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Training Log Archive: AdventureGirl!

In the 7 days ending Jan 29, 2015:

activity	#	time	miles		km		+m
Running	4	2:56:16	11.08		17.83		128
Cycling	5	2:11:00	15.84		25.5
Stretching	4	37:00
XC Skiing	1	36:03	1.9	(18:56)	3.06	(11:46)	5
Strength	1	30:00
Core	4	27:00
Orienteering	1	15:00
Total	10	7:32:19	28.82		46.39		133
[1-5]	10	6:55:19

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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

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