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Training Log Archive: AdventureGirl!

In the 7 days ending Oct 19, 2016:

activity

time

miles

Running

3:53:07

28.24

(8:15)

45.44

(5:08)

Cycling

2:00:00

Strength

45:00

Stretching

40:00

Core

30:00

Total

7:48:07

28.24

45.44

[1-5]

7:28:07

1:33

0:00

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Wednesday Oct 19, 2016 #

Running (Trail) 40:00 [1] 6.79 km (5:53 / km)
shoes: Saucony Guide 9

Pro tip: get the heck outside and enjoy this exquisite weather!! Seriously could not stop smiling today even though my legs felt tired, wonderful!

C • :-) 2

Tuesday Oct 18, 2016 #

9 AM

Cycling (Indoor spinning ) 20:00 [1]

4 PM

Running warm up/down (trail/road) 21:00 [2] 4.08 km (5:09 / km)
shoes: Saucony Guide 9

Stretching warm up/down 5:00 [1]

5 PM

Running tempo 7:00 [3] 1.53 km (4:35 / km)
shoes: Saucony Guide 9

7 min recovery tempo. was supposed to be another 7, and then 10 getting a little faster with each but I'm feeling super dehydrated and I cramped up in my hamstrings.

Running warm up/down 35:00 [1] 6.31 km (5:33 / km)
shoes: Saucony Guide 9

6 PM

Stretching 5:00 [0]

Monday Oct 17, 2016 #

Stretching 5:00 [0]

9 AM

Cycling (Indoor spinning ) 40:00 [1]

3 PM

Strength (And core ) 45:00 [3]

Combo strength and core plus some ankle exercises

Sunday Oct 16, 2016 #

Cycling (Indoor spinning ) 1:00:00 [1]

Core 15:00 [2]

Saturday Oct 15, 2016 #

11 AM

Running warm up/down 15:00 [2] 3.05 km (4:55 / km)
shoes: Saucony Guide 9

Stretching warm up/down 10:00 [1]

dynamics, drills and strides

12 PM

Running race 20:07 [5] 5.0 km (4:01 / km)
shoes: Saucony Kilkenny XC spikes

First XC race as a Marauder!
Not the best race ever, but I've been feeling a little sick this week and coughed a lot of the last 1/3 of the race. Still a little bummed about not even running under 4min/km.
The course was half grass and half gravel/cinder (ick) and all flat except for one small hill - not my cup of tea.
Anyways, I felt really strong the first 2/3 of the race but just didn't have enough in the tank for the last bit.

C • Nice 5

Running warm up/down 10:00 [1] 1.76 km (5:41 / km)
shoes: Saucony Guide 9

First time wearing theses spikes always gives nice blisters :)))
They aren't full blown awfulness, but still a lil ouchie.

Friday Oct 14, 2016 #

Running 30:00 [2] 5.45 km (5:30 / km)
shoes: Saucony Guide 9

Pre race day!
A lil jog around the trails with 6x drills and strides in there too.

Stretching 5:00 [1]

Dynamic stretching after strides

Core 15:00 [2]

Core + plyos

Stretching 5:00 [0]

Thursday Oct 13, 2016 #

Running warm up/down 22:00 [2] 4.49 km (4:54 / km)
shoes: Brooks Launch 3

Running intervals 24:00 [3] 5.51 km (4:21 / km)
shoes: Brooks Launch 3

2, 3, 4, 4, 3, 2mins. Rest 1min between each, and 2mins between the 4s.
We took this at a decent pace where we could find a good rhythm and stick with it. I felt pretty good considering the team had a huge thanksgiving dinner last night!

Running warm up/down 9:00 [1] 1.47 km (6:07 / km)
shoes: Brooks Launch 3

Stretching 5:00 [0]

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