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Training Log Archive: AdventureGirl!

In the 7 days ending Oct 21, 2017:

activity # timemileskm+m
  Running3 3:08:30 20.64(9:08) 33.22(5:40) 300
  Stretching5 1:00:00
  Core2 40:00
  Strength1 20:00
  Other1 15:00
  Total8 5:23:30 20.64 33.22 300
  [1-5]5 4:33:29

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SuMoTuWeThFrSa

Saturday Oct 21, 2017 #

9 AM

Running 1:00:00 intensity: (13 @1) + (9:10 @2) + (45:47 @3) + (4:45 @4) + (5 @5) 10.14 km (5:55 / km) +158m 5:30 / km
ahr:163 max:190 shoes: Saucony Guide 10

Coach drove us out most of the way to artaban rd but then we did 4x hills and then ran monarch trail all the way back. Got faster on each hill and tried to increase the turnover with smaller steps on the way up. Seemed to help.
C • Juggernaut 3
11 AM

Stretching 20:00 [0]

Calves are tiiigghhhttt. My left more than right because I think I’ve tried to compensate for a little bit of pain deep in my lower right leg.

Friday Oct 20, 2017 #

Stretching (Dynamic stretching ) 10:00 [1]

Strength 20:00 [2]

Feels good to be back in the weight room!

Core 20:00 [2]

Thursday Oct 19, 2017 #

4 PM

Running warm up/down 21:00 intensity: (1 @0) + (3:51 @1) + (11:11 @2) + (5:57 @3) 3.18 km (6:36 / km) +13m 6:28 / km
ahr:145 max:176 shoes: Saucony Guide 10

Running intervals 42:30 intensity: (4:15 @1) + (10:31 @2) + (27:21 @3) + (23 @4) 7.64 km (5:34 / km) +4m 5:33 / km
ahr:151 max:176 shoes: Saucony Guide 10

3k (12:48), Rest 5mins.
2x2min with 1min rest. Rest 7mins.
3k (12:29).
(Rest included)

Chilled pace for the first 3k, and then goal was to go faster on the 2nd one. Despite running on 5 hours of sleep, my running actually felt decent today. HR was nice and controlled and I was able to keep a consistent pace. My lower leg was a little weird and now it feels like my calf is on the verge of cramping. I’ll go and see the trainer tomorrow.

Now, sleep.

Running warm up/down 10:00 intensity: (8 @2) + (8:46 @3) + (1:06 @4) 1.52 km (6:34 / km) +13m 6:19 / km
ahr:168 max:183 shoes: Saucony Guide 10

6 PM

Stretching 10:00 [0]

Tuesday Oct 17, 2017 #

Note
(rest day)

Crazy week this week with 3 midterms between 8pm Wednesday and 1:30pm Thursday. Send hugs and chocolate please.
C • Hugs for you 7

Monday Oct 16, 2017 #

Stretching 10:00 [0]

rolling

Other (conditioning/agility ) 15:00 [1]

Core 20:00 [1]

Sunday Oct 15, 2017 #

4 PM

Running 55:00 intensity: (56 @1) + (14:13 @2) + (37:42 @3) + (2:09 @4) 10.74 km (5:07 / km) +113m 4:52 / km
ahr:155 max:185 shoes: Saucony Guide 10

Rainy run on CILA trails with Anton while Hammer biked. Some speedier Ks in there!
5 PM

Stretching 10:00 [0]

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