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Training Log Archive: AdventureGirl!

In the 7 days ending Nov 13, 2017:

activity # timemileskm+m
  Orienteering2 3:27:40 16.94(12:15) 27.27(7:37) 611
  Cycling2 1:45:00
  Stretching6 1:13:00
  Running1 1:10:36 8.1(8:43) 13.03(5:25) 212
  Core2 37:00
  Strength1 35:00
  Total10 8:48:16 25.04 40.3 823
  [1-5]7 7:35:07

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Monday Nov 13, 2017 #

Core 15:00 [1]

Dynamic and core based warmup.
Single leg jumps.

Strength 35:00 [3]

Hip flexors were so sore this morning! Could barely lift my leg to put socks on. Got some massage and rolled a bunch and strength today was no problem!

Stretching 15:00 [0]

Sunday Nov 12, 2017 #

Event: Raid the Hammer Adventure Run
 
9 AM

Orienteering race 3:12:40 intensity: (3 @1) + (25:08 @2) + (2:22:28 @3) + (25:01 @4) 25.27 km (7:37 / km) +611m 6:48 / km
ahr:165 max:189 shoes: Saucony Peregrine 6 ICE+

Full Raid the Hammer!
Great course, awesome teammates, clean nav!
More later. Nap first.
C • Awesome min per km for a 3hr race! 8
7 PM

Note

I think that I will take this next week as a full-on cross training week to re-set my body. Then back to the workout grind.

It's also sucked because I've had a midterm (or more) every week for the past 5/7 weeks which kind of gets in the way of the training that I want to do. Looking forward to a few weeks of breathing time before exams!

Saturday Nov 11, 2017 #

Stretching 20:00 [0]
(rest day)

Various forms of rolling torture to prep for tomorrow!

Friday Nov 10, 2017 #

3 PM

Orienteering (Flag hanging ) 15:00 [1] 2.0 km (7:30 / km)
shoes: Saucony Peregrine 6 ICE+

ARK schools session at Tom Thomson! Chilly high of -5C!
5 PM

Cycling (Spinning ) 45:00 intensity: (35:00 @2) + (10:00 @4)
ahr:121 max:165

Spin and study. 2 intervals in the middle. Taking it easy off of my leg before RTH.

Thursday Nov 9, 2017 #

8 AM

Cycling (Spinning ) 1:00:00 intensity: (50:00 @2) + (10:00 @3)
ahr:120 max:151

Study and spin.
Did 2x ‘The Hills’ interval... play the song by the Weeknd and go out of the saddle for the verses, sprint for the chorus and rest on the bridge. Good stuff.
C • That boy Weeknd hooking you... 2

Stretching 5:00 [0]

6 PM

Stretching 15:00 [0]

Rolling and release for my back. If someone has two softballs that they would like to kindly donate to me that would be superb. Will provide chocolate.

Wednesday Nov 8, 2017 #

3 PM

Running warm up/down (Road/trail) 25:00 intensity: (9 @0) + (3:13 @1) + (14:32 @2) + (6:17 @3) + (49 @4) 4.28 km (5:51 / km) +81m 5:20 / km
ahr:139 max:179 shoes: Brooks Ghost 10

To Chedoke.

Running 30:36 intensity: (3:03 @2) + (19:59 @3) + (7:34 @4) 6.03 km (5:05 / km) +121m 4:37 / km
ahr:166 max:185 shoes: Brooks Ghost 10

3x 7mins with 2mins rest.
2x Nancy Green hill.

Leg very sore on the last one :(

Running warm up/down (Road/trail) 15:00 intensity: (6 @1) + (51 @2) + (13:48 @3) + (15 @4) 2.73 km (5:29 / km) +11m 5:23 / km
ahr:162 max:178 shoes: Brooks Ghost 10

Ran into mom driving home and she drove me the last 2 blocks! MVP!
5 PM

Stretching 10:00 [0]

Tuesday Nov 7, 2017 #

Core 22:00 [2]

Core wih hammer and then some wobble board. Totally wiped today. I hope there isn’t a cold coming on. Quad feels excellent though!

Stretching 8:00 [0]

Workout tomorrow and then some easy runs scheduled for this week. Backing off a little before RTH.

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