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Training Log: emmaS

In the last 7 days:

activity # timemileskm+m
  Running6 6:19:27 30.67(12:22) 49.35(7:41) 424
  Climbing3 3:05:00
  Yoga1 34:00
  Physio4 28:00
  Stretching2 17:00
  Rolling 2 16:00
  Total9 10:59:27 30.67 49.35 424
  [1-5]7 9:24:27
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WeThFrSaSuMoTu

Sunday Jan 20 #

2 PM

Running 21:42 intensity: (4:11 @2) + (15:11 @3) + (2:20 @4) 4.0 km (5:26 / km) +47m 5:08 / km
ahr:166 max:181 shoes: VJ bold (larger)

(was late for the climbing comp so ended up running there to save time)
The gps on this is ... ridiculously inaccurate??? until 15th & carnie, since I came from my house and went nowhere near downtown (unless I'm losing my mind)

Climbing (team comp) 30:00 [1]
shoes: La sportiva NAGO climbing

Was fun in general, and my team won, but the route we had me do was pretty easy so that was kinda disappointing.
5 PM

Running 22:29 intensity: (4:56 @2) + (17:33 @3) 3.58 km (6:17 / km) +19m 6:07 / km
ahr:163 max:174 shoes: VJ bold (larger)

Yoga 34:00 [0]

Physio 5:00 [0]

Rolling 8:00 [0]

Saturday Jan 19 #

3 PM

Running long 2:20:25 intensity: (16:42 @1) + (1:55:15 @2) + (8:08 @3) + (20 @4) 14.17 km (9:54 / km) +173m 9:20 / km
ahr:143 max:179 shoes: VJ bold (larger)

Thought this would be a shorter long run and take ~ 1.5 hours but turns out I was very wrong. Also I was planning to be warm since the past two runs I wasn't, so I wore a merino long sleeve and a t-shirt but had to take the long sleeve off after 15 mins as I was too warm?
At least the sunset was pretty, but after that it was dark and colder and I didn't have my headlamp and then I had to wait for a train.

Friday Jan 18 #

Physio 11:00 [0]

Stretching 9:00 [0]

3 PM

Running tempo 1:07:59 intensity: (1:05 @1) + (18:09 @2) + (19:08 @3) + (27:04 @4) + (2:33 @5) 11.09 km (6:08 / km) +40m 6:01 / km
ahr:169 max:194 shoes: VJ bold (larger)

This route worked well for this run. Because it was simple, consistent (trail is pavement covered by a couple inches of lumpy ice, but it's like that the whole way) and there were way fewer off leash dogs and no people commenting on my running, it went well. Plus it's in parks/along the river most of the way. I made the paces each time and was actually a lot more consistent than the previous two workouts.
Will probably use this route (maybe backwards?) next week.

Climbing 50:00 [1]
shoes: La sportiva NAGO climbing

Really wanted to get the campus as it's going down this weekend and thought I'd give it a go since I was there picking up my stuff anyways. Stayed longer than I planned oops
Definitely made progress - made it all the way to the 5th a couple times, got the the last move 3 or 4? times including once strung with the 5th but in the end my arms were still too tired from yesterday :/
Probably won't get it as I don't have time to go back tomorrow but I'm happy with where I've gotten on it since when I started I couldn't even make the first move, and I think I've almost proven that if I were fresh I could get it.
5 PM

Running warm up/down 35:44 intensity: (17 @1) + (28:30 @2) + (6:57 @3) 4.58 km (7:48 / km) +22m 7:37 / km
ahr:152 max:167 shoes: VJ bold (larger)

(forgot something at the climbing gym yesterday so picked it up on the way from my run. Next time I think going past pine centre and up massey would be more efficient. [can't go up the highway because the sides of the roads are snowbanks])

Thursday Jan 17 #

Climbing 1:45:00 [1]
shoes: La sportiva NAGO climbing

Good session - making progress on the campus (got the last move by itself once, and all the moves up to the 2nd last hold strung together a couple times) plus some good add-on.

Physio 4:00 [0]

Wednesday Jan 16 #

Physio 8:00 [0]

Rolling 8:00 [0]

Stretching 8:00 [0]

7 PM

Running hills 1:31:08 intensity: (45:08 @1) + (20:00 @2) + (14:00 @3) + (8:00 @4) + (4:00 @5) 11.92 km (7:39 / km) +123m 7:16 / km
shoes: VJ bold (larger)

This was a good hill to do this workout on because it's definitely a hill and long enough but is consistent and never too steep to run, it's packed snow, and it's not busy. However, it is definitely too far from my house so ran more than needed this workout. I'd consider biking there but the roads are too icy I think.
Realized I forgot my heart rate monitor just after I started but opted not to go back and get it since it was already late :/
The shoes were much better! I thought the bigger ones would give me more blisters but they were actually fine so that was nice.
Was pretty cold on the way back - definitely underdressed.

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