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Training Log Archive: AdventureGirl!

In the 7 days ending May 20:

activity # timemileskm+m
  Running6 3:26:00 21.08(9:46) 33.93(6:04) 161
  Cycling1 1:35:00 13.93(6:49) 22.42(4:14) 95
  Orienteering3 58:09 5.17(11:15) 8.31(7:00) 123
  Strength1 45:00
  Core1 15:00
  Total11 6:59:09 40.18 64.66 379
  [1-5]11 6:57:54

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MoTuWeThFrSaSu

Sunday May 20 #

3 PM

Cycling (MTB) 1:35:00 intensity: (1:11:04 @1) + (21:47 @2) + (2:09 @3) 22.42 km (4:14 / km) +95m 4:09 / km
ahr:122 max:157

CIL with Hammer! Had some fun on the open rock and then realized that my shocks were off. Yeah l feel that tomorrow.

Saturday May 19 #

5 PM

Running (Trail/terain) 55:00 intensity: (1 @0) + (7:20 @1) + (13:21 @2) + (34:18 @3) 8.1 km (6:47 / km) +72m 6:30 / km
ahr:154 max:178 shoes: NB Vazee Summit

CIL and GS trail/ terrain run with Hammer in the rain!
6 PM

Core 15:00 [1]
ahr:75 max:94

Friday May 18 #

Note
(rest day)

Got home from some ARK schools sessions and felt really crappy so took a great nap. Still feeling off.

Thursday May 17 #

8 AM

Orienteering (Flag setting ) 8:00 intensity: (13 @0) + (55 @1) + (4:47 @2) + (2:05 @3) 1.54 km (5:12 / km) +21m 4:53 / km
ahr:147 max:167 shoes: Brooks Ghost 10

1 PM

Running warm up/down 10:30 intensity: (13 @0) + (53 @1) + (2:29 @2) + (6:55 @3) 1.85 km (5:40 / km) +4m 5:36 / km
ahr:154 max:171 shoes: Saucony Guide ISO

Running hills 7:00 intensity: (6:25 @3) + (35 @4) 1.18 km (5:54 / km) +15m 5:34 / km
ahr:172 max:182 shoes: Saucony Guide ISO

3x 2hills

Running warm up/down 5:00 [2] 0.93 km (5:23 / km)
shoes: Saucony Guide ISO

3 PM

Running 20:00 [1] 3.3 km (6:04 / km)
shoes: Saucony Guide ISO

Running during ARK again in Waterloo. Honestly couldn’t keep up with the grade 2s.

Wednesday May 16 #

8 AM

Orienteering (Flag setting ) 19:00 intensity: (14 @0) + (3:07 @1) + (9:29 @2) + (5:09 @3) + (1:01 @4) 2.81 km (6:46 / km) +21m 6:32 / km
ahr:150 max:186 shoes: Saucony Peregrine 6 ICE+

1 PM

Running 45:00 [1] 7.5 km (6:00 / km)
shoes: Saucony Peregrine 6 ICE+

4 sessions of ARK schools in Waterloo plus some flag pickup. Great park, and some map reading naturals!
3 PM

Running warm up/down 5:00 intensity: (12 @0) + (12 @1) + (2:20 @2) + (2:16 @3) 0.94 km (5:18 / km) +3m 5:13 / km
ahr:150 max:166 shoes: NB Vazee Summit

Orienteering 31:09 intensity: (17 @1) + (1:26 @2) + (29:21 @3) + (5 @4) 3.97 km (7:51 / km) +82m 7:07 / km
ahr:166 max:179 shoes: NB Vazee Summit

Re run of Provincials from 2016 in KW - course 5

Not fully in the zone and off of my compass to one, but re-focused and the rest went pretty well. Had an A+ tumble on the way to 3.
6, I was too low in the re-entrant and only realized once I hit the trail on the other side, so went back to the right place.
Good training, overall but pretty tired.

Tuesday May 15 #

2 PM

Running warm up/down 22:20 intensity: (22 @0) + (4:00 @1) + (7:33 @2) + (10:25 @3) 3.18 km (7:02 / km) +17m 6:51 / km
ahr:153 max:177 shoes: Brooks Ghost 10

& dynamic stretching

Went over on my ankle and then after that some sharp pain in my problem leg. Went away during the workout.

Running intervals 26:10 intensity: (9 @1) + (42 @2) + (13:38 @3) + (11:34 @4) + (7 @5) 5.34 km (4:54 / km) +19m 4:49 / km
ahr:176 max:190 shoes: Brooks Ghost 10

3x (3,2,1)min with 1min rest. About 2mins between sets.
Felt great except on the last set. That was hard.
Struggling with getting my breathing under control, but leg felt decent while running.

Running 10:00 intensity: (14 @2) + (9:46 @3) 1.6 km (6:14 / km) +31m 5:41 / km
ahr:169 max:178 shoes: Brooks Ghost 10

Struggle to keep the HR down.

Monday May 14 #

Strength (& core ) 45:00 intensity: (20:00 @2) + (25:00 @3)
ahr:95 max:133

Full day of ARK schools today got me wiped.
Heading to KW tomorrow so hopefully able to get in a course and head to ARK!

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