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Training Log Archive: AdventureGirl!

In the 7 days ending Apr 17, 2016:

activity	#	time	miles		km		+m
Cycling	3	2:45:00	34.47		55.47
Orienteering	2	1:13:34	5.56	(13:14)	8.95	(8:13)
Stretching	5	45:00
Strength	1	45:00
Track	1	29:00	2.24		3.6
Core	3	20:00
Running	2	16:00	0.61		0.98
Road running	1	5:00
Total	8	6:38:34	42.87		69.0
[1-5]	7	5:58:34

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Sunday Apr 17, 2016 #

Orienteering 40:00 [2] 4.75 km (8:25 / km)
shoes: Inov8 Oroc 280

Middle training in KW with tha crew. Felt pretty awful for that first hot weather run of the year, my body didnt enjoy the hardcore sweating stuff very much. Took it super slow and focused on refolding my map into the CP and having general direction already set. The first section of the map was a lil sketchy, but the second half was the mostly beautiful open woods I've ran in in a while, so fun! Skipped 14-15 because my body was not feeling it whatsoever.

Core 5:00 [1]

Saturday Apr 16, 2016 #

Cycling (Cross) 1:00:00 [2] 22.0 km (22.0 kph)

Rail trail again, super windy on the way back!

Core 10:00 [2]

Stretching 10:00 [0]

Friday Apr 15, 2016 #

Cycling (Cross ) 1:40:00 [2] 33.47 km (20.1 kph)

Rail trail with Daddio on a lovely spring day! Almost got taken out by a car on the way home!

Thursday Apr 14, 2016 #

Running 10:00 [1]

General running around at ARK in Stoney Creek.
My right shin has been pretty sore so I've been icing and stretching/rolling. Should be better in a day or two.
Overall, this has been a hectic week with midterms so I decided to take a rest day and chill out :)

C • Huge Bash 4

Stretching 10:00 [0]

Note
(rest day)

Wednesday Apr 13, 2016 #

Running warm up/down 6:00 [1] 0.98 km (6:07 / km)
shoes: Inov8 X-Talon 212

Orienteering 33:34 [2] 4.2 km (8:00 / km)
shoes: Inov8 X-Talon 212

X League at Lions Valley
Finished the first map with no navigational errors, and then did the dogbone on the second map. My right calf cramped up halfway through the first map, and my shin was killer by the time I got to map 2 :( decided not to push to crazily and I will ice and take care of it. Likely from dehydration after the gym yesterday and from more running on my toes lately.

Tuesday Apr 12, 2016 #

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

Strength 45:00 [3]

Gym, gonna feel this tomorrow !!

Dumbbell chest press 10lbs
Back squats 70-75lbs
Hanging leg raises/ab exercises
Hamstring curls 50-60lbs
Assisted pull-ups
Calf raises 40lbs
Box jumps
Crunch machine
Quick core

C • balance training 5

Cycling warm up/down (Spinning ) 5:00 [1]

Stretching 15:00 [0]

Rolling before and after

Monday Apr 11, 2016 #

Track warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Mizuno Wave Inspire 11

Up/down

Stretching 5:00 [1]

Drills and dynamics

Track intervals 13:00 [3] 2.6 km (5:00 / km)
shoes: Mizuno Wave Inspire 11

First track workout of the season. Did 2 sets of 400, 200,200 with 200m jog in between. 1500m pace. 3mins rest between sets that I've excluded from total time.
Times were
1:23
39
39
1:20
40
39
(About 1:30 jog rest between intervals)

Overall I felt really good! Legs felt great on the track despite feeling pretty tired before. Gotta work on some form.

Track 10:00 [1]
shoes: Mizuno Wave Inspire 11

Hurdle drills

Core 5:00 [2]

Sworkit gurl

6 PM

Stretching 5:00 [0]

Rolling

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