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Training Log Archive: AdventureGirl!

In the 7 days ending Jan 21:

activity # timemileskm+m
  XC Skiing2 2:55:30 18.75(9:22) 30.17(5:49) 138
  Strength2 1:25:00
  Running3 1:23:20 7.56(11:01) 12.17(6:51) 61
  Core3 1:06:00
  Stretching6 1:00:00
  Cycling1 55:00
  Water running1 30:00
  Road running 1 19:40 2.2(8:56) 3.54(5:33) 16
  Other2 15:00
  Total13 9:49:30 28.51 45.89 214
  [1-5]10 8:54:12

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MoTuWeThFrSaSu

Sunday Jan 21 #

10 AM

XC Skiing (Skate) 26:00 intensity: (25:47 @1) + (13 @3) 5.01 km (5:11 / km) +16m 5:07 / km
ahr:113 max:126

Early 20th birthday (gasp) 20k Adventure with Hammer!
Started with 5k skate ski ...

Running 40:30 intensity: (2:23 @1) + (22:00 @2) + (16:02 @3) + (5 @4) 5.0 km (8:06 / km) +6m 8:03 / km
ahr:159 max:180 shoes: Saucony Peregrine 6 ICE+

5k terrain run, mostly on a frozen marsh...
Wished we had snowshoes.

XC Skiing (Skate/Classic) 57:30 intensity: (55:14 @1) + (1:02 @2) + (1:14 @3) 10.0 km (5:45 / km) +67m 5:34 / km
ahr:112 max:155

And then 5k skate, 5k doublepole/Classic!
Decent ski conditions, but tracks were a mess.

Fun times :)

1 PM

Stretching 10:00 [0]

Front of my calves are toight.

Saturday Jan 20 #

2 PM

XC Skiing 1:32:00 intensity: (1:30:19 @1) + (32 @2) + (1:09 @3) 15.16 km (6:04 / km) +55m 5:58 / km
ahr:108 max:163

Yay skiing! Yay mid-ski chocolate! Yay killer sunsets on the way home!
5 PM

Stretching 10:00 [0]

Friday Jan 19 #

Stretching warm up/down 5:00 [1]

Activation

Strength 45:00 [3]

Feeling better but not 100% quite yet.

Stretching 10:00 [0]

Thursday Jan 18 #

Note

Strength was in the plans today but feeling so congested and exhausted. Head is pounding.
Tomorrow.
11 AM

Running 30:20 intensity: (18 @0) + (2:59 @1) + (12:40 @2) + (14:23 @3) 5.01 km (6:03 / km) +45m 5:48 / km
ahr:160 max:184 (sick) shoes: Saucony Peregrine 6 ICE+

With Hammer!

Stretching 5:00 [0]

Wednesday Jan 17 #

Note
(sick)

Cold has been deemed worthy of the purple.
So much for the comeback to training. I'll do what I can.
12 PM

Water running 30:00 intensity: (5:00 @1) + (5:00 @2) + (10:00 @3) + (10:00 @4)

Could only fit in 30mins between class today.
5min WU
“Fartlek” for 20mins (hard for the middle bit, rest on the ends)
5min CD
3 PM

Core 25:00 [2]

Started doing some core but then I fell asleep during a bridge hold... nap first and I’ll try and finish up later. Head feels like it’s been run over by approx 7 trucks rn.

**Update - 20mins more of core and balance.

Tuesday Jan 16 #

11 AM

Core 16:00 [1]

4x tabatas

Popping the Vitamin C because my nose is getting stuffed and I've sneezed about 23 times already today at it's only 1pm.
4 PM

Running warm up/down 12:30 intensity: (6:29 @1) + (5:16 @2) + (45 @3) 2.16 km (5:46 / km) +10m 5:39 / km
ahr:149 max:167 shoes: Brooks Ghost 10

Hilarious encounter with a large dog on a piece of ice... not sure who was more confused about what was happening - me or the dog.

Other warm up/down (Agility) 10:00 [2]
shoes: Brooks Launch 3

Strength 40:00 [3]
shoes: Brooks Launch 3

Good session today. I even got complimented by the trainer on my pushups! Never thought that would happen :O
5 PM

Road running 19:40 intensity: (23 @1) + (5:48 @2) + (13:29 @3) 3.54 km (5:33 / km) +16m 5:26 / km
ahr:163 max:176 shoes: Brooks Ghost 10

Had my leg and foot massaged today so that was a little tender while running, especially in my arch. After the run my leg was kind of sore but nothing compared to what it was a few weeks ago.
I'm going to start some more regular treatment to keep my legs on track.
6 PM

Stretching 10:00 [0]

my nose has gotten progressively more stuffed up throughout the day... gosh darn it.

Monday Jan 15 #

Core 25:00 [2]

Cycling (Spinning ) 55:00 intensity: (19:00 @1) + (13:00 @2) + (6:00 @3) + (15:00 @4) + (2:00 @5)

W/U
5x 3mins on, 1.5mins off.
Rest 3.
4x 30s sprints with 15s rest. (Practicing for the Wingate test I’ll be doing in lab in a few weeks!)
C/D

Other (Balance) 5:00 [1]

Stretching 10:00 [0]

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