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Training Log Archive: AdventureGirl!

In the 7 days ending Oct 15, 2017:

activity # timemileskm+m
  Running8 5:15:27 35.72(8:50) 57.49(5:29) 299
  Stretching4 40:00
  Strength1 30:00
  Total12 6:25:27 35.72 57.49 299
  [1-5]9 5:55:08

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MoTuWeThFrSaSu

Sunday Oct 15, 2017 #

4 PM

Running 55:00 intensity: (56 @1) + (14:13 @2) + (37:42 @3) + (2:09 @4) 10.74 km (5:07 / km) +113m 4:52 / km
ahr:155 max:185 shoes: Saucony Guide 10

Rainy run on CILA trails with Anton while Hammer biked. Some speedier Ks in there!
5 PM

Stretching 10:00 [0]

Saturday Oct 14, 2017 #

Stretching 10:00 [0]

4 PM

Running long (Trail/terrain) 1:12:00 intensity: (15 @0) + (19 @1) + (20:34 @2) + (50:28 @3) + (24 @4) 12.4 km (5:48 / km) +56m 5:41 / km
ahr:158 max:175 shoes: Saucony Guide 10

GN trails and single track with Anton. Nice to get on some technical stuff and just have a fun, chilled run. Legs were getting cramp-y and tired at the end.

Friday Oct 13, 2017 #

2 PM

Running warm up/down 25:00 intensity: (4 @0) + (44 @1) + (12:39 @2) + (11:13 @3) + (20 @4) 3.33 km (7:30 / km) +6m 7:26 / km
ahr:152 max:176 shoes: Saucony Guide 10

3 PM

Running race 27:27 [5] 7.0 km (3:55 / km)

First 7k race! The course was 4 loops, each with a few little hills and lots of direction change.
The first loop was really hectic with lots of people cutting me off on the corners. Second lap I felt pretty strong, but on the 3rd loops I started having trouble breathing. Legs felt okay though throughout. Tried to push the last lap. Was probably a PB for 6k!
Not the best race but not the worst so :)
C • XC 3
4 PM

Running warm up/down 10:00 intensity: (2 @1) + (6:40 @2) + (3:18 @3) 1.43 km (7:00 / km) +8m 6:48 / km
ahr:151 max:173 shoes: Saucony Guide 10

Thursday Oct 12, 2017 #

6 PM

Running 23:00 intensity: (1:17 @1) + (21:43 @2) 4.12 km (5:35 / km) +35m 5:21 / km
ahr:143 max:151 shoes: Brooks Launch 3

Pre-comp jog and strides
C • race fast 1

Stretching 10:00 [1]

Dynamic stretching and drills.

Wednesday Oct 11, 2017 #

Note
(rest day)

Walked about 16km in Toronto today.

Tuesday Oct 10, 2017 #

Stretching 10:00 [0]

4 PM

Running warm up/down 31:00 intensity: (28 @1) + (11:09 @2) + (14:14 @3) + (5:09 @4) 4.69 km (6:36 / km) +25m 6:26 / km
ahr:158 max:186 shoes: Saucony Guide 10

Running intervals 23:00 intensity: (7 @1) + (13 @2) + (5:14 @3) + (17:24 @4) + (2 @5) 5.01 km (4:35 / km) +3m 4:35 / km
ahr:179 max:190 shoes: Saucony Guide 10

8x 2 on, 1 off at about 75%. Poutine is not a great pre-workout meal...
C • poutine 6

Running warm up/down 9:00 intensity: (27 @2) + (5:27 @3) + (3:06 @4) 1.45 km (6:13 / km)
ahr:171 max:182 shoes: Saucony Guide 10

Monday Oct 9, 2017 #

12 PM

Running 40:00 intensity: (48 @1) + (6:34 @2) + (32:00 @3) + (38 @4) 7.31 km (5:28 / km) +54m 5:17 / km
ahr:161 max:178 shoes: Saucony Guide 10

CIL trails on a beauty day, followed by a nice dip in the lake.
3 PM

Strength 30:00 [2]

Wood splitting and lumberjacking. Too hot for a red plaid shirt though, bummer.

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