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Training Log Archive: AdventureGirl!

In the 7 days ending Jan 13, 2019:

activity	#	time	miles		km		+m
XC Skiing	4	3:05:00	25.18		40.53		178
Strength	2	1:15:00
Orienteering	1	1:05:00	4.31	(15:05)	6.93	(9:22)	235	9c
Running	1	1:02:25	7.2	(8:40)	11.59	(5:23)	158
Road running	1	59:00	6.72	(8:47)	10.81	(5:27)	37
Water running	1	30:00
Map Study	1	5:00
Total	10	8:01:25	43.41		69.86		609	9c
[1-5]	10	7:55:23

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Sunday Jan 13, 2019 #

3 PM

XC Skiing (Skate) 1:00:00 14.57 km (4:07 / km) +60m 4:02 / km
ahr:117 max:156

Fast one with Hammer! My eyes were watering and my nose was running so hard.

Saturday Jan 12, 2019 #

XC Skiing (Skate ) 20:00 [2] 5.13 km (3:54 / km) +22m 3:49 / km
ahr:112 max:144

Quick warm up before some ski lessons.

XC Skiing (Technique) 25:00 [1] 5.81 km (4:18 / km) +34m 4:11 / km
ahr:109 max:160

Getting some technique tips that really really helped! There was just 1-2 liiiiiittle things that I needed to be more efficient.

C • Ski tech 5

3 PM

XC Skiing (Skate) 1:00:00 15.01 km (4:00 / km) +62m 3:55 / km
ahr:113 max:140

Once the groomer went out again it was amazing conditions!! Lovely setting sun glow too, just Urg. So nice.
But skiing is also a lot more work once you do it right. Got some good hill climbing in.

Followed by a nice sauna (!!!)

Friday Jan 11, 2019 #

3 PM

Orienteering 1:05:00 6.93 km (9:22 / km) +235m 8:01 / km
ahr:150 max:180 9c shoes: Saucony Peregrine GTX

A nice course near Barrie with Hammer! 1:15000 scale which was a good change, plus some longer legs. Fun area with a lot of change in terrain! Not much snow, and it was hard packed, so sliding down some hills was pretty gnarly!

Take-aways
- i’m a little rusty, but still got it... mostly
- need to look up more to spot the features and just go.

C • Hills were: 2

5 PM

XC Skiing (Erg) 20:00 [2]
ahr:103 max:114

Thursday Jan 10, 2019 #

Strength (+ core) 35:00 [2]
ahr:97 max:115

Started feeling weird at the start of lift and that progressed to feeling flushed, faint and straight up like a bag of garbage. No O for me tonight :(

Wednesday Jan 9, 2019 #

12 PM

Water running 30:00 [1]

To loosen up the quads.

4 PM

Running warm up/down 25:00 4.12 km (6:04 / km) +20m 5:55 / km
ahr:155 max:174 shoes: Saucony Guide ISO

Running hills 26:25 5.58 km (4:44 / km) +125m 4:15 / km
ahr:174 max:181 shoes: Saucony Guide ISO

4 continual halfpipes on ravine road in some pretty snow flurries. Felt strong and controlled, but quads are ded.

Running warm up/down 11:00 1.89 km (5:49 / km) +14m 5:37 / km
ahr:165 max:170 shoes: Saucony Guide ISO

Tuesday Jan 8, 2019 #

Strength 40:00 [3]
ahr:106 max:157

Quads are sorreeee from yesterday. Was planning on spinning or x-training today too but I don’t think that’s happening.

Map Study 5:00 [0]

A sprint map Anton sent me from his training last weekend

Monday Jan 7, 2019 #

4 PM

Road running warm up/down 25:00 3.68 km (6:48 / km) +17m 6:39 / km
ahr:140 max:162 shoes: Saucony Guide ISO

Road running intervals 22:00 5.04 km (4:22 / km)
ahr:151 max:167 shoes: Saucony Guide ISO

5x 800m with 200m jog recovery.

First run workout since Nats so it was a little rusty but I felt really good!! Roads were a little slick because there had been some rain/snow earlier in the day. Happy to start working out again.

I’ll likely be doing the same training plan as during xc season with running workouts 2-3x/week and lifts 3x/week with x-training in between and hopefully more O since I have a more flexible schedule this term!

Road running warm up/down 12:00 2.09 km (5:45 / km) +21m 5:29 / km
ahr:160 max:168 shoes: Saucony Guide ISO

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