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Training Log Archive: AdventureGirl!

In the 7 days ending Sep 16, 2018:

activity # timemileskm+m
  Running4 3:36:30 24.79(8:44) 39.9(5:26) 327
  Cycling1 1:31:35 10.96(7.2/h) 17.64(11.6/h) 82
  Water running1 1:00:00
  Cross training1 45:00
  Strength1 35:00
  Core1 20:00
  Total9 7:48:05 35.75 57.54 409
  [1-5]9 7:47:01

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MoTuWeThFrSaSu

Sunday Sep 16, 2018 #

3 PM

Cycling (MTB) 1:31:35 [2] 17.64 km (11.6 kph) +82m
shoes: Specialized Camber MTB

HR monitor didn’t work for some reason today.

Nice ride at Christie Lake again. Double track warm up and the played in the single track. These trails are fun. Except for the trail that had apple trees and full sized apples on the trail. That one was not fun.
C • apples 4

Saturday Sep 15, 2018 #

9 AM

Running 1:05:00 intensity: (28 @0) + (2:50 @1) + (18:49 @2) + (24:57 @3) + (17:56 @4) 12.83 km (5:04 / km) +99m 4:53 / km
ahr:165 max:175 shoes: Saucony Guide ISO

Run along rail trail and the Whalebacks. Wanted to do 70mins but coach didn’t want me too. :(
No pain in my leg just achy in the foot arch attachment point.

Saw a wild #turbo out there!

Friday Sep 14, 2018 #

3 PM

Running warm up/down 26:00 intensity: (17 @0) + (5:53 @1) + (7:01 @2) + (12:42 @3) + (7 @4) 3.93 km (6:37 / km) +29m 6:23 / km
ahr:150 max:173 shoes: Saucony Guide ISO

Foot activation.
Regular warmup

Running hills 15:00 intensity: (7 @1) + (1:26 @2) + (4:22 @3) + (7:51 @4) + (1:14 @5) 3.22 km (4:39 / km) +95m 4:03 / km
ahr:170 max:189 shoes: Saucony Guide ISO

15min hill fartlek. Hard on the ups. Recover on the way down.

The humidity today killed me. Body felt fine but I was sucking major wind.

Running warm up/down 20:00 intensity: (7 @0) + (10 @1) + (45 @2) + (12:20 @3) + (6:38 @4) 3.56 km (5:38 / km) +32m 5:23 / km
ahr:165 max:177 shoes: Saucony Guide ISO

Please be done with humidity, pleasseeeee.

Lower leg didn’t hurt but R calf was twingy from the acupuncture

Thursday Sep 13, 2018 #

12 PM

Cross training (ARC) 45:00 intensity: (10:00 @1) + (32:00 @2) + (3:00 @3)
ahr:142 max:165 shoes: Saucony Guide ISO

Long slow increase in resistance until 40 and then down.
7 PM

Running 20:00 intensity: (12 @0) + (3 @1) + (6:10 @2) + (13:10 @3) + (25 @4) 3.61 km (5:32 / km) +29m 5:19 / km
ahr:161 max:177 shoes: Saucony Guide ISO

Testing the calf. Felt good! A little crampy near the end but no pain in my lower leg.
Workout tomorrow and long run on Saturday!

Wednesday Sep 12, 2018 #

Note
(rest day)

More intense acupuncture with stimulation today so gonna let that plus my sore quads recover in order to workout tomorrow.

Core 20:00 [1]

Core activation and foot exercises.

Tuesday Sep 11, 2018 #

4 PM

Running warm up/down 20:00 intensity: (2:28 @1) + (6:30 @2) + (9:04 @3) + (1:58 @4) 2.69 km (7:25 / km) +21m 7:09 / km
ahr:154 max:181 shoes: Saucony Guide ISO

Foot activation.
Run, stretches and drills

Running intervals 36:00 intensity: (26 @1) + (49 @2) + (6:05 @3) + (25:31 @4) + (3:09 @5) 7.48 km (4:49 / km) +4m 4:48 / km
ahr:175 max:188 shoes: Saucony Guide ISO

10mins on (4:05 pace)
Rest 3
3x 2min in 1min off (about 3:40 pace but the 2nd one was way off...I was struggling to stay on my paces/be consistent during these)
Rest 5
10min on (4:05 pace)

Felt SO good today!! Was told to start at 4:10 pace for the first 10mins and to build if I felt good so I did.
Small bit of pain in my lower leg during the last 2minuter but gone by the end of the 10mins. Glad to have pushed through the whole workout.
R quad tight by the end. Need to stretch out my hip flexors.

Running warm up/down 14:30 intensity: (4 @1) + (23 @2) + (3:56 @3) + (10:07 @4) 2.57 km (5:39 / km) +17m 5:28 / km
ahr:172 max:194 shoes: Saucony Guide ISO

Oh my QuAd

Higher HR on the cool down than the workout? Nice one Garmin.

Monday Sep 10, 2018 #

12 PM

Water running 1:00:00 [1]

With Hammer... and ABBA.
C • water loo? 2
5 PM

Strength 35:00 [2]
ahr:109 max:164

Strength and core and ankles. Foot exercises and eccentric heel raises on a step earlier in the day.

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