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Training Log Archive: AdventureGirl!

In the 7 days ending May 6, 2018:

activity # timemileskm+m
  Cycling3 6:24:00 63.75 102.59 1721
  Orienteering4 2:08:16 10.34(12:24) 16.65(7:42) 444
  Running4 1:26:05 8.54(10:05) 13.75(6:16) 39
  Strength1 35:00
  Core3 35:00
  Stretching4 30:00
  Total15 11:38:21 82.63 132.99 2204
  [1-5]13 11:04:37

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MoTuWeThFrSaSu

Sunday May 6, 2018 #

9 AM

Cycling (Cross ) 3:57:00 intensity: (1:02 @0) + (2:26:08 @1) + (1:22:12 @2) + (7:38 @3) 80.0 km (20.3 kph) +1489m
ahr:135 max:171 shoes: Kona Jake CX Bike

Epic ride in Letchworth State Park with Hammer! Planned on some more O after but mega blister is pretty nasty. Low back and traps are super tight but SO worth it!
Awesome weekend!

Also HR track isn’t set up well for cycling, I promise I was working harder than Z1 lol.

Saturday May 5, 2018 #

Event: ROC - Western New York Championship
 
10 AM

Running warm up/down 17:00 intensity: (10 @0) + (3:09 @1) + (10:27 @2) + (3:14 @3) 2.28 km (7:28 / km) +2m 7:26 / km
ahr:152 max:172 shoes: Inov8 Oroc 280 (3)

Warm up and dynamic stretching.

Orienteering 51:16 intensity: (30 @1) + (5 @2) + (17:33 @3) + (33:07 @4) + (1 @5) 6.92 km (7:25 / km) +202m 6:28 / km
ahr:179 max:190

First half of the course was a blast running downhill which meant I got my ass kicked climbing back up. Honestly pooped.
No mistakes, just a few small hooks and hesitations. Off my compass to 11.
Loved being able to look up and see so far at this time of the year.
Total of 4-5 blisters too because I wore my new orocs so that’s just great. (Not)
1 PM

Orienteering 37:00 intensity: (28 @0) + (2:26 @1) + (6:10 @2) + (27:53 @3) + (3 @4) 4.58 km (8:05 / km) +164m 6:51 / km
ahr:163 max:185 shoes: Inov8 Oroc 280 (3)

Training on the last loop of the blue course. Went well, focused on looking up and matching things in the terrain and keeping it at a steady pace. Super tired by the last 2 controls and made a little bobble. Feet are super unhappy but Hammer and I are planning an epic bike ride tomorrow with maybe some more O.

Green - Splits

Friday May 4, 2018 #

12 PM

Running 7:00 [1] 1.15 km (6:05 / km)
ahr:147 max:162 shoes: Saucony Guide ISO

ARK session for cancelled because of a wind warning so quickly picked up the flags
4 PM

Cycling (Spinning ) 50:00 [3]
ahr:133 max:159

Easy’ spin to shakeout my legs before the race tomorrow. Felt hard, I think my iron is low again ...
5 PM

Core 20:00 [2]
ahr:84 max:114

Stretching 5:00 [0]

I’m debating stopping logging stretching. It’s annoying.
C • debate 2

Thursday May 3, 2018 #

9 AM

Orienteering 30:00 intensity: (9 @0) + (2:07 @1) + (10:01 @2) + (17:37 @3) + (6 @4) 3.95 km (7:36 / km) +78m 6:55 / km
ahr:167 max:190 shoes: Saucony Peregrine 6 ICE+

Busy day on my feet from 9:30-2.
Setting out flags and then doing 3 loops of the course with a high school group. Some extra running around here and there. Total or 13.6k walked/ran today in the humidity. Pooped.

Decided on no hill workout today because of this morning and Letworth this weekend.

Leg held up fine today. Very achy but no sharp pains which is good!
C • Quality 3
10 AM

Running 15:00 [1] 2.3 km (6:31 / km)
shoes: Saucony Peregrine 6 ICE+

Wednesday May 2, 2018 #

Core warm up/down 5:00 [1]
ahr:82 max:97

Strength 35:00 [3]
ahr:97 max:125

Stretching 10:00 [0]

Sleepy.

Tuesday May 1, 2018 #

8 AM

Running warm up/down 20:00 intensity: (4:08 @1) + (12:58 @2) + (2:54 @3) 2.97 km (6:44 / km) +3m 6:42 / km
ahr:149 max:177 shoes: Saucony Guide ISO

Running 12:00 intensity: (13 @1) + (1:22 @2) + (8:25 @3) + (2:00 @4) 2.35 km (5:06 / km) +4m 5:04 / km
ahr:167 max:180 shoes: Saucony Guide ISO

First workout in like 5 billions months!
Easy and short, 6x 1min on 1min off. Used the princess point loop to get some short hills but there were some people BBQing (???) at the top of the loop so did some half-pipes.
Leg felt good this whole time and felt great to get some faster stuff in. Like felt more like a Z4 and I was breathing heavy af.

Running warm up/down 15:05 intensity: (43 @2) + (14:22 @3) 2.7 km (5:36 / km) +30m 5:18 / km
ahr:171 max:181 shoes: Saucony Guide ISO

Leg sore in the last minute.
9 AM

Stretching 10:00 [0]

2 PM

Orienteering 10:00 [1] 1.2 km (8:20 / km)
shoes: Brooks Ghost 10

ARK schools with a keen buncha kids!

Monday Apr 30, 2018 #

Stretching 5:00 [0]

1 PM

Cycling 1:37:00 intensity: (1:55 @0) + (27:01 @1) + (53:53 @2) + (14:11 @3) 22.59 km (14.0 kph) +232m
ahr:147 max:178 shoes: Kona Jake CX Bike

Today’s ride brought to you by random strangers drafting off me along the Chedoke rail trail!

Playing in the single track at Iroquois which is a perfect difficulty for me! So much fun!
3 PM

Core 10:00 [2]
ahr:83 max:106

More later. Too hungry.

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