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Training Log Archive: AdventureGirl!

In the 7 days ending Aug 3, 2017:

activity # timemileskm+m
  Cycling1 2:18:00 31.12(13.5/h) 50.09(21.8/h) 220
  Running3 1:58:00 11.52(10:14) 18.54(6:22) 93
  Strength1 40:00
  Stretching4 35:00
  Orienteering1 15:56 2.09(7:37) 3.37(4:44) 1
  Water running1 10:00
  Total10 5:56:56 44.74 72.0 315
  [1-5]6 5:21:56

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FrSaSuMoTuWeTh

Thursday Aug 3, 2017 #

Event: Canadian Championships Sprint
 

Stretching 20:00 [0]

5 PM

Running warm up/down 25:00 intensity: (3:20 @1) + (10:03 @2) + (10:56 @3) + (41 @4) 3.79 km (6:36 / km) +1m 6:35 / km
ahr:144 max:174 shoes: NB Vazee Summit

Orienteering race (Sprint ) 15:56 intensity: (20 @1) + (6 @2) + (2:10 @3) + (5:31 @4) + (7:49 @5) 3.37 km (4:44 / km) +1m 4:43 / km
ahr:184 max:199 shoes: NB Vazee Summit

COC Sprint F21E

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 intensity: (22 @2) + (3:13 @3) + (1:55 @4) 0.75 km (7:22 / km) +1m 7:19 / km
ahr:165 max:177 shoes: NB Vazee Summit


4 - Splits

Wednesday Aug 2, 2017 #

Note
(rest day)

Tuesday Aug 1, 2017 #

Water running 10:00 [1]

Water running is a lot harder in Georgian Bay than in a pool... very much water up my nose
C • Water Running 3

Monday Jul 31, 2017 #

6 PM

Running 32:30 intensity: (9 @1) + (2:03 @2) + (11:25 @3) + (18:53 @4) 5.0 km (6:30 / km) +3m 6:29 / km
ahr:169 max:188 shoes: Saucony Guide 10

5 easy loops on Gula Stigen. Had to do a little extra at the end to make it 5k on my watch.
Tested out some different combos of anti-blister socks, glide cream and tape to see what hurt my little feetsies the least. Looks like all of the above is the best option...
C • for me, never blister in th... 1
7 PM

Stretching 5:00 [0]

Easy up until nationals at the end of the week. I felt that my RHR was a little high all day today, and definitely felt it on the run. Was definitely not a Z4 effort. Weird, but maybe I'm just tired.

Sunday Jul 30, 2017 #

9 AM

Cycling (Cross ) 2:18:00 intensity: (8:23 @1) + (1:29:16 @2) + (40:21 @3) 50.09 km (21.8 kph) +220m
ahr:142 max:170 shoes: Kona Jake CX Bike

50k on the rail trail with the old man!
12 PM

Stretching 5:00 [0]

Saturday Jul 29, 2017 #

10 AM

Running 55:00 intensity: (10 @1) + (23 @2) + (17:10 @3) + (37:17 @4) 9.01 km (6:06 / km) +88m 5:49 / km
ahr:172 max:188 shoes: Saucony Guide 10

Spring valley to Hermitage and back
12 PM

Stretching 5:00 [0]

Friday Jul 28, 2017 #

Strength (/core) 40:00 [2]
ahr:114 max:147

+ wobble board.

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