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Training Log Archive: AdventureGirl!

In the 7 days ending Jan 26, 2018:

activity # timemileskm+m
  XC Skiing2 2:55:30 18.75(9:22) 30.17(5:49) 138
  Running4 1:31:00 8.99(10:08) 14.46(6:17) 41
  Strength2 1:23:00
  Stretching7 1:15:00
  Water running2 1:05:00
  Core2 55:00
  Cycling1 30:00
  Road running 1 22:00 2.72(8:05) 4.38(5:01) 14
  Total15 9:56:30 30.46 49.02 192
  [1-5]10 8:41:15

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SaSuMoTuWeThFr

Friday Jan 26, 2018 #

Note

I think that I may try a hilly fartlek session on the weekend, or a short tempo. Gonna find a balance of getting in some quality work with minimal pain before sprint camp.
C • Sprint camp 5
11 AM

Water running 35:00 intensity: (5:00 @1) + (10:00 @2) + (10:00 @3) + (10:00 @4)

Same same. Went hard today - legs and arms are tired.
3 PM

Core 35:00 [2]

Stretching 10:00 [0]

Thursday Jan 25, 2018 #

4 PM

Running warm up/down 11:30 intensity: (11:05 @1) + (25 @2) 2.13 km (5:24 / km) +13m 5:14 / km
ahr:140 max:149 shoes: Brooks Ghost 10

5 PM

Strength 43:00 intensity: (13:29 @1) + (26:49 @2) + (2:42 @3)
ahr:115 max:176

6 PM

Running 25:00 intensity: (22 @1) + (18 @2) + (12:12 @3) + (12:08 @4) 4.66 km (5:22 / km) +5m 5:20 / km
ahr:176 max:192 shoes: Brooks Ghost 10

3 strides at the end.
C • If this makes *my* heart ha... 2

Stretching 15:00 [0]

Wednesday Jan 24, 2018 #

Note
(rest day)

20km birthday adventure? More like gaining 20lbs at birthday dinner lol :P

Stretching 5:00 [0]

Calves are tight

Tuesday Jan 23, 2018 #

4 PM

Running warm up/down 14:00 intensity: (7:16 @1) + (6:09 @2) + (35 @3) 2.67 km (5:14 / km) +17m 5:05 / km
ahr:141 max:176 shoes: Brooks Ghost 10

Regretted going down ravine road about 1/3 of the way in. Complete sheet of ice and mud!!

Strength 40:00 intensity: (37:49 @2) + (1:53 @3) + (18 @4)
ahr:120 max:186

Another good one today! One more set of banded chin ups than last week!

Road running 22:00 intensity: (15 @0) + (18 @1) + (19:25 @2) + (2:02 @3) 4.38 km (5:01 / km) +14m 4:56 / km
ahr:156 max:165 shoes: Brooks Ghost 10

It was hailing so hard for the first 5 mins but then it just stopped. Weird.
5 PM

Stretching 20:00 [0]

5min dynamic warm up
15mins cd

Monday Jan 22, 2018 #

12 PM

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

Same as last Wednesday. This actually went by quickly for once.
4 PM

Cycling (Spinning ) 30:00 [2]
ahr:118 max:154

Core 20:00 [3]
ahr:93 max:123

5 PM

Stretching 5:00 [0]

Sunday Jan 21, 2018 #

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, 2018 #

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!
C • mid ski chocolate 6
5 PM

Stretching 10:00 [0]

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