Training Log Archive: AdventureGirl!In the 31 days ending Aug 31, 2017:
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Thursday Aug 31, 2017 #
Stretching 10:00 [0]
Running warm up/down 25:00 3.81 km (6:34 / km) +14m 6:27 / km
ahr:148 max:173 shoes: Saucony Guide 10
Running intervals 23:10 5.14 km (4:30 / km) +3m 4:30 / km
ahr:171 max:182 shoes: Saucony Guide 10
Running warm up/down 14:00 2.42 km (5:47 / km) +10m 5:40 / km
ahr:163 max:178 shoes: Saucony Guide 10
Wednesday Aug 30, 2017 #
Stretching 10:00 [0]
Map Study (Mapping ) 45:00 [0]
Running 45:00 7.17 km (6:16 / km) +45m 6:05 / km
ahr:166 max:179 shoes: Saucony Guide 10
Tuesday Aug 29, 2017 #
Stretching warm up/down 5:00 [1]
Running warm up/down (Road/trail) 22:00 4.18 km (5:16 / km) +13m 5:11 / km
ahr:167 max:183 shoes: Saucony Guide 10
Running tempo 25:35 5.02 km (5:06 / km) +5m 5:04 / km
ahr:170 max:190 shoes: Saucony Guide 10
2x 10mins with 5mins rest. Second one felt a little better surprisingly.
Running warm up/down 15:00 2.46 km (6:06 / km) +31m 5:45 / km
ahr:180 max:193 shoes: Saucony Guide 10
Monday Aug 28, 2017 #
Cycling 45:00 [2]
Map Study (Mapping ) 20:00 [0]
Sunday Aug 27, 2017 #
Core 25:00
ahr:95 max:139
Running (Trail/road) 30:00 5.02 km (5:59 / km) +68m 5:36 / km
ahr:163 max:185 shoes: Saucony Guide 10
Saturday Aug 26, 2017 #
Running warm up/down 15:00 2.45 km (6:07 / km) +8m 6:01 / km
ahr:152 max:170 shoes: NB Vazee Summit
Running 4:34 1.0 km (4:34 / km) +6m 4:26 / km
ahr:159 max:174 shoes: NB Vazee Summit
Running warm up/down 10:00 1.61 km (6:13 / km) +42m 5:30 / km
ahr:164 max:181 shoes: NB Vazee Summit
Cycling (MTB) 1:10:00 15.57 km (13.3 kph) +91m
ahr:134 max:176
Friday Aug 25, 2017 #
Running (Trail/terrain) 50:00 8.64 km (5:47 / km) +44m 5:39 / km
ahr:163 max:196 shoes: Saucony Guide 10
Core 20:00 [2]
Thursday Aug 24, 2017 #
Running 50:00 8.57 km (5:50 / km) +79m 5:35 / km
ahr:164 max:188 shoes: Saucony Guide 10
10 min tempo around 4:10-4:20 pace
25 c/d (my watch somehow stopped halfway through ...)
Felt a lot better than Tuesday without the humidity.
Running 5:00 0.69 km (7:15 / km) +7m 6:54 / km
ahr:169 max:177 shoes: Saucony Guide 10
Stretching 5:00 [0]
Wednesday Aug 23, 2017 #
Rowing Erg warm up/down 5:00 [1]
Strength (+ core) 55:00 [3]
ahr:119 max:153
Stretching 5:00 [0]
Tuesday Aug 22, 2017 #
Running warm up/down 16:15 2.2 km (7:22 / km) +6m 7:17 / km
ahr:161 max:176 shoes: Saucony Guide 10
Running hills 12:10 1.62 km (7:30 / km) +29m 6:54 / km
ahr:174 max:189 shoes: Saucony Guide 10
Running warm up/down 8:00 1.15 km (6:56 / km) +33m 6:04 / km
ahr:177 max:183 shoes: Saucony Guide 10
Cycling (Spinning ) 40:00 [2]
Sunday Aug 20, 2017 #
Note
(rest day)
Saturday Aug 19, 2017 #
Paddling (Kayak) 2:10:00 12.5 km (5.8 kph) +2m
ahr:137 max:167
Paddle from Nobel beach, through Hole in the Wall, some crazy waves around the island and back.
Cycling (MTB) 2:20:00 25.0 km (10.7 kph) +173m
ahr:141 max:189
MTB from Nobel beach through CIL trails to Avro, then to some kinda sketchy and super soaking wet ATV trails (#FDFs), to 9 mile lake Rd, and some GN trails!
Saw a tiny little black bear on the long lynx loop - the only time we've ever brought bear spray here and we see a bear - !
Running (Trail/terrain/road) 1:28:00 12.5 km (7:02 / km) +77m 6:50 / km
ahr:158 max:186 shoes: Saucony Peregrine 6 ICE+
Run home along some GN trails and single track to the ATV trail, then along Avro, bushwhacked to CIL trails and then a lap of Gula stigen to call it a day!
SUCH a fun time out there, and super proud of the old man...can I even call him that after all he did today?!
:)
Stretching 5:00 [0]
Friday Aug 18, 2017 #
Core 25:00 [2]
Running (Trail/terrain) 55:00 8.39 km (6:33 / km) +22m 6:28 / km
ahr:169 max:184 shoes: Saucony Peregrine 6 ICE+
Thursday Aug 17, 2017 #
Running (Trail) 29:20 4.85 km (6:03 / km) +14m 5:58 / km
ahr:170 max:188 shoes: Saucony Peregrine 6 ICE+
Running race (Trail) 24:35 4.75 km (5:11 / km) +14m 5:06 / km
ahr:181 max:198 shoes: Saucony Peregrine 6 ICE+
Went off feeling so amazing!! Flying on the open rock and into the (dark) woods and then my stomach turned into a huge gross mess and I struggled a ton to keep the pace. Still managed to keep the legs moving and push hard in the last <1k to beat the women's course record. I guess interior camping eating lots of food isn't the best race prep...
Running warm up/down (Trail) 5:35 0.85 km (6:36 / km) +6m 6:23 / km
ahr:157 max:173 shoes: Saucony Peregrine 6 ICE+
Wednesday Aug 16, 2017 #
Paddling 2:30:00 [1]
Monday Aug 14, 2017 #
Water running 30:00 [2]
Saturday Aug 12, 2017 #
Cycling (MTB) 48:00 15.23 km (19.0 kph) +98m
ahr:138 max:168
Running (Terrain) 31:00 4.14 km (7:29 / km) +8m 7:25 / km
ahr:164 max:179 shoes: Saucony Peregrine 6 ICE+
Cycling (MTB) 43:00 14.6 km (20.4 kph) +60m
ahr:143 max:172
Friday Aug 11, 2017 #
Running 40:00 6.71 km (5:58 / km) +67m 5:41 / km
ahr:172 max:187 shoes: Brooks Launch 3
Also had to stop and stretch many times because the DOMS from Wednesday are real... that's what 2.5 months of no strength will do to ya!
I saw a huge heron though so that was cool.
Stretching 15:00 [0]
Thursday Aug 10, 2017 #
Note
Wednesday Aug 9, 2017 #
Strength 40:00 [3]
ahr:162 max:196
Two AMRAP workouts, one lower body and one upper body. Both Included running and burpees E2MOM. Push-ups. Lots of push-ups ...
... I just went so I can start using these fancy words on my log... jk. If I feel good tomorrow I might just go again !
Running 10:00 1.87 km (5:21 / km) +2m 5:19 / km
ahr:158 max:170 shoes: Brooks Launch 3
Tuesday Aug 8, 2017 #
Cycling (Cross) 2:00:00 41.84 km (20.9 kph) +215m
ahr:137 max:164 shoes: Kona Jake CX Bike
Had a mini heart attack when a wasp flew right into the lens of my sunglasses and died. That was wild.
Monday Aug 7, 2017 #
Note
(rest day)
The arch of my foot is pretty swollen around my wound and it's all cramped up. And after walking funny on it, my calf is all cramped up too, making my shin hurt just a little.
Sigh. Better not to take any chances before XC.
On that note, I'll be taking a few weeks of down time before starting into XC training around mid August!
Sunday Aug 6, 2017 #
Running warm up/down 12:00 1.02 km (11:46 / km) +59m 9:07 / km
ahr:137 max:169 shoes: Inov8 Oroc 280 (2)
Orienteering race 1:29:27 11.09 km (8:04 / km) +270m 7:11 / km
ahr:173 max:188 shoes: Inov8 Oroc 280 (2)
Feeling tired going into this race so I took an easy trail route to number 1, which was a nice long leg. I had time to focus and warm myself up.
The first part of the race was in some pretty flat, open area with marshes and open rock (so much fun!). A lot faster running than the area from yesterday, that we went through later in the course. In the first part there were also tons of long legs that was pretty draining mentally. I managed not to have any mistakes in this area, just one hesitation on 3.
Just before the spectator control I made a mistake on 8, coming too far left and almost missing the knoll I was looking for.
After the spectator control there was a ton of climb, but much shorter legs which was nice. I slowed down a lot here because of the rocky terrain again, but there was a section of 3 controls that was beautiful white forest just like the DV.
On one of these controls I managed to get a stick or something stabbed into the right arch of my foot. I thought at first I had just bruised it on a rock or something. But it turns out it did pierce my shoe (only a tiny little hole) but it made a pretty deep cut into my foot. Ouchie.
Hobbled along the next few controls, and made another mistake on 16. Must have been right near it and only slightly missed it.
Pushed really hard to the end for a solid time on the longest long I've probably run so far...! I really like the mental and physical challenge of the long races though, something to train for!
Running warm up/down 3:00 0.43 km (7:01 / km) +26m 5:24 / km
ahr:156 max:163 shoes: Inov8 Oroc 280 (2)
Saturday Aug 5, 2017 #
Stretching 5:00 [0]
Running warm up/down 20:00 2.4 km (8:20 / km) +16m 8:03 / km
ahr:141 max:173 shoes: Inov8 Oroc 280 (2)
Orienteering race 43:59 4.75 km (9:15 / km) +148m 8:01 / km
ahr:176 max:197 shoes: Inov8 Oroc 280 (2)
Took this one pretty cautiously since I didn't want to break an ankle or two in the rocky ground. This was kind of frustrating at times because I wanted to run much faster than I was able to. On the good side it meant that my navigation was fairly clean the whole race. A few bobbles here and there and bigger mistakes at 10 and 16. At 10 I was off my bearing and also read the control description wrong so I wasn't looking at the bottom of a cliff. 16 I came across a hillside too far to the left and instead of going right I went left again and missed the control by maybe 20m.
Was able to push it to the end and battle Tori up the (hella steep) finish line !
Thursday Aug 3, 2017 #
Stretching 20:00 [0]
Running warm up/down 25:00 3.79 km (6:36 / km) +1m 6:35 / km
ahr:144 max:174 shoes: NB Vazee Summit
Orienteering race (Sprint ) 15:56 3.37 km (4:44 / km) +1m 4:43 / km
ahr:184 max:199 shoes: NB Vazee Summit
Super fun course in Perth! Some city streets, downtown area and a park complete with a river crossing. Started out in a good zone and was flowing really well through the first part of the course to the spectator loop. I almost got hit by a car at the road crossing since I was entering the crosswalk right when the guard left. Got pretty rattled by this and made a mistake on the next control. Was still pretty shook and took a few controls to get back into it. In the park I was a little hesitant because I struggled to match up the different rock gardens and stuff, and lost even more time debating on going through the river. The last 3 or 4 controls I picked it up again and hammered as hard as I could to the finish.
Solid run, but need to improve on using compass and looking up in park areas.
Really enjoyed this course!
Running warm up/down 5:30 0.75 km (7:22 / km) +1m 7:19 / km
ahr:165 max:177 shoes: NB Vazee Summit
Wednesday Aug 2, 2017 #
Note
(rest day)
Tuesday Aug 1, 2017 #
Water running 10:00 [1]