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Training Log Archive: AdventureGirl!

In the 31 days ending Dec 31, 2015:

activity	#	time	miles		km		+m
Cycling	8	8:09:00	97.41	(12.0/h)	156.77	(19.2/h)
Running	12	7:00:33	41.11	(10:14)	66.16	(6:21)	42
Orienteering	5	3:40:46	19.41	(11:23)	31.23	(7:04)	270	15c
Core	6	2:45:00
Strength	3	2:20:00
Map Study	6	1:35:00
Stretching	14	1:30:00
Road running	3	1:00:00	2.35		3.78
Total	30	28:00:19	160.27		257.94		312	15c
[1-5]	29	24:55:19

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Thursday Dec 31, 2015 #

Running 1:00:00 [1] 10.75 km (5:35 / km)
shoes: Mizuno Wave Inspire 11

To Chedoke and along rail trail. Back through the (soggy) golf course

Wednesday Dec 30, 2015 #

Cycling (Indoor spinning ) 1:00:00 [1] 17.7 km (17.7 kph)

Tired legs

Tuesday Dec 29, 2015 #

Running warm up/down 10:00 [1] 1.65 km (6:04 / km)
shoes: Inov8 Oroc 280

Stretching 5:00 [0]

2 PM

Orienteering 38:41 [3] 3.68 km (10:30 / km) +67m 9:37 / km
shoes: Inov8 Oroc 280

Some training in the (slushy) DV with Hammer!
Started with some race paced CPs from the nationals 2013 long (Course 10). Those went pretty well, maybe some route choice on the second set. Then we did some re-location, so obviously a little slower with some rest.
The woods were looking quite handsome despite the mucky ground, only a few trees down.

Orienteering (mock race) 39:30 [4] *** 4.14 km (9:32 / km) +146m 8:06 / km
15c shoes: Inov8 Oroc 280

Re-raced the W21E course from nationals 2013. I'd run this a while back, but as some o-tervals I believe.
This went really really well. I was looking up a lot more and matching everything quickly. It was easy to decipher the bigger hills this time than when I've run in here before. I had good flow through CPs, granted some of that was from running before, but I was still reading ahead.
A route choice error on the long leg lost some time, and I was a little too careful. Could have done some more rough-work.
Overall this was probably one of the best middles I've ran. Time was a little slow, but getting up those hills in that slush was tricky! (legs = REKT)
Good stuff! :)

C • Well done! Great start of t... 1

Monday Dec 28, 2015 #

Note
(sick) (rest day)

Have had a stuffed nose since Boxing Day, so I decided that I would rest today and let my body chillax and get better.

Sunday Dec 27, 2015 #

Running warm up/down 25:00 [1] 2.9 km (8:37 / km)
shoes: Inov8 Oroc 280

My nose is all stuffed up, but running really helped clear things up.

12 PM

Orienteering 34:20 [3] 5.49 km (6:15 / km) +3m 6:14 / km
shoes: Inov8 Oroc 280

Xmas line-O at Tayandaga golf course with Hammer and Shipoopi (still calling you that, sorry)
Kept a moderate pace throughout, only really slowing down to a stop when I couldn't see where the line was going (drawn in light pen). Good practice with looking up and getting exit direction.
Check out the GPS track!

C • Awesome track! 3

Orienteering 16:15 [3] 2.03 km (8:01 / km) +54m 7:04 / km
shoes: Inov8 Oroc 280

3x O-tervals on the golf course, with rest in between. Totally felt the burn!

Saturday Dec 26, 2015 #

Cycling (Indoor spinning ) 1:00:00 [1] 18.1 km (18.1 kph)

Feeling a cold coming on...

Core 10:00 [1]

Stretching 5:00 [0]

Map Study 50:00 [0]

Finishing my route to Xmas while spinning

Friday Dec 25, 2015 #

Cycling (Cross) 1:00:00 [1] 20.0 km (20.0 kph)

Xmas morning ride with Hammer to compensate for all the food to be eaten today

Note

Since Tuesday after TNT I've had this pain in my right calf. Not exactly an achy tired pain but more so a sore to the touch pain. I tried massaging it with our massage machine and woke up this morning to lots of bruising in that spot, and even more sore to the touch than before. I've put heat, and cooling cream on it, and been gentle, but I feel it if I walk down stairs.
I'm thinking it's from too-tight tape for my ankle when I did my stairs, and it was restricting movement.
If anyone has an tips or anything I'd like to hear em! :)

C • I have been using.... 2

Thursday Dec 24, 2015 #

Running 30:00 [1] 5.24 km (5:44 / km)
shoes: Mizuno Wave Inspire 11

Blustery spring (...er, winter) morning in the trails. Felt pretty tired so I can home and sprawled on the floor for a good while

Stretching 10:00 [0]

Calves feel like death

Wednesday Dec 23, 2015 #

Cycling (Cross ) 2:09:00 [2] 42.23 km (19.6 kph)

Chilly toed and foggy rail trail ride with Hammer!

Tuesday Dec 22, 2015 #

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Mizuno Wave Inspire 11

Road running (Stairs) 40:00 [4] 3.78 km (10:35 / km)
shoes: Mizuno Wave Inspire 11

TNT all by my lonesome :(

3 sets of 2up, 1down stairs, with some strides/jogging in between.
Then, 4x 20s sprints with 45s rest.

C • sorry 3

Stretching 5:00 [0]

Monday Dec 21, 2015 #

Cycling (Indoor spinning ) 40:00 [2] 13.0 km (19.5 kph)

Some on and off minutes in there

Core 20:00 [1]

Sunday Dec 20, 2015 #

12 PM

Running (Terrain) 35:32 [1] 5.03 km (7:04 / km) +5m 7:02 / km
shoes: Inov8 X-Talon 212

This is a funny GPS track, I suggest you check it out!
Running around in circles while my parents hiked just outside of Nobel. Open rock with a dusting of snow, lovely!

Saturday Dec 19, 2015 #

3 PM

Running (Terrain) 1:35:01 [1] 13.1 km (7:15 / km) +37m 7:09 / km
shoes: Inov8 X-Talon 212

GN trail/terrain run with Hammer. Taped my ankle and it was good the whole time, yay! Both ankles are a little tired now as are my hips... not used to that snow stuff quite yet!

Wednesday Dec 16, 2015 #

Cycling (Indoor spinning ) 20:00 [2] 6.2 km (18.6 kph)

More out of seat than usual.

Teachers be cray this week too, only 2 more days! Must. Get. Through.

Here is a red panda video to lift your spirits!
http://youtu.be/DSehQsYU9h4

C • Red Panda 2

Core 10:00 [1]

5 mins core 5 mins ankle

C • cray 1

Tuesday Dec 15, 2015 #

Running warm up/down 18:00 [1] 2.84 km (6:20 / km)
shoes: Inov8 X-Talon 212

Running 35:00 [3] 4.91 km (7:08 / km)
shoes: Inov8 X-Talon 212

TNT
6x pump house loops, then (almost) 3x cardiac hill, 3rd one with extension. Felt great on the loops, and the first hill, then I started getting that weird breathing problem again. Felt like I couldn't get enough air in and I started to panic, but this will get better as it did during xc, and when I use my inhaler.

C • Yes, you certainly looked s... 3

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Inov8 X-Talon 212

Stretching 5:00 [0]

Monday Dec 14, 2015 #

Strength 45:00 [3]

Ok, more running this week!

Road running warm up/down (Treadmill) 10:00 [1]
shoes: Mizuno Wave Sayonara

Stretching 5:00 [0]

Sunday Dec 13, 2015 #

Cycling (Indoor spinning ) 20:00 [1] 6.2 km (18.6 kph)

Trying to flush out the legs, which are sore but feeling better!

Stretching 5:00 [0]

Saturday Dec 12, 2015 #

9 AM

Core (Pilates ) 50:00 [2]

Gym + Pilates = ouchie

Stretching 10:00 [0]

6 PM

Running 35:00 [1] 6.0 km (5:50 / km)
shoes: Inov8 X-Talon 212

With mom on the trails while the ARX crew did some training. Didn't want to risk any ankle smashing in the woods in the dark, so we went for a run. I did some out-and-backs to stay with her, meaning I went up and down the big hill many times. Quads are very sore, but that's okay bc ARXmas was a blast!!

Stretching 10:00 [0]

Rollin = rekt

C • rekt? 2

Friday Dec 11, 2015 #

Strength 50:00 [3]

Gym with Chloe!
last 5 mins ankle strength on bosu ball

Stretching 10:00 [0]

I'll feel this in a few days

Wednesday Dec 9, 2015 #

Running 28:00 [1] 5.0 km (5:36 / km)
shoes: Mizuno Wave Inspire 11

Easy 5k around Churchill trails.

Stretching 5:00 [0]

Tuesday Dec 8, 2015 #

Strength 45:00 [3]

At the gym again.
Proper squats and deads (and other stuff). Will be doing more weights this winter, so that's exciting

Road running warm up/down (Treadmill) 10:00 [1]
shoes: Mizuno Wave Sayonara

Logging this as road running, but it was 5 mins spin w/u and 6 mins tread c/d

Stretching 5:00 [0]

Monday Dec 7, 2015 #

Orienteering 40:00 [1] 7.9 km (5:04 / km)
shoes: Mizuno Wave Inspire 11

Setting adventure run flags, jogging to some with the younger Ark kids, then picking up flags by memory (at a faster pace bc I was hungry and had to pee). My ankle feels great, but other body parts are a little unhappy with the brace and using those running muscles again

Map Study 5:00 [0]

Sunday Dec 6, 2015 #

Cycling (Cross) 1:40:00 [2] 33.34 km (20.0 kph)

On da rail trail with Hammer

Map Study 10:00 [0]

Saturday Dec 5, 2015 #

Map Study 15:00 [0]
(rest day)

Route to xmas

Friday Dec 4, 2015 #

Core 35:00 [2]

25 mins more and 10 mins ankle strength. Getting much easier to rotate my ankle outwards !

Thursday Dec 3, 2015 #

Running warm up/down 15:00 [1] 2.3 km (6:31 / km)
shoes: Inov8 X-Talon 212

ARX warmup, and then picking up flags after. Up and down the stairs and the ankle felt great!! It actually felt great the whole night, except for doing quick turns

Orienteering 32:00 [3] 4.74 km (6:45 / km)
shoes: Inov8 X-Talon 212

(Time is including rest at CPs)
Relocation with Owen, Noah and Christian on the golf course. Running at a moderate tempo pace, one leg to a feature, the others followed without looking at the map. Then it was up to the leader to decide if we had to navigate to a CP or just place ourselves on the map. Good stuff, and I felt decent!

C • decent! 2

Wednesday Dec 2, 2015 #

Running warm up/down 8:00 [1] 1.43 km (5:36 / km)
shoes: Inov8 X-Talon 212

Stretching 5:00 [0]

Tried to do B drills but those hurt my lil footsie :(

Orienteering 20:00 [2] 3.24 km (6:10 / km)
shoes: Inov8 X-Talon 212

Back at ARX! End of season adventure run, but only the easy golf course ones for my ankle.
Able to push a little harder on some legs, but I kept getting stuck behind all the ARKers with their huge mittens trying to use pin punches, not great :P

Map Study 5:00 [0]

C • burs 3

Tuesday Dec 1, 2015 #

Core 40:00 [3]

30 mins core
10 mins ankle strength/balance

Stretching 5:00 [0]

Map Study 10:00 [0]

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