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Training Log Archive: emilyr

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Running13 11:14:30 64.88(10:24) 104.42(6:28) 1416
  Strength10 3:28:57
  Biking4 3:18:12
  Other3 2:43:01
  Cross Country Skiing1 2:30:00
  Squash1 40:00
  Relaxation5 4:15
  Arm Chair Orienteering1 1:00
  Total32 23:59:55 64.88 104.42 1416
  [1-5]29 23:50:36

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Saturday Mar 31, 2012 #

Strength 15:00 [1]

Core.
3 PM

Biking 45:01 intensity: (33 @0) + (40:32 @1) + (3:56 @2)
ahr:139 max:158

Biking on a stationary bike. Watched a bit of Ocean's 13. Also took two 5 minute skipping breaks in the middle to change it up.

Friday Mar 30, 2012 #

5 PM

Running 45:53 intensity: (7 @0) + (6:40 @1) + (26:01 @2) + (13:05 @3) 5.13 km (8:56 / km) +221m 7:21 / km
ahr:160 max:179 shoes: Saucony Progrid Xodus 2

Thought that it'd be the right length of time to run up these two big hills for 10 minutes at zone 3, but I misjudged (guess they were quite as big as a thought). Did that hill section twice though. My legs are sore from yesterday and were burning going up the hill. I just couldn't motivate myself to run on the treadmill today.

Distance should be longer, but my GPS was acting funny at the beginning.

Thursday Mar 29, 2012 #

Strength 30:00 [1]

Arms and legs.

Legs: Squats, lunges, calf lifts, wall sits, single leg dead lift, hamstring pulls with stability ball.

3 PM

Running 30:05 intensity: (28 @0) + (5:52 @1) + (23:45 @2) 4.73 km (6:22 / km)
ahr:155 max:166 shoes: Asics Gel-DS Trainer 15

On treadmill.

Monday Mar 26, 2012 #

Relaxation 1:00 [0]

Body part by body part relax.
Sitting.
Cue word at end.

4/3

Arm Chair Orienteering 1:00 [0]

Looking at Slovakia maps and doing route choice between made up legs.
C • route choices 1
5 PM

Running 59:03 intensity: (18 @0) + (25 @1) + (22:45 @2) + (22:54 @3) + (11:22 @4) + (1:19 @5) 9.8 km (6:02 / km)
ahr:170 max:193 shoes: Asics Gel-DS Trainer 15

10 minute warm up: 6.0 mph
2 x 3 minute (zone 4): 8.3 mph
2 x 3 minute cool down: 5.0 mph
2 x 6 minute (zone 3): 7.3 mph
2 x 3 minute cool down: 5.0 mph
2 x 3 minute (zone 4): 8.3 mph
1 x 3 minute cool down: 1 minute 3.0 mph, 2 minute 5.0 mph
10 minute cool down: 2 minute 3.5 mph, 8 minute 5.0 mph

Incline 2.0

Looked at a sprint map on zone 3 intervals.
Looked at map from France last year on cool down.

Looking at my heart rate, it must have messed up right at the very beginning because I definitely was not in zone 5 then...

Saturday Mar 24, 2012 #

12 PM

Running 52:03 intensity: (20 @0) + (3:19 @1) + (19:21 @2) + (14:32 @3) + (12:04 @4) + (2:27 @5) 8.6 km (6:03 / km)
ahr:169 max:190 shoes: Asics Gel-DS Trainer 15

Warm up: 10 minutes at 6.0 mph
4 x 5 minute intervals (zone 4): 7.7 mph (for first one), 7.8 mph (for last three)
3 x 4 minute recovery: 5.0 mph
Cool down: 2 minutes at 3.0 mph, 8 minutes at 5.0 mph

Last one was really tough.

Thursday Mar 22, 2012 #

9 AM

Running 1:11:03 intensity: (3:50 @1) + (11:48 @2) + (32:12 @3) + (14:13 @4) + (9:00 @5) 11.15 km (6:22 / km)
ahr:174 max:193 shoes: Asics Gel-DS Trainer 15

10 minute warm up: 6.0 mph
3 x 4 minute (zone 4): 7.9 mph
2 x 4 minute recovery: 5.0 mph
10 minute zone 1: 2 minutes 3.0 mph and 8 minutes 5.0 mph
6 x 1 minute (zone 4): 8.6 for the first 4, 8.7 for the fifth, and 9.0 for the sixth (wanted to see if I could do it at nine, so I guess I wasn't going quite fast enough for the first few, even though they were pretty tiring and my heart rate was reaching zone 5).
10 minute warm down; 2 minutes 3.0 mph and 8 minutes 5.0 mph

Incline 2.0

Tuesday Mar 20, 2012 #

Relaxation 15 [0]

In scenario relaxation. Had to give a speech today because I'm running for the student's representative council.

8/7
C • Good time to use it. 1
8 PM

Running 56:03 intensity: (25 @0) + (4:56 @1) + (16:57 @2) + (15:29 @3) + (9:25 @4) + (8:51 @5) 9.01 km (6:13 / km)
ahr:171 max:195 shoes: Asics Gel-DS Trainer 15

I think I died a little. Phew, that was really tough physically.
5 x 4 minutes intervals (zone 4). Recovery 4.

Warm up: 10 minutes at 6.0 mph
Intervals at 7.9 mph
First two recoveries at 5.0 mph
Second two recoveries at 3.0 mph (2 minutes), 5.0 mph (2 minutes)
Cool down: 4 minutes, 3.0 mho, 6 minutes 5.0 mph

Incline 2.0
C • really tough physically 1

Monday Mar 19, 2012 #

Note

Feeling really tired today, so going to shift my planned week one day. Don't think doing hard intervals when exhausted will be helpful.

Sunday Mar 18, 2012 #

Strength 15:30 [1]

Core.
4 PM

Running 1:05:42 intensity: (8 @0) + (3:18 @1) + (29:30 @2) + (30:06 @3) + (2:40 @4) 10.39 km (6:19 / km) +350m 5:25 / km
ahr:166 max:182 shoes: Asics Gel-DS Trainer 15

Along the service road for a while. Nice weather out, and not too muddy. Just going at a slow pace.

Saturday Mar 17, 2012 #

1 PM

Biking 1:01:33 intensity: (22:54 @1) + (36:52 @2) + (1:47 @3)
ahr:149 max:171

On the stationary bike.

Strength 33:37 intensity: (1:39 @0) + (27:34 @1) + (4:24 @2)
ahr:130 max:165

Legs and arms.

Friday Mar 16, 2012 #

Note
(rest day)

Rest day. Body and mind super exhausted and worried I'm starting to get sick (or am fighting off something). Will just do lower intensity for the next few days.

Thursday Mar 15, 2012 #

Running (Treadmill) 45:00 intensity: (35:00 @2) + (10:00 @3) 7.61 km (5:55 / km)
shoes: Asics Gel-DS Trainer 15

Incline 2.0
0 - 25 minutes: 6.0 mph
25 - 35 minutes (tempo): 7.4 mph
35 - 45 minutes: 6.0 mph
C • good week and a half 1

Wednesday Mar 14, 2012 #

Other 45:00 [1]

Feeling really unmotivated today so just did a workout DVD (Jillian Michaels Banish Fat and Boost Metabolism).

Tuesday Mar 13, 2012 #

Strength 12:30 [1]

Was going to do some legs, but decided they felt too tired. Did some arms instead (I figured having some arm strength might help me use them more when I run...).
6 PM

Biking 40:08 intensity: (6:19 @1) + (33:44 @2) + (5 @3)
ahr:156 max:168

On the bike, felt super long today and legs a little bit tired.

Monday Mar 12, 2012 #

Strength 15:00 [1]

Ab Ripper X dvd with Rachel.
4 PM

Running 1:07:40 intensity: (4 @0) + (38:07 @1) + (27:58 @2) + (1:31 @3) 9.09 km (7:26 / km) +312m 6:21 / km
ahr:148 max:174 shoes: Saucony Progrid Xodus 2

Run with Rachel to Alice Lake. She's quite cautious going on single track trails so it was a little bit slower than usual, but it was fun always. Rainy run.

Sunday Mar 11, 2012 #

6 PM

Running (Treadmill) 45:01 intensity: (1:00 @1) + (27:14 @2) + (10:15 @3) + (6:32 @4) 7.67 km (5:52 / km)
ahr:166 max:186 shoes: Asics Gel-DS Trainer 15

3 x 4 minute intervals at zone 4: 7.9 mph
Recoveries (4 minutes each) 5.7 mph
First 18 minutes: 6.0
Last 7 minutes: 5.7 - 5.1
Incline 2.0

Strength 32:20 intensity: (27:06 @1) + (4:42 @2) + (32 @3)
ahr:139 max:170

Legs and upper body.

Leg press, lunges, calf raises, wall sit, ball rolls, bicep curls, tricep kick backs and dips, push ups, shoulder raises.

Saturday Mar 10, 2012 #

Strength 30:00 [1]

Jillian Michaels 6 Weeks to a 6 Pack DVD (bad name, I know).

Squash 40:00 [1]

Squash with Lucas.

Friday Mar 9, 2012 #

4 PM

Running 1:01:38 intensity: (3:39 @1) + (28:46 @2) + (27:49 @3) + (1:24 @4) 9.04 km (6:49 / km) +304m 5:50 / km
ahr:165 max:182 shoes: Saucony Progrid Xodus 2

Run after class to Alice Lake. Was a little bit smarter this time and brought a headlamp. Heart rate was getting pretty high so I stopped half way for a minute or two to let it come back it. Listening to some Question related podcasts so I felt like I was doing good multi-tasking. :)

Thursday Mar 8, 2012 #

9 PM

Running 30:01 intensity: (23 @1) + (7:13 @2) + (10:53 @3) + (11:32 @4) 5.4 km (5:34 / km)
ahr:175 max:188 shoes: Asics Gel-DS Trainer 15

Super pressed for time today (that's what happens when you have to read the Illiad in 4 days), so this was all I could squeeze in before the gym closed. Threshold run. Generally feeling pretty tired.

0 - 7.5 minutes: 6.0 mph
7.5 - 22.5 minutes: 7.4 mph
22.5 - 30 minutes; 6.0 mph
Incline 2.0

Wednesday Mar 7, 2012 #

Strength 10:00 [1]

Core with Rachel. Doing Body Sculpt DVD core section.

Relaxation 1:00 [0]

Relaxation, not individual muscles. Key word. 4.5/4
7 PM

Biking (Stationary) 51:30 intensity: (2 @0) + (6:10 @1) + (30:05 @2) + (15:13 @3)
ahr:161 max:177

Stationary bike in the gym. Rotating between fast pedalling low resistance, slow pedalling high resistance, and standing up high resistance.

Tuesday Mar 6, 2012 #

Relaxation 1:00 [0]

Relax each muscle. Total body. Key word at end.
6/4.5
8 PM

Other 58:01 intensity: (36:41 @1) + (21:12 @2) + (8 @3)
ahr:142 max:168

Bob Harper's Cardio Rev DVD.

Monday Mar 5, 2012 #

Strength 15:00 [1]

Jackie Warner Standing Abs DVD.

Relaxation 1:00 [0]

Each body part relax, no clench. Key word at end for total body breathing.

6/5
10 AM

Running 45:18 intensity: (1:48 @1) + (8:37 @2) + (31:12 @3) + (3:41 @4) 6.8 km (6:40 / km) +229m 5:42 / km
ahr:171 max:184 shoes: Saucony Progrid Xodus 2

Triangle twice (but in opposite directions). Difficulties with the hills today. Very nice day out after a few days of rain, but lots of puddles!
C • Your recovery ended on Wed! 1

Friday Mar 2, 2012 #

Other (Downhill Skiing) 1:00:00 [1]

Downhill skiing with Dad at Whistler. Was really there for 4 hours, but compressed the time down to 40 minutes. Good leg strength workout and lots of fun! :)

Thursday Mar 1, 2012 #

Cross Country Skiing 2:30:00 [1]

Went out with Dad to Callaghan. First time out there! Did classic for a while and then switched our skis for skate. I was working extra hard in this part because my technique is not so hot. :)
C • Visit 1

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