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Training Log Archive: AdventureGirl!

In the 7 days ending Apr 12, 2016:

activity	#	time	miles		km		+m
Running	3	2:03:00	12.33	(9:59)	19.84	(6:12)	156
Orienteering	3	1:27:28	6.85	(12:47)	11.02	(7:56)	89
Core	4	50:00
Strength	1	45:00
Stretching	5	40:00
Road running	3	35:00	3.01		4.84
Track	1	29:00	2.24		3.6
Cycling	2	15:00	1.74		2.8
Total	11	7:04:28	26.16		42.09		245
[1-5]	10	6:39:28

1:35

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Tuesday Apr 12, 2016 #

Road running warm up/down (Treadmill ) 5:00 [1]

Strength 45:00 [3]

Gym, gonna feel this tomorrow !!

Dumbbell chest press 10lbs
Back squats 70-75lbs
Hanging leg raises/ab exercises
Hamstring curls 50-60lbs
Assisted pull-ups
Calf raises 40lbs
Box jumps
Crunch machine
Quick core

C • balance training 5

Cycling warm up/down (Spinning ) 5:00 [1]

Stretching 15:00 [0]

Rolling before and after

Monday Apr 11, 2016 #

Track warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Mizuno Wave Inspire 11

Up/down

Stretching 5:00 [1]

Drills and dynamics

Track intervals 13:00 [3] 2.6 km (5:00 / km)
shoes: Mizuno Wave Inspire 11

First track workout of the season. Did 2 sets of 400, 200,200 with 200m jog in between. 1500m pace. 3mins rest between sets that I've excluded from total time.
Times were
1:23
39
39
1:20
40
39
(About 1:30 jog rest between intervals)

Overall I felt really good! Legs felt great on the track despite feeling pretty tired before. Gotta work on some form.

Track 10:00 [1]
shoes: Mizuno Wave Inspire 11

Hurdle drills

Core 5:00 [2]

Sworkit gurl

6 PM

Stretching 5:00 [0]

Rolling

Sunday Apr 10, 2016 #

12 PM

Orienteering 38:15 [1] 5.19 km (7:22 / km) +33m 7:09 / km
shoes: Inov8 Oroc 280

Volunteering at the Raid the Rib this morning taking pictures with Nicole in the woods. Then we did a training at Albion Hills with some long legs. This went okay but I didn't really feel like I was totally into it. I got way off on my bearing going to 2 and had to relocate. I think I got pulled by some trails that weren't going exactly the right way and ended up too far to the right from where I wanted. 3 went okay, I was just slow because of thorns in the green area. I cut short from 3 back to the start because I was just really tired and feeling beaten up from my tumble yesterday.
Finished the run in some light snow flurries... what the heck April???

Saturday Apr 9, 2016 #

Core 5:00 [1]

quads are tired from yesterday

Stretching 5:00 [0]

3 PM

Running (/terrain) 1:25:00 [2] 14.39 km (5:54 / km) +156m 5:36 / km
shoes: Mizuno Wave Inspire 11

Nice chill trail/terrain run from home up to scenic woods where I ran around in the woods, then back down the rail trail, up Lowry then down the stairs and home.
Took a great spill downhill on a muddy trail and landed right on my knee and smashed my arm into a tree... good thing there was no one around!!
I could still run on after but it took a moment. Gonna have a great bruise :P

Friday Apr 8, 2016 #

3 PM

Road running 10:00 [1] 1.34 km (7:28 / km)
shoes: Mizuno Wave Inspire 11

First school adventure running practice! Map memory!

4 PM

Core 35:00 [2]

Sworkit!

Cycling (Spinning ) 10:00 [1] 2.8 km (16.8 kph)

Thursday Apr 7, 2016 #

Running 30:00 [1] 3.95 km (7:36 / km)

Setting flags for Stoney Creek ARK and then running the course in a crazy order with the ARK Attack group.
LOTS of puddles and mud, twas a great time!

Orienteering 17:00 [2] 2.67 km (6:22 / km)
shoes: Inov8 X-Talon 212

A training by Meghan to work on starting. 7 mini maps, each with a start and a finish. Worked on turning the map over and making fast (but good!) decisions and running just under race pace to it. then about 30s-1min rest in between. Felt pretty tired.

Also, dear dog walkers,
Just because there was snow on the ground, doesn't mean your dog's poop magically disappears into it!!! Yes, it IS still there!! In the middle of the trail!!
-sincerely, grossed out runner who doesn't like dog turd on her shoes :)

C • any decent dog (owner)..... 2

Wednesday Apr 6, 2016 #

3 PM

Stretching (Drills) 10:00 [1]

Après school track practice
Did some drills, the distance runners went for a short, easy run. Then we did some wall sits, push-ups and planks

Road running 20:00 [1] 3.5 km (5:43 / km)
shoes: Mizuno Wave Inspire 11

Core 5:00 [1]

6 PM

Running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: Inov8 Oroc 280

Orienteering 32:13 [2] 3.16 km (10:12 / km) +56m 9:23 / km
shoes: Inov8 Oroc 280

Compass bearing out-and-back training
My GPS track looks like an octopus!
Got a little off to #4, but I fixed it on the way back.

The ground was icky tonight, slushy snow on top of mud... nice!

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