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Training Log Archive: AdventureGirl!

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running5 4:29:30 28.85(9:20) 46.43(5:48) 365
  Cycling3 2:35:00 29.64 47.7 224
  Core2 40:00
  Stretching/yoga/drills4 35:00
  Total10 8:19:30 58.49 94.14 590
  [1-5]7 7:42:13

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Sunday Sep 10 #

10 AM

Cycling (Cross ) 2:00:00 intensity: (1:03 @0) + (49:12 @1) + (1:04:38 @2) + (5:07 @3) 42.4 km (2:50 / km) +224m 2:45 / km
ahr:128 max:172

Rail trail with Hammer. Beauty day!!

Saturday Sep 9 #

Stretching/yoga/drills 10:00 [0]

9 AM

Running long 1:11:10 intensity: (19 @1) + (53 @2) + (59:34 @3) + (10:12 @4) + (12 @5) 12.09 km (5:53 / km) +155m 5:32 / km
ahr:173 max:192 shoes: Saucony Guide 10

Ran rail trail to monarch trail to artaban. Up the hill hard and then back. Got driven home the last few K back to Mac.
Legs were not very motivated today to get up those hills. But my lower legs had no issues !

First meet next Friday!

Friday Sep 8 #

Note
(rest day)

Was going to bike today but it's been raining off and on and the weekend is looking much nicer, so I'll switch my days around :)

Thursday Sep 7 #

4 PM

Cycling warm up/down 15:00 [1] 5.3 km (2:50 / km)

Bike to bayfront and halfway back.

Running warm up/down 11:10 intensity: (18 @0) + (4:22 @1) + (6:30 @2) 1.3 km (8:37 / km) +6m 8:24 / km
ahr:122 max:146 shoes: Saucony Guide 10

Run, dynamics and drills

Running 25:30 intensity: (46 @0) + (4:49 @1) + (19:37 @2) + (18 @3) 4.95 km (5:09 / km) +8m 5:07 / km
ahr:133 max:160 shoes: Saucony Guide 10

3x mile loop around 3:50-4mpk. 2nd and 3rd one had a brutal headwind on the last 300m. Felt dead on that last one.

Running warm up/down 5:00 intensity: (10 @1) + (1:02 @2) + (3:48 @3) 0.86 km (5:50 / km) +5m 5:41 / km
ahr:158 max:176 shoes: Saucony Guide 10

Confused about HR again. Was absolutely sucking wind on the intervals and took the cool down super slow so i don't know why it's higher ??

Wednesday Sep 6 #

Core 10:00 [1]

Wanted to do more but this was hurting my neck (which had been cramped for about 3 days now) too much.

Stretching/yoga/drills 5:00 [0]

2 PM

Running 40:00 intensity: (25 @1) + (13:40 @2) + (25:55 @3) 6.83 km (5:52 / km) +40m 5:41 / km
ahr:157 max:185 shoes: Saucony Guide 10

Tuesday Sep 5 #

5 PM

Running warm up/down 22:30 intensity: (1:16 @1) + (6:40 @2) + (14:34 @3) 3.37 km (6:40 / km) +1m 6:39 / km
ahr:155 max:179 shoes: Saucony Guide 10

W/u and some dynamics + drills.

Running 43:10 intensity: (17 @1) + (6:50 @2) + (32:44 @3) + (3:16 @4) + (3 @5) 8.31 km (5:12 / km) +73m 4:58 / km
ahr:166 max:191 shoes: Saucony Guide 10

10min tempo.
Rest ~7mins.
5x hills (2 long and 3 short) w jog recovery.
Rest ~5 mins.
5min tempo.

Long one today! And had to do the last half on my own since I have class at 4:30 on Tuesdays so I have to workout later on at 5:30. Oh well it's not too bad. Actually felt really good on the 5min tempo!

Running warm up/down 11:00 intensity: (1 @1) + (1:20 @2) + (9:39 @3) 1.87 km (5:54 / km) +16m 5:39 / km
ahr:161 max:174 shoes: Saucony Guide 10

Saw the doctor today and he isn't concerned about the low-ish level of iron, but is concerned about the low vitamin B12... gonna get right on that and hopefully have it up again in a month.
7 PM

Stretching/yoga/drills 15:00 [0]

Stretch, roll and ice bath

Monday Sep 4 #

9 AM

Running 40:00 intensity: (18 @1) + (3:13 @2) + (25:33 @3) + (10:56 @4) 6.87 km (5:49 / km) +60m 5:35 / km
ahr:172 max:186 shoes: Saucony Guide 10

Nice slow run, but it was pretty humid and I wasn't feeling very great. I thought this heat was gone !!

Core (/strength ) 30:00 intensity: (10 @0) + (7:36 @1) + (20:13 @2) + (2:01 @3)
ahr:131 max:178

Take a look at the GPS track that was accidentally on... it's pretty funny.

Cycling (Spinning ) 20:00 intensity: (2:55 @1) + (14:47 @2) + (2:18 @3)
ahr:132 max:167

11 AM

Stretching/yoga/drills 5:00 [0]

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