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Training Log Archive: AdventureGirl!

In the 7 days ending Jun 10, 2018:

activity # timemileskm+m
  Cycling3 3:28:00 28.53 45.91 168
  Running3 3:07:37 20.6(9:06) 33.16(5:39) 218
  Water running1 55:00
  Strength1 35:00
  Orienteering1 35:00 3.89(9:00) 6.26(5:35) 109
  Core2 24:00
  Total10 9:04:37 53.02 85.33 495
  [1-5]10 9:03:35

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MoTuWeThFrSaSu

Sunday Jun 10, 2018 #

11 AM

Orienteering (Flag pick up ) 35:00 intensity: (34 @0) + (8:45 @1) + (10:21 @2) + (14:24 @3) + (56 @4) 6.26 km (5:35 / km) +109m 5:09 / km
ahr:153 max:180 shoes: Saucony Guide ISO

2 PM

Cycling (Cross) 1:35:00 intensity: (1:00:25 @1) + (31:35 @2) + (3:00 @3) 33.41 km (21.1 kph) +168m
ahr:125 max:152 shoes: Kona Jake CX Bike

Rail trail with nwhitty!!

Saturday Jun 9, 2018 #

Cycling warm up/down (Spinning ) 30:00 [2]
ahr:115 max:131

Cycling intervals 33:00 intensity: (6:00 @2) + (27:00 @3)
ahr:132 max:162

3x 3,2,1 with 90s rest.

Cycling warm up/down 15:00 [1]
ahr:110 max:127

Core 4:00 [1]

Plank tabata

Friday Jun 8, 2018 #

Note
(rest day)

Coaching ARK all day plus a fundraiser. I’m pooped.

Thursday Jun 7, 2018 #

11 AM

Running warm up/down 25:00 intensity: (16 @0) + (3:50 @1) + (6:36 @2) + (14:18 @3) 3.75 km (6:40 / km) +30m 6:24 / km
ahr:153 max:176 shoes: Brooks Ghost 10

Running intervals 36:37 intensity: (54 @1) + (5:30 @2) + (19:15 @3) + (10:25 @4) + (33 @5) 6.92 km (5:18 / km) +2m 5:17 / km
ahr:170 max:208 shoes: Brooks Ghost 10

3x (800m, 200jog, 400m, 200jog, 400m)
5mins walk/jog in between sets.

Times were a little all over and I found it hard to stay on my goal paces. Last 800 started too fast because I was being chased by a very small but very scary doggo.

3:08, 87, 90
3:05, 90, 88
3:06, 90, 89

I also all BS on the max HR of 208 bpm...

Running warm up/down 10:00 intensity: (27 @1) + (1:19 @2) + (8:14 @3) 1.52 km (6:33 / km)
ahr:158 max:178 shoes: Brooks Ghost 10

Wednesday Jun 6, 2018 #

11 AM

Running 45:00 intensity: (7:08 @1) + (13:09 @2) + (24:43 @3) 8.6 km (5:14 / km) +67m 5:02 / km
ahr:153 max:177 shoes: Saucony Guide ISO

Run along Grindstone Creek from Hidden Valley again. Feeling v good!

Happy #globalrunningday!
C • goose 2
6 PM

Cycling 35:00 [1] 12.5 km (21.4 kph)
shoes: Kona Jake CX Bike

To dundas driving park and back
7 PM

Core 20:00 [2]

+3 chin ups!

Tuesday Jun 5, 2018 #

11 AM

Running warm up/down 27:00 intensity: (12 @0) + (7:51 @1) + (5:55 @2) + (13:02 @3) 4.0 km (6:45 / km) +69m 6:12 / km
ahr:147 max:172 shoes: Saucony Guide ISO

Running intervals 34:00 intensity: (3:42 @1) + (10:02 @2) + (17:43 @3) + (2:33 @4) 6.65 km (5:07 / km) +36m 4:59 / km
ahr:157 max:188 shoes: Saucony Guide ISO

10min tempo
Rest 5mins walk/jog
10x 1min on, 1min off.

Rolling hills, some single track, and some bridges. Felt strong. Leg only a little sore, but didn’t feel it during the intervals.

Running warm up/down 10:00 intensity: (4 @1) + (36 @2) + (9:20 @3) 1.71 km (5:51 / km) +13m 5:38 / km
ahr:163 max:175 shoes: Saucony Guide ISO

I feel like I don’t take enough time between finishing my workout and cool down to keep my HR down...oh well, coaching duties call.

Monday Jun 4, 2018 #

12 PM

Water running 55:00 [1]

Today’s pool run brought to you by the ‘Awkward Middle School Dance Slow Songs Playlist’.
C • Yikes 2
3 PM

Strength 35:00 [3]
ahr:105 max:147

More heat training. This time with a fleece and a long sleeve. Come at me Hungary heat!

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