Training Log Archive: AdventureGirl!In the 7 days ending Jan 7, 2016:
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Thursday Jan 7, 2016 #
Cycling warm up/down (Exercise bike ) 7:00 [1]
Strength 50:00 [3]
shoes: Mizuno Wave Sayonara
3x 12 pull up (assisted)
3x 12 step ups (knee height)
2x 8 step ups (waist height)
3x 12 back squats w 65lbs
3x 12 Romanian deads w 65lbs
4x 10 hanging ab pull ups/abductor twists
3x 10 flat dumbell press w 15lbs
Quick core and ankle stability with bosu ball
Stretching 5:00 [0]
Wednesday Jan 6, 2016 #
Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Inov8 Oroc 280
Orienteering 32:47 [4] ** 5.71 km (5:44 / km)
9c shoes: Inov8 Oroc 280
A good Chose Your Own Adventure course, managed to get them all except for one. Got to the second map and almost died going down a steep icy and rocky hill... Questioned going to the last one but decided to book it on back to (almost) make the time cut off.
Poor route to #4 lost some time because I almost missed it completely!
Great flow and getting good enter/exit angles because it was hard to look up in the pitch dark.
Fun stuff :)
Stretching 5:00 [0]
Also got a massage done today and had all the garbage knotted up in my ankle/ feet worked away. Ouch.
Tuesday Jan 5, 2016 #
Running warm up/down 17:00 [1] 2.83 km (6:00 / km)
shoes: Mizuno Wave Inspire 11
Stretching 5:00 [0]
Running 30:50 [3] 4.38 km (7:02 / km) +93m 6:22 / km
shoes: Mizuno Wave Inspire 11
Did 5 sets of reverse little sister loop, 2 on 1 off with Nicole!
2 loops is about 850m. Times were 4:05, 3:56, 3:55, 3:53, 3:59 with ~ 2:30 rest in between each.
Golf course was pretty icy so it made things a little slower. I was also careful not to bust up my ankle.
Monday Jan 4, 2016 #
Cycling (Indoor spinning ) 1:00:00 [1] 18.4 km (18.4 kph)
Stretching 5:00 [0]
Sunday Jan 3, 2016 #
Running long 2:01:06 [2] 17.84 km (6:47 / km) +266m 6:19 / km
shoes: Mizuno Wave Inspire 11
Ran (almost) the classic SMT loop, minus K2 but with another jaunt along the main trail. Started off with the whole crew, then Yinze and I split off to finish off a solid 2 hours. Ended with some great baffles and soup at the Hottage. Thanks Trav and Baloney for another great year!
Stretching 20:00 [0]
Saturday Jan 2, 2016 #
Cycling (Indoor spinning ) 40:00 [1] 12.7 km (19.0 kph)
Core 20:00 [2]
Stretching 5:00 [0]
Map Study 10:00 [0]
Friday Jan 1, 2016 #
Core 10:00 [2]
(rest day)
Stretching 5:00 [0]