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Training Log Archive: AdventureGirl!

In the 7 days ending Sep 11, 2016:

activity

time

miles

Running

2:33:35

17.78

(8:38)

28.62

(5:22)

Orienteering

55:00

3.09

(17:49)

4.97

(11:04)

114

Road running

51:40

6.33

(8:10)

10.18

(5:04)

Stretching

49:00

Cycling

33:00

Core

25:00

Other

20:00

Strength

20:00

Total

6:47:15

27.2

43.77

118

[1-5]

6:17:15

1:34

0:00

» now

Sunday Sep 11, 2016 #

10 AM

Orienteering 55:00 [2] 4.97 km (11:04 / km) +114m 9:56 / km
shoes: Inov8 Oroc 280 (2)

ARX training in the north part of the DV. Lots of brambles and burrs and icky stuff in the middle section so I had trouble running and focusing on the map. I've always had trouble in that area because everything seems so subtle and hard to see because of the giant brambles.
The beginning and the end, however, were quite enjoyable. I was able to look up and see the big features and with that I could open up and be aggressive.

Saturday Sep 10, 2016 #

9 AM

Road running 51:40 [2] 10.18 km (5:04 / km) +4m 5:04 / km
shoes: Saucony Guide 9

The Mac XC team tagged along with the MEC race #5 this morning at Bayfront park. Pleasant run in some rain at a decent pace that I was able to keep the whole way. Usually long road runs aren't enjoyable but today I felt good.
We had lots of fun cheering people on, especially Trav and Baloney!

10 AM

Stretching 5:00 [0]

roll out

Friday Sep 9, 2016 #

Cycling (Spinning ) 25:00 [2]

With Hammer at the pulse!

Other (Rowing Erg) 10:00 [2]

Core 5:00 [2]

Stretching 5:00 [0]

Thursday Sep 8, 2016 #

Running warm up/down (Road/trail ) 21:45 [2] 4.19 km (5:11 / km)
shoes: Saucony Guide 9

From campus to the 2k mark on the rail trail. Muggy outside

Stretching 5:00 [1]
shoes: Saucony Guide 9

Dynamics/drills

Running tempo 10:00 [3] 2.26 km (4:25 / km)
shoes: Saucony Guide 9

Bless the heavens above!! It started raining (I actually mean pouring) just as we started our 10min tempo on the rail trail. It was so refreshing and gave me some energy too!

Running hills 7:00 [4] 1.36 km (5:09 / km)
shoes: Saucony Guide 9

4x ~170m hills with about 1:20 rest in between (included)
Started with a small flat section and then right up.
52,50,54,47
The rain had stopped but the hills got quite slippery at the end!

Running tempo 10:00 [3] 2.19 km (4:34 / km)
shoes: Saucony Guide 9

Tempo back

C • Don Mills Workout? 2

Running warm up/down (Road/trail) 22:00 [1] 3.89 km (5:39 / km)
shoes: Saucony Guide 9

And back.
Super happy about how I felt today! I was able to push myself and I still felt great! Apparently my body just doesn't like the heat!

Stretching 7:00 [1]

Static and rolling

Wednesday Sep 7, 2016 #

Other (Rowing Erg) 10:00 [2]

Strength 20:00 [3]

Mostly upper body with some inner quad exercises too.

Cycling (Spinning ) 8:00 [1]

Tuesday Sep 6, 2016 #

10 AM

Core 10:00 [2]

Stretching 10:00 [0]

5 PM

Running warm up/down (Road/trail) 27:20 [2] 5.14 km (5:19 / km)
shoes: Saucony Guide 9

Fast pace warm up with the team from Mac to Sanctuary park.

Stretching 7:00 [1]

Dynamics, drills strides before

Running intervals (Grass) 7:00 [3] 1.55 km (4:31 / km)
shoes: Saucony Guide 9

2x ~700m loop with jog rest 100m in between.
I was feeling pretty wiped from the warm up since it was the most I've run since WOC, but I decided to give the workout a go, with the plan of doing about half. That changed after the second one when my body just decided that today was not the day. It was hot as hell and I just felt crummy in general. I really wanted to grind out a couple more but the coach told me it wouldn't benefit anything. Gonna take tomorrow quite easy and hopefully Thursday's workout is better.

6 PM

Running warm up/down (Road/trail) 28:30 [1] 4.78 km (5:58 / km)
shoes: Saucony Guide 9

We ran through the splash pad and it was heavenly.

Stretching 5:00 [0]

Monday Sep 5, 2016 #

Stretching 5:00 [0]

Rollin

Core 10:00 [3]

10 AM

Running 20:00 [1] 3.26 km (6:08 / km)
shoes: Saucony Guide 9

Way too soon after breakfast, my tummy wasn't a happy camper.

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