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Training Log Archive: AdventureGirl!

In the 11 days ending Mar 8, 2019:

activity # timemileskm+m
  XC Skiing3 4:30:05 27.7(9:45) 44.57(6:04) 285
  Strength4 2:03:00
  Orienteering2 1:33:16 8.36(11:09) 13.46(6:56)9 /10c90%
  Running2 1:28:00 9.61(9:09) 15.46(5:41) 190
  Road running 1 41:00 5.48(7:29) 8.82(4:39) 27
  Cross training1 20:00
  Cycling1 10:00
  Total13 10:45:21 51.15 82.32 5029 /10c90%
  [1-5]13 10:44:12

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Friday Mar 8, 2019 #

Note
(sick) (rest day)

Deeming this worthy of the dreaded purple button. Nose stuffed and head still hurts. Nice. Full out rest day for good measure.

Thursday Mar 7, 2019 #

Cross training 20:00 [2]
ahr:138 max:156

Feeling pretty awful today. Pounding headache, feeling like my sinuses are getting stuffed and feeling like I was going to sneeze all day. Had to get up and do something though but it didn’t feel great.

Wednesday Mar 6, 2019 #

Strength 43:00 [2]
ahr:99 max:124

1/2 Turkish get-ups are my new favourite exercise.

Feeling really worn out today so didn’t do the run workout.

Tuesday Mar 5, 2019 #

Strength 10:00 [1]

Had to leave early because I felt like *poop emoji*

Monday Mar 4, 2019 #

11 AM

Cycling 10:00 intensity: (6:00 @2) + (4:00 @4)
ahr:122 max:162

HIIT workout for my cognitive neuroscience lab!
4 PM

Running 1:00:00 intensity: (33 @0) + (4:36 @1) + (29:24 @2) + (24:22 @3) + (1:05 @4) 11.35 km (5:17 / km) +88m 5:05 / km
ahr:150 max:169 shoes: Brooks Ghost 10

Was supposed to go do a tempo but the pretty sparking trails were calling me for an easy run... so I did :)
Right knee not the happiest of campers, and quad/IT band just got progressively more tight during the run.

Sunday Mar 3, 2019 #

11 AM

XC Skiing (Skate) 1:30:00 intensity: (1:07 @1) + (1:15:00 @2) + (13:53 @3) 17.84 km (5:03 / km) +76m 4:56 / km
ahr:130 max:158

Saturday Mar 2, 2019 #

3 PM

XC Skiing 1:30:00 intensity: (1:20:00 @2) + (10:00 @3) 16.04 km (5:37 / km) +52m 5:31 / km
ahr:116 max:156

Fun ski at GN with Hammer. Pretty soft trails but it was sunny and sparkly! Jackrabbit, long lynx, fox, beaver, lynx, bunny x2.

Friday Mar 1, 2019 #

12 PM

Strength 30:00 [2]
ahr:93 max:125

Easy lift
5 PM

Orienteering 1:00:00 [3] *** 7.0 km (8:34 / km)
ahr:153 max:173 spiked:9/10c shoes: Saucony Peregrine GTX

Setting flags for the OCUP at Rocky Ridge with Hammer!

Thursday Feb 28, 2019 #

5 PM

Note

Decided against going to lift tonight - after skiing with poles that were too long yesterday + a few wipeouts in the deep snow, my upper traps, neck and rhomboids were killing me all day. Even the rehab lab where we worked on neck and shoulder trigger point release didn't help... ouch.
6 PM

Running warm up/down 21:00 intensity: (29 @0) + (1:49 @1) + (6:41 @2) + (7:50 @3) + (4:11 @4) 3.11 km (6:45 / km) +96m 5:51 / km
ahr:160 max:181 shoes: Saucony Peregrine GTX

From Chedoke up the Dundurn stairs to the start of x-league. The Dundurn stairs are steep.

Orienteering 33:16 intensity: (10 @1) + (6 @2) + (49 @3) + (29:19 @4) + (2:52 @5) 6.46 km (5:09 / km)
ahr:174 max:187 shoes: Saucony Peregrine GTX

This didn’t feel like so much Z5 but okay lol.

X-League!! Some fun urban and park stuff using dogbone legs. Some sneaky ice patches but managed to stay upright. Worked on planning ahead and knowing exit direction. Fun stuff!

Running warm up/down 7:00 intensity: (7 @0) + (7 @1) + (10 @2) + (6:36 @3) 1.0 km (6:58 / km) +6m 6:46 / km
ahr:158 max:167 shoes: Saucony Peregrine GTX

Wednesday Feb 27, 2019 #

3 PM

XC Skiing (“Classic”) 1:30:05 intensity: (1:30:00 @1) + (5 @2) 10.69 km (8:26 / km) +157m 7:51 / km
ahr:103 max:147

SNOW! YAY!

Slow back-country like meander with Soren, Milla and Mateas from the streets, up through Chedoke to the rail trail. We were able to ski down the street for the way out, but the plows came on our return :(
Hip flexors and lats are not going to be happy tomorrow.

Tuesday Feb 26, 2019 #

6 AM

Road running warm up/down 10:00 intensity: (5:47 @1) + (3:45 @2) + (28 @3) 1.98 km (5:03 / km) +5m 4:59 / km
ahr:137 max:143 shoes: Brooks Ghost 10

Everything. Is. Ice.

Road running warm up/down 23:00 intensity: (12:59 @2) + (10:01 @3) 5.31 km (4:20 / km) +20m 4:15 / km
ahr:150 max:161 shoes: Brooks Ghost 10

2x10min tempos with 3min rest to stop at home and grab warmer mittens. I want to go back to Spain.

Road running 8:00 intensity: (38 @1) + (2:44 @2) + (4:38 @3) 1.53 km (5:13 / km) +2m 5:11 / km
ahr:151 max:161 shoes: Brooks Ghost 10

Road running sucks.
C • Views 2
5 PM

Strength 40:00 [1]
ahr:93 max:131

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