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Training Log Archive: AdventureGirl!

In the 7 days ending Oct 27, 2017:

activity # timemileskm+m
  Running6 4:01:40 26.89(8:59) 43.27(5:35) 282
  Cycling1 1:35:00 20.65(13.0/h) 33.24(21.0/h) 172
  Stretching6 1:07:00
  Strength2 1:00:00
  Core2 30:00
  Other1 15:00
  Total14 8:28:40 47.54 76.51 454
  [1-5]10 7:20:20

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SaSuMoTuWeThFr

Friday Oct 27, 2017 #

2 PM

Running 12:30 intensity: (28 @1) + (7:46 @2) + (3:47 @3) + (29 @4) 2.46 km (5:05 / km) +12m 4:58 / km
ahr:150 max:177 shoes: Brooks Ghost 10

C • Have a great weekend of o racing!! 1
3 PM

Strength 30:00 [2]

Other 15:00 [1]

Agility and other conditioning stuff. Lots of un-coordinated skipping.

Stretching 7:00 [0]

4 PM

Running 10:00 intensity: (15 @1) + (7:16 @2) + (2:29 @3) 2.03 km (4:55 / km) +11m 4:47 / km
ahr:146 max:178 shoes: Brooks Ghost 10

Thursday Oct 26, 2017 #

4 PM

Running warm up/down 24:00 intensity: (8 @0) + (1:51 @1) + (15:55 @2) + (5:37 @3) + (29 @4) 3.33 km (7:13 / km) +12m 7:05 / km
ahr:141 max:176 shoes: Brooks Ghost 10

Still a bit of a lingering headache.
C • Roller coaster 1

Running intervals 27:10 intensity: (2:27 @1) + (5:26 @2) + (18:54 @3) + (23 @4) 5.43 km (5:00 / km) +4m 4:59 / km
ahr:154 max:177 shoes: Brooks Ghost 10

8min tempo.
Rest 4mins
8x 1min on, 1min off.

First crisp fall evening and it felt wonderful! Snot rockets in all of their glory!
C • "Snot rockets" 2

Running warm up/down 11:00 intensity: (19 @1) + (1:01 @2) + (9:34 @3) + (6 @4) 1.94 km (5:41 / km) +14m 5:29 / km
ahr:161 max:180 shoes: Brooks Ghost 10

Digging these shoes.
6 PM

Stretching 5:00 [0]

Wednesday Oct 25, 2017 #

Core 25:00 [2]
(rest day)

Absolute killer headache all day :(

Tuesday Oct 24, 2017 #

5 PM

Running warm up/down 20:00 intensity: (1:01 @1) + (13:54 @2) + (4:05 @3) + (1:00 @4) 3.0 km (6:40 / km) +13m 6:31 / km
ahr:146 max:177 shoes: Brooks Ghost 10

Running intervals 30:00 intensity: (2:21 @2) + (12:00 @3) + (15:18 @4) + (21 @5) 6.37 km (4:43 / km) +4m 4:42 / km
ahr:172 max:190 shoes: Brooks Ghost 10

4x4mins with 90s rest, and 2mins before the last one.
Rest about 4mins.
2x2mins with one min rest.

Felt really good today. Was able to keep pushing hard throughout.

New shoes felt really great too!

Running warm up/down 11:00 intensity: (1:08 @2) + (9:52 @3) 2.0 km (5:31 / km) +13m 5:21 / km
ahr:162 max:175 shoes: Brooks Ghost 10

6 PM

Stretching 10:00 [0]

Monday Oct 23, 2017 #

4 PM

Running 36:00 intensity: (3 @1) + (3:05 @2) + (19:26 @3) + (13:26 @4) 6.59 km (5:28 / km) +41m 5:18 / km
ahr:170 max:184 shoes: Saucony Guide 10

This felt hard.
5 PM

Strength 30:00 [2]

Lots of eccentric work today.

Core 5:00 [1]

Stretching 15:00 [0]

Sunday Oct 22, 2017 #

Stretching 10:00 [0]

4 PM

Cycling 1:35:00 intensity: (1:12 @0) + (31:09 @1) + (1:02:32 @2) + (7 @3) 33.24 km (21.0 kph) +172m
ahr:127 max:162 shoes: Kona Jake CX Bike

Rail trail with hammer

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.

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