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Training Log Archive: AdventureGirl!

In the 7 days ending Oct 16, 2016:

activity	#	time	miles		km		+m
Running	6	3:29:08	25.12	(8:19)	40.43	(5:10)	4
Cycling	2	1:41:00	5.18		8.34
Core	3	45:00
Stretching	3	25:00
Total	8	6:20:08	30.3		48.77		4
[1-5]	8	6:10:08

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Sunday Oct 16, 2016 #

Cycling (Indoor spinning ) 1:00:00 [1]

Core 15:00 [2]

Saturday Oct 15, 2016 #

11 AM

Running warm up/down 15:00 [2] 3.05 km (4:55 / km)
shoes: Saucony Guide 9

Stretching warm up/down 10:00 [1]

dynamics, drills and strides

12 PM

Running race 20:07 [5] 5.0 km (4:01 / km)
shoes: Saucony Kilkenny XC spikes

First XC race as a Marauder!
Not the best race ever, but I've been feeling a little sick this week and coughed a lot of the last 1/3 of the race. Still a little bummed about not even running under 4min/km.
The course was half grass and half gravel/cinder (ick) and all flat except for one small hill - not my cup of tea.
Anyways, I felt really strong the first 2/3 of the race but just didn't have enough in the tank for the last bit.

C • Nice 5

Running warm up/down 10:00 [1] 1.76 km (5:41 / km)
shoes: Saucony Guide 9

First time wearing theses spikes always gives nice blisters :)))
They aren't full blown awfulness, but still a lil ouchie.

Friday Oct 14, 2016 #

Running 30:00 [2] 5.45 km (5:30 / km)
shoes: Saucony Guide 9

Pre race day!
A lil jog around the trails with 6x drills and strides in there too.

Stretching 5:00 [1]

Dynamic stretching after strides

Core 15:00 [2]

Core + plyos

Stretching 5:00 [0]

Thursday Oct 13, 2016 #

Running warm up/down 22:00 [2] 4.49 km (4:54 / km)
shoes: Brooks Launch 3

Running intervals 24:00 [3] 5.51 km (4:21 / km)
shoes: Brooks Launch 3

2, 3, 4, 4, 3, 2mins. Rest 1min between each, and 2mins between the 4s.
We took this at a decent pace where we could find a good rhythm and stick with it. I felt pretty good considering the team had a huge thanksgiving dinner last night!

Running warm up/down 9:00 [1] 1.47 km (6:07 / km)
shoes: Brooks Launch 3

Stretching 5:00 [0]

Wednesday Oct 12, 2016 #

Note
(rest day)

Tuesday Oct 11, 2016 #

Cycling warm up/down (MTB) 16:00 [2] 3.67 km (13.8 kph)

Running intervals 34:00 [3] 6.05 km (5:37 / km)
shoes: Saucony Guide 9

3x6mins with 2:30 rest, then 2x3mins with 2min rest

Legs need a bit of a rest after all that biking!

Cycling (MTB) 25:00 [2] 4.67 km (11.2 kph)

Some fun single track thrown in there too, good stuff!

Monday Oct 10, 2016 #

Core 15:00 [1]

3 PM

Running 45:01 [1] 7.65 km (5:53 / km) +4m 5:52 / km
shoes: Saucony Guide 9

Ran back to the Waddtage from the GN trails with Hammer. Beautiful open rock and some mud - excellent :)

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