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Training Log Archive: AdventureGirl!

In the 7 days ending Jan 21, 2018:

activity	#	time	miles		km		+m
XC Skiing	2	2:55:30	18.75	(9:22)	30.17	(5:49)	138
Strength	2	1:25:00
Running	3	1:23:20	7.56	(11:01)	12.17	(6:51)	61
Core	3	1:06:00
Stretching	6	1:00:00
Cycling	1	55:00
Water running	1	30:00
Road running	1	19:40	2.2	(8:56)	3.54	(5:33)	16
Other	2	15:00
Total	13	9:49:30	28.51		45.89		214
[1-5]	10	8:54:12

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Sunday Jan 21, 2018 #

10 AM

XC Skiing (Skate) 26:00 5.01 km (5:11 / km) +16m 5:07 / km
ahr:113 max:126

Early 20th birthday (gasp) 20k Adventure with Hammer!
Started with 5k skate ski ...

Running 40:30 5.0 km (8:06 / km) +6m 8:03 / km
ahr:159 max:180 shoes: Saucony Peregrine 6 ICE+

5k terrain run, mostly on a frozen marsh...
Wished we had snowshoes.

XC Skiing (Skate/Classic) 57:30 10.0 km (5:45 / km) +67m 5:34 / km
ahr:112 max:155

And then 5k skate, 5k doublepole/Classic!
Decent ski conditions, but tracks were a mess.

Fun times :)

1 PM

Stretching 10:00 [0]

Front of my calves are toight.

Saturday Jan 20, 2018 #

2 PM

XC Skiing 1:32:00 15.16 km (6:04 / km) +55m 5:58 / km
ahr:108 max:163

Yay skiing! Yay mid-ski chocolate! Yay killer sunsets on the way home!

C • mid ski chocolate 6

5 PM

Stretching 10:00 [0]

Friday Jan 19, 2018 #

Stretching warm up/down 5:00 [1]

Activation

Strength 45:00 [3]

Feeling better but not 100% quite yet.

Stretching 10:00 [0]

Thursday Jan 18, 2018 #

Note

Strength was in the plans today but feeling so congested and exhausted. Head is pounding.
Tomorrow.

C • Don't 1

11 AM

Running 30:20 5.01 km (6:03 / km) +45m 5:48 / km
ahr:160 max:184 (sick) shoes: Saucony Peregrine 6 ICE+

With Hammer!

Stretching 5:00 [0]

Wednesday Jan 17, 2018 #

Note
(sick)

Cold has been deemed worthy of the purple.
So much for the comeback to training. I'll do what I can.

12 PM

Water running 30:00

Could only fit in 30mins between class today.
5min WU
“Fartlek” for 20mins (hard for the middle bit, rest on the ends)
5min CD

3 PM

Core 25:00 [2]

Started doing some core but then I fell asleep during a bridge hold... nap first and I’ll try and finish up later. Head feels like it’s been run over by approx 7 trucks rn.

**Update - 20mins more of core and balance.

Tuesday Jan 16, 2018 #

11 AM

Core 16:00 [1]

4x tabatas

Popping the Vitamin C because my nose is getting stuffed and I've sneezed about 23 times already today at it's only 1pm.

4 PM

Running warm up/down 12:30 2.16 km (5:46 / km) +10m 5:39 / km
ahr:149 max:167 shoes: Brooks Ghost 10

Hilarious encounter with a large dog on a piece of ice... not sure who was more confused about what was happening - me or the dog.

Other warm up/down (Agility) 10:00 [2]
shoes: Brooks Launch 3

Strength 40:00 [3]
shoes: Brooks Launch 3

Good session today. I even got complimented by the trainer on my pushups! Never thought that would happen :O

C • Push up 2

5 PM

Road running 19:40 3.54 km (5:33 / km) +16m 5:26 / km
ahr:163 max:176 shoes: Brooks Ghost 10

Had my leg and foot massaged today so that was a little tender while running, especially in my arch. After the run my leg was kind of sore but nothing compared to what it was a few weeks ago.
I'm going to start some more regular treatment to keep my legs on track.

6 PM

Stretching 10:00 [0]

my nose has gotten progressively more stuffed up throughout the day... gosh darn it.

Monday Jan 15, 2018 #

Core 25:00 [2]

Cycling (Spinning ) 55:00

W/U
5x 3mins on, 1.5mins off.
Rest 3.
4x 30s sprints with 15s rest. (Practicing for the Wingate test I’ll be doing in lab in a few weeks!)
C/D

Other (Balance) 5:00 [1]

Stretching 10:00 [0]

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