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Training Log Archive: AdventureGirl!

In the 7 days ending Jan 28, 2018:

activity # timemileskm+m
  Water running3 1:50:00
  Cycling2 1:40:00
  Running4 1:35:30 11.04(8:39) 17.76(5:23) 92
  Strength2 1:23:00
  Core3 1:15:00
  Stretching7 1:10:00
  Road running 1 22:00 2.72(8:05) 4.38(5:01) 14
  Total15 9:15:30 13.76 22.14 107
  [1-5]11 8:05:15

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MoTuWeThFrSaSu

Sunday Jan 28, 2018 #

Stretching 10:00 [0]

2 PM

Running 45:00 intensity: (2:30 @1) + (7:32 @2) + (21:40 @3) + (13:18 @4) 8.3 km (5:25 / km) +58m 5:14 / km
ahr:170 max:193

Had this great plan of biking to Sanctuary and running from there but then I remembered my bike is up north. Sad.

Muddy hill fartlek around Churchill. Wore some old Inov8s for traction but ended up with an almost blister and sore lower leg. At least I didn’t wipeout. Fun to get some harder stuff in, and play in the mud!
C • bike 2
8 PM

Water running 45:00 [1]

Ew. Packed.

Saturday Jan 27, 2018 #

Cycling 1:10:00 intensity: (10:00 @1) + (50:00 @2) + (10:00 @3)

Core 20:00 [2]

Stretching 5:00 [0]

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]

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