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Training Log Archive: AdventureGirl!

In the 7 days ending Jan 11, 2019:

activity # timemileskm+m
  XC Skiing2 1:20:00 7.26 11.69 48
  Strength2 1:15:00
  Orienteering1 1:05:00 4.31(15:05) 6.93(9:22) 2359c
  Running1 1:02:25 7.2(8:40) 11.59(5:23) 158
  Road running 1 59:00 6.72(8:47) 10.81(5:27) 37
  Water running1 30:00
  Map Study1 5:00
  Total8 6:16:25 25.49 41.03 4799c
  [1-5]8 6:10:23

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SaSuMoTuWeThFr

Friday Jan 11, 2019 #

3 PM

Orienteering 1:05:00 intensity: (33 @0) + (6:58 @1) + (31:09 @2) + (23:53 @3) + (2:26 @4) + (1 @5) 6.93 km (9:22 / km) +235m 8:01 / km
ahr:150 max:180 9c shoes: Saucony Peregrine GTX

A nice course near Barrie with Hammer! 1:15000 scale which was a good change, plus some longer legs. Fun area with a lot of change in terrain! Not much snow, and it was hard packed, so sliding down some hills was pretty gnarly!

Take-aways
- i’m a little rusty, but still got it... mostly
- need to look up more to spot the features and just go.
C • Hills were: 2
5 PM

XC Skiing (Erg) 20:00 [2]
ahr:103 max:114

Thursday Jan 10, 2019 #

Strength (+ core) 35:00 [2]
ahr:97 max:115

Started feeling weird at the start of lift and that progressed to feeling flushed, faint and straight up like a bag of garbage. No O for me tonight :(

Wednesday Jan 9, 2019 #

12 PM

Water running 30:00 [1]

To loosen up the quads.
4 PM

Running warm up/down 25:00 intensity: (29 @0) + (4:00 @1) + (10:53 @2) + (8:06 @3) + (1:32 @4) 4.12 km (6:04 / km) +20m 5:55 / km
ahr:155 max:174 shoes: Saucony Guide ISO

Running hills 26:25 intensity: (2 @1) + (4 @2) + (23 @3) + (25:19 @4) + (37 @5) 5.58 km (4:44 / km) +125m 4:15 / km
ahr:174 max:181 shoes: Saucony Guide ISO

4 continual halfpipes on ravine road in some pretty snow flurries. Felt strong and controlled, but quads are ded.

Running warm up/down 11:00 intensity: (1 @1) + (3:18 @2) + (7:37 @3) + (4 @4) 1.89 km (5:49 / km) +14m 5:37 / km
ahr:165 max:170 shoes: Saucony Guide ISO

Tuesday Jan 8, 2019 #

Strength 40:00 [3]
ahr:106 max:157

Quads are sorreeee from yesterday. Was planning on spinning or x-training today too but I don’t think that’s happening.

Map Study 5:00 [0]

A sprint map Anton sent me from his training last weekend

Monday Jan 7, 2019 #

4 PM

Road running warm up/down 25:00 intensity: (6:44 @1) + (16:20 @2) + (1:56 @3) 3.68 km (6:48 / km) +17m 6:39 / km
ahr:140 max:162 shoes: Saucony Guide ISO

Road running intervals 22:00 intensity: (6 @1) + (7:21 @2) + (12:11 @3) + (2:22 @4) 5.04 km (4:22 / km)
ahr:151 max:167 shoes: Saucony Guide ISO

5x 800m with 200m jog recovery.

First run workout since Nats so it was a little rusty but I felt really good!! Roads were a little slick because there had been some rain/snow earlier in the day. Happy to start working out again.

I’ll likely be doing the same training plan as during xc season with running workouts 2-3x/week and lifts 3x/week with x-training in between and hopefully more O since I have a more flexible schedule this term!

Road running warm up/down 12:00 intensity: (5 @1) + (1:53 @2) + (10:02 @3) 2.09 km (5:45 / km) +21m 5:29 / km
ahr:160 max:168 shoes: Saucony Guide ISO

Sunday Jan 6, 2019 #

Note
(rest day)

Note

McMaster athletes are raising money to support breast cancer research efforts at the Juravinski Cancer Centre and McMaster University through the #ThinkPink week! Check out this link: http://bit.do/macthinkpink to donate, and this one: https://www.brightrun.ca/research-funding/research... to learn about the projects being funded. Any donation helps as #macgoespink!

46C17C33-D788-42BC-9909-49C2B97E7303

Saturday Jan 5, 2019 #

12 PM

XC Skiing (Skate) 1:00:00 intensity: (1:38 @1) + (57:26 @2) + (56 @3) 11.69 km (5:08 / km) +48m 5:02 / km
ahr:107 max:148

Last ski of the break at GN with Hammer. Wanted to work on technique but I was too sleepy.

What a break!

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