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Training Log Archive: AdventureGirl!

In the 31 days ending Jan 31:

activity # timemileskm+m
  Cycling13 9:01:00
  Strength6 5:20:00
  Running4 3:17:00 20.73(9:30) 33.36(5:54) 240
  Core11 2:50:00
  Nordic Skiing2 2:50:00 21.44(7:56) 34.51(4:56)
  Orienteering3 2:24:25 9.15(15:47) 14.72(9:49)
  Stretching/yoga/drills19 2:24:00
  Road running 2 50:30 6.21(8:08) 10.0(5:03)
  Water running1 45:00
  Running - Snowshoe1 32:06 2.74(11:43) 4.41(7:17)
  Rowing Erg5 25:00
  Track 1 15:25 2.11(7:18) 3.4(4:32)
  other1 10:00
  Total28 31:04:26 62.39 100.4 240
  [1-5]26 28:45:26

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Thursday Jan 19 #

2 PM

Rowing Erg warm up/down 5:00 [1]

Strength 45:00 [3]

3 PM

Cycling (Spinning ) 25:00 [2]

Stretching/yoga/drills 5:00 [0]

7 PM

Orienteering 45:25 [2] 4.7 km (9:40 / km)
shoes: NB Vazee Summit

First X-League of the year!
Treacherous out there! Lots of slipping around up and down many hills made for a slow one.
I had some trouble with 10A and 10B because I was having trouble staying on my bearing in the dark. Other than that it was good, just slow.

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: NB Vazee Summit

with Daddio

Wednesday Jan 18 #

Cycling warm up/down (Spinning ) 1:00:00 [1]

Up and down

Cycling (Spinning ) 30:00 [3]

2x6mins with 2min rest
Rest 2
2x4mins with 90s rest
Rest 1
3x45sec hard out of the seat

Stretching/yoga/drills 5:00 [0]

Core 15:00 [2]

Tuesday Jan 17 #

Rowing Erg warm up/down 5:00 [1]

Strength 55:00 [3]

Cycling (Spinning ) 30:00 [2]

on and off for 10mins in the middle

Stretching/yoga/drills 10:00 [0]

Monday Jan 16 #

Running (Road/trail) 1:05:00 [2] 12.7 km (5:07 / km)
shoes: Saucony Guide 9

Nice run along rail trail to monarch trail and back with salal!

My quad is feeling totally fine but my shin was in a lot of pain so I stopped at 65. Haven't had it this bad in a while...

Stretching/yoga/drills 10:00 [0]

Core 20:00 [2]

Sunday Jan 15 #

Nordic Skiing 1:30:00 [2] 18.0 km (5:00 / km)

Another great ski st GN with the famjam! Trails a little choppy in places but still super fast and fun!

Stretching/yoga/drills 5:00 [0]

Core 15:00 [2]

Saturday Jan 14 #

Stretching/yoga/drills 5:00 [0]

11 AM

Running - Snowshoe 26:00 [2] 3.41 km (7:37 / km)
shoes: Saucony Peregrine 6 ICE+

3 easy loops of Gula Stigen with Hammer

Running - Snowshoe 6:06 [3] 1.0 km (6:06 / km)
shoes: Saucony Peregrine 6 ICE+

Hard loop of GS to get the record of the year so far!
3 PM

Nordic Skiing 1:20:00 [2] 16.51 km (4:51 / km)

A+ ski at GN!

Friday Jan 13 #

Cycling (Spinning ) 30:00 [2]
(rest day)

Alternating 1 on 1 off for 10mins

Core 15:00 [2]

Stretching/yoga/drills 5:00 [0]

Thursday Jan 12 #

1 PM

Rowing Erg warm up/down 5:00 [1]

2 PM

Strength 50:00 [3]

Cycling warm up/down (Spinning ) 15:00 [1]

Stretching/yoga/drills 10:00 [0]

7 PM

Orienteering 44:00 [2] 4.42 km (9:57 / km)
shoes: Inov8 Oroc 280 (2)

ARX contour training.
First time orienteering in the dark in a while so it took me a little while to get into it. Right off the start I was thrown off by another flag for a different course. Then I got to the correct one and proceeded to do a semi circle back to where I started... when I finally got going again, I only had one other bigger mistake going from 7-6 (went backwards). I didn't see the veg boundary and got pushed to the right too far.
After that it was just slow, but I was able to find all the CPs well.
Coming up to the last one I was running along the river and I heard this HUGE splash and I freaked the heck out and I don't think I've ran that fast in a long time...

Wednesday Jan 11 #

Road running warm up/down 23:30 [2] 4.36 km (5:23 / km)
shoes: Brooks Launch 3

Road running tempo 8:00 [3] 1.92 km (4:10 / km)
shoes: Brooks Launch 3

Track intervals (Indoor) 15:25 [4] 3.4 km (4:32 / km)
shoes: Brooks Launch 3

6x400m at 3k pace (goal 86)
200 jog rest

83, 87, 84, 84, 86, 90

It felt so weird to run in shorts and a tank top ... I felt freeeeee!

Cycling warm up/down (Spinning ) 15:00 [1]

Stretching/yoga/drills 8:00 [0]

Intense massage to help my quad, left my hips and tummy/hip flexor area pretty sore so no core tonight

Tuesday Jan 10 #

Rowing Erg warm up/down 5:00 [1]

Strength 50:00 [3]

Upper body and abs day which I may regret tomorrow

other (Elliptical ) 10:00 [1]

Cycling (Spinning ) 20:00 [1]

Stretching/yoga/drills 20:00 [0]

16 mins yoga and 4 mins rolling

Monday Jan 9 #

12 PM

Water running 45:00 [1]

The music is back!! I wasn't bored to death!!
6 PM

Cycling (Spinning ) 45:00 [1]

Feeling the same tiny twinge-y feeling in my right quad as I had last winter. Hopefully I can rest it up and it'll be alright.

Core 10:00 [2]

Cold feeling tons better
8 PM

Stretching/yoga/drills (Yoga) 16:00 [0]

Sunday Jan 8 #

Orienteering 55:00 [2] 5.6 km (9:49 / km)
(sick) shoes: Saucony Peregrine 6 ICE+

orientering in 2013 nationals middle terrain set up by Meghan! Slippery out there with new snow.

Wasn't moving too fast so I went slow and made sure to read carefully, look up and pick out the feature. Went pretty well, just some hesitation from 5-6.

Also, I had the strangest orienteering related dream last night. We were at this race, that was essentially at a McDonalds play place like park on an island. Seems pretty fun right? Here's the catch: the map was printed on a sandwhich, and at each checkpoint you had to eat the sandwhich up to the point of the CP, and if your sandwhich wasn't finished by the time you got to the finish line you were dsq'd... yeah I'm still trying to figure it out too.

Cycling (spinning) 40:00 [1]

Core 10:00 [2]

Stretching/yoga/drills 5:00 [0]

Saturday Jan 7 #

Cycling (spinning) 1:10:00 [2]
(sick)

Only thing I felt up to today

Core 20:00 [2]

Stretching/yoga/drills 5:00 [0]

Friday Jan 6 #

Note

Hey all! I'm still looking for a partner for the DGL Snowshoe Raid on Jan 21st at Blue Mountain!
Let me know if you're interested or know someone who is!

More info here: http://dontgetlost.ca/index.php/ark-locations/ark-...

Core 20:00 [2]
(sick) (rest day)

Felt pretty awful today but did have an incredible nap so that's all good

Stretching/yoga/drills 5:00 [0]

Thursday Jan 5 #

Strength 1:00:00 [3]
(sick)

Cold is all in my chest :(

Cycling (Spinning ) 30:00 [1]

Stretching/yoga/drills 5:00 [0]

Wednesday Jan 4 #

Running warm up/down (trail/road) 20:00 [2] 3.6 km (5:33 / km)
shoes: Saucony Guide 9

To the hill at lot M at Mac.

Stretching/yoga/drills warm up/down (dynamic stretching ) 5:00 [1]

Road running hills 19:00 [4] 3.72 km (5:06 / km)
(sick) shoes: Saucony Guide 9

Hills at lot M. 4x to the top (about 1:20min) and 4x short (about 30s)

Definitely sick - I haven't coughed up that much phlegm while running since June!

Running warm up/down (trail/road) 17:00 [1] 2.93 km (5:48 / km)
shoes: Saucony Guide 9

back home in the snow with a pounding headache.... just in time to start classes!!

Core 20:00 [2]

Planned on also spinning but I fell asleep as soon as I got home ... this cold is a bummer

Tuesday Jan 3 #

Rowing Erg warm up/down 5:00 [1]

Strength 1:00:00 [3]

Cycling (Spinning ) 30:00 [1]

Stretching/yoga/drills 5:00 [0]

Monday Jan 2 #

Cycling warm up/down (Spinning ) 45:00 [1]

Cycling (Spinning ) 26:00 [3]

4x5mins with 2 mins in between

Cycling warm up/down (Spinning ) 30:00 [1]

Core 10:00 [3]

Stretching/yoga/drills 5:00 [0]

Sunday Jan 1 #

10 AM

Running long (trail) 1:30:00 [1] 13.43 km (6:42 / km) +240m 6:09 / km
shoes: Saucony Guide 9

Happy New Year!

Lovely (and incredibly icy) waterfall run/SMT loop with some great people and delicious waffles afterwards :)
5 PM

Core 15:00 [3]

Stretching/yoga/drills 10:00 [0]

Quads are very sore

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