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Training Log Archive: AdventureGirl!

In the 7 days ending May 4, 2018:

activity # timemileskm+m
  Cycling4 5:29:00 38.76 62.37 426
  Running4 1:49:05 11.29(9:39) 18.18(6:00) 125
  Stretching6 50:00
  Orienteering2 40:00 3.2(12:30) 5.15(7:46) 78
  Strength1 35:00
  Core3 35:00
  XC Skiing1 22:00 1.93(11:24) 3.11(7:05) 5
  Total17 10:20:05 55.18 88.81 634
  [1-5]13 9:22:45

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SaSuMoTuWeThFr

Friday May 4, 2018 #

12 PM

Running 7:00 [1] 1.15 km (6:05 / km)
ahr:147 max:162 shoes: Saucony Guide ISO

ARK session for cancelled because of a wind warning so quickly picked up the flags
4 PM

Cycling (Spinning ) 50:00 [3]
ahr:133 max:159

Easy’ spin to shakeout my legs before the race tomorrow. Felt hard, I think my iron is low again ...
5 PM

Core 20:00 [2]
ahr:84 max:114

Stretching 5:00 [0]

I’m debating stopping logging stretching. It’s annoying.
C • debate 2

Thursday May 3, 2018 #

9 AM

Orienteering 30:00 intensity: (9 @0) + (2:07 @1) + (10:01 @2) + (17:37 @3) + (6 @4) 3.95 km (7:36 / km) +78m 6:55 / km
ahr:167 max:190 shoes: Saucony Peregrine 6 ICE+

Busy day on my feet from 9:30-2.
Setting out flags and then doing 3 loops of the course with a high school group. Some extra running around here and there. Total or 13.6k walked/ran today in the humidity. Pooped.

Decided on no hill workout today because of this morning and Letworth this weekend.

Leg held up fine today. Very achy but no sharp pains which is good!
C • Quality 3
10 AM

Running 15:00 [1] 2.3 km (6:31 / km)
shoes: Saucony Peregrine 6 ICE+

Wednesday May 2, 2018 #

Core warm up/down 5:00 [1]
ahr:82 max:97

Strength 35:00 [3]
ahr:97 max:125

Stretching 10:00 [0]

Sleepy.

Tuesday May 1, 2018 #

8 AM

Running warm up/down 20:00 intensity: (4:08 @1) + (12:58 @2) + (2:54 @3) 2.97 km (6:44 / km) +3m 6:42 / km
ahr:149 max:177 shoes: Saucony Guide ISO

Running 12:00 intensity: (13 @1) + (1:22 @2) + (8:25 @3) + (2:00 @4) 2.35 km (5:06 / km) +4m 5:04 / km
ahr:167 max:180 shoes: Saucony Guide ISO

First workout in like 5 billions months!
Easy and short, 6x 1min on 1min off. Used the princess point loop to get some short hills but there were some people BBQing (???) at the top of the loop so did some half-pipes.
Leg felt good this whole time and felt great to get some faster stuff in. Like felt more like a Z4 and I was breathing heavy af.

Running warm up/down 15:05 intensity: (43 @2) + (14:22 @3) 2.7 km (5:36 / km) +30m 5:18 / km
ahr:171 max:181 shoes: Saucony Guide ISO

Leg sore in the last minute.
9 AM

Stretching 10:00 [0]

2 PM

Orienteering 10:00 [1] 1.2 km (8:20 / km)
shoes: Brooks Ghost 10

ARK schools with a keen buncha kids!

Monday Apr 30, 2018 #

Stretching 5:00 [0]

1 PM

Cycling 1:37:00 intensity: (1:55 @0) + (27:01 @1) + (53:53 @2) + (14:11 @3) 22.59 km (14.0 kph) +232m
ahr:147 max:178 shoes: Kona Jake CX Bike

Today’s ride brought to you by random strangers drafting off me along the Chedoke rail trail!

Playing in the single track at Iroquois which is a perfect difficulty for me! So much fun!
3 PM

Core 10:00 [2]
ahr:83 max:106

More later. Too hungry.

Sunday Apr 29, 2018 #

Stretching 10:00 [0]

1 PM

Running 40:00 intensity: (8 @0) + (15 @1) + (7:53 @2) + (31:40 @3) + (4 @4) 6.7 km (5:58 / km) +89m 5:36 / km
ahr:166 max:189 shoes: Saucony Guide ISO

Leg was all over the place (like my HR) but managed. Beaut day in the sun!

Cycling (MTB) 1:32:00 intensity: (2:48 @0) + (11:31 @1) + (1:14:46 @2) + (2:55 @3) 21.61 km (14.1 kph) +92m
ahr:146 max:170 shoes: Specialized Camber MTB

With Hammer! Today’s ride brought to you by wiping out in snow and getting your bike shorts stuck on your saddle.

Saturday Apr 28, 2018 #

Stretching 10:00 [0]

12 PM

XC Skiing 22:00 intensity: (1:15 @0) + (18:13 @1) + (1:14 @2) + (1:18 @3) 3.11 km (7:05 / km) +5m 7:01 / km
ahr:128 max:176

Rock skiing. Literally.
2 PM

Cycling (MTB) 1:30:00 intensity: (1:05 @0) + (12:19 @1) + (1:11:40 @2) + (4:56 @3) 18.17 km (12.1 kph) +102m
ahr:148 max:183 shoes: Specialized Camber MTB

Took the new bike out for a rip with Hammer! Super soft ground and some icy snow made it slow going but still a dope time. Love this bike - smooth sailing all the way.

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