I noticed my heel rubbing on my shoe and by an hour I looked at my foot and there was blood through my sock. Called it quits for the day and rested my nasty blister. Did 10 mins on the spin bike to get to 75 mins.

Saturday Jan 24, 2015 #

Cycling warm up/down (Indoor spinning ) 25:00 [1] 4.5 km (10.8 kph)

Cycling (Indoor spinning ) 16:00 [3] 4.0 km (15.0 kph)

4x 3mins on 1min off
Didn't get to ski at GN today because the weather wasn't very pleasant. Oh well.

Core 5:00 [1]

Strength 30:00 [1]

Pumping some iron
...Most of the time was spent trying to figure out how to work the machine.

Stretching 5:00 [0]

Friday Jan 23, 2015 #

Note

Another day off but gonna get some good skiis in this weekend and more training on my days off next week.

C • Happy Birthday 14

Thursday Jan 22, 2015 #

Note

Didn't get to TNT because I'm drowning in Biology
Hopefully some great skiis this weekend

Wednesday Jan 21, 2015 #

5 PM

Orienteering 35:12 [3] 5.7 km (6:10 / km) +28m 6:01 / km

2nd X-League race!
Took it pretty easy but I had tons of fun! Almost wiped out on some (mega) ice, took the silly route to 6, but I got 4 clothespins.
Fun course!

C • route choice 9

C • 2?! 3

Tuesday Jan 20, 2015 #

Cycling (Indoor spinning ) 30:00 [2] 6.7 km (13.4 kph)

10 min warm up, 2x 4min Tabatas, 10 min cool down

Core 5:00 [1]

Stretching 5:00 [0]

Monday Jan 19, 2015 #

Cycling (Indoor spinning ) 25:00 [1] 5.5 km (13.2 kph)

Easy spin inside #studybreak

C • study 4

Core 15:00 [1]

Sunday Jan 18, 2015 #

Core 15:00 [1]

Saturday Jan 17, 2015 #

11 AM

Orienteering race (snowshoe running) 2:51:46 [4] 14.34 km (11:58 / km) +314m 10:48 / km

Snowshoe Raid on team Angels with KatieMac!!

Kate and I had lots of fun prancing through the deep snow despite the chilly weather!
Got all the controls on the map, minus the Matrix ones. Two little bobbles on control 45 and on 53 and without that lost time we probably could have gotten the aid station control. (Buuut we didn't want to pull a Team Temporary Foreign Worker and go overtime though... )
Overall, team Angels kicked butt and had a blast!!

I'm also very glad that Chloe and Nicole who raced together didn't get too lost and placed 2nd! Yay!!

C • 4th out of 110+ teams! 11

Thursday Jan 15, 2015 #

Note

Didn't have time to do much of anything because I was studying.
On a better note, I've been accepted for the HPP for 2015!!

C • Yay!!!!!!!!!!!! 9

Wednesday Jan 14, 2015 #

Road running warm up/down 5:00 [1]

didn't get time to warm up and I only went for a short cool down because I felt pretty wiped after the run.

Core 10:00 [1]

Stretching 5:00 [0]

right calf is sore

5 PM

Orienteering 52:33 [4] 9.25 km (5:41 / km) +16m 5:38 / km

Basing this intensity solely on the fact that i've consumed many many TUMS since getting home...

X-League sprint training at Bayfront Park! Lots of fun in the snow, and way warmer than it would have been last week!
Read ahead really well but I overshot a couple of controls in the same area on each leg. Silly route choice to #1 on the last map, but I still beat Hammer to the finish.

Tuesday Jan 13, 2015 #

Road running warm up/down (Treadmill) 10:00 [1]

easy warm up on the curvy treadmill

Road running (Treadmill) 16:00 [3] 3.5 km (4:34 / km)

(approx distance)
Did some intervals on the curvy treadmill. 3 on 1 off x4
Aiming for 5 but my calves tightened up and I didn't want a sore shin

Cycling warm up/down 15:00 [1] 3.0 km (12.0 kph)

Cool down on the spin bike

Stretching 15:00 [0]

Good stretch and a painful roll out on the calves

Monday Jan 12, 2015 #

Note
(rest day)

Stretching 5:00 [0]

Rollin'

Sunday Jan 11, 2015 #

Running warm up/down 25:00 [1] 3.0 km (8:20 / km)

Orienteering 50:00 [2] 4.0 km (12:30 / km)

ARX training in the DV. Epic faile of a line-o with the boyz but had lots of fun in the noodles. Pretty slow all around but I read and simplified really well. Beaut day!

Saturday Jan 10, 2015 #

Cycling (Indoor) 40:00 [2] 9.6 km (14.4 kph)

Nice easy one on the new spin bike!! 10 min warmup, a couple mins out of the seat and then 10 mins cool down.

Stretching 10:00 [0]

My log is very purple this week

Friday Jan 9, 2015 #

Cycling 20:00 [1] 4.0 km (12.0 kph)

10min w/u and c/d

Cycling 21:00 [4] 5.5 km (15.7 kph)

3x 4min Tabatas with 3min rest in between. #feeltheburn

Stretching 15:00 [0]

Thursday Jan 8, 2015 #

Running 40:00 [2] 5.5 km (7:16 / km)

Saunter on the rail trail with some of the ARX crew. Threw in some 2 mins pickups here and there. The girls packed on a couple little sister loops at the end too. Brr.

Stretching 10:00 [0]

Wednesday Jan 7, 2015 #

Cycling (Indoor) 30:00 [2] 6.5 km (13.0 kph)

After having the first ARX winter race cancelled because of the cold, I walked over to the Mac indoor track. I got changed and went up to the track ( and was really pumped to do 600m repeats!! ) only to find out that it was closed. Darn. Slugged all the way home to do an easy bike. How lame.

Map Study 15:00 [0]

Grabbed a random map from he drawer-o-maps. It was cool, probably from Sweden somewhere.

C • någonstans? 3

Stretching 10:00 [0]