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Training Log Archive: AdventureGirl!

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running3 3:48:00 27.6(8:16) 44.42(5:08) 486
  Strength3 2:05:00
  Cycling1 1:50:00 24.91(4:25) 40.09(2:45) 207
  Cross training1 45:00
  Orienteering1 20:00 1.37(14:38) 2.2(9:05) 86
  Total9 8:48:00 53.88 86.71 779
  [1-5]9 8:43:54

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MoTuWeThFrSaSu

Sunday Apr 14 #

Strength (/core) 35:00 [2]
ahr:99 max:122

Famjam workout!

Saturday Apr 13 #

4 PM

Running warm up/down 30:00 intensity: (3:41 @0) + (6:25 @1) + (2:49 @2) + (15:24 @3) + (1:41 @4) 5.55 km (5:24 / km) +61m 5:07 / km
ahr:148 max:171 shoes: Brooks Ghost 10

To Mac and then to Chedoke

Running 30:00 intensity: (25 @1) + (2:21 @2) + (14:35 @3) + (11:39 @4) + (1:00 @5) 6.16 km (4:52 / km) +183m 4:14 / km
ahr:161 max:184 shoes: Brooks Ghost 10

Beauty of a day for a workout with Kendra!
12min tempo
5min rest
5x Nancy Green hill
6min tempo a bit faster

Running warm up/down 21:00 intensity: (54 @1) + (4:55 @2) + (15:11 @3) 4.2 km (5:00 / km) +15m 4:55 / km
ahr:156 max:164 shoes: Brooks Ghost 10

Friday Apr 12 #

4 PM

Cycling (Cross) 1:50:00 intensity: (1:07:43 @1) + (30:10 @2) + (11:25 @3) + (42 @4) 40.09 km (2:45 / km) +207m 2:40 / km
ahr:128 max:167

Rail trail with Kendra!

Thursday Apr 11 #

4 PM

Strength 40:00 [3]
ahr:115 max:152

My bbbuuuutttttttttttt
7 PM

Orienteering 20:00 [2] 2.2 km (9:05 / km) +86m 7:36 / km
shoes: Saucony Peregrine 6 ICE+ (2)

ARX flag pick up

Wednesday Apr 10 #

5 PM

Running 1:15:00 intensity: (25 @0) + (7:28 @1) + (19:47 @2) + (41:07 @3) + (6:13 @4) 14.08 km (5:20 / km) +146m 5:04 / km
ahr:158 max:174 shoes: Brooks Ghost 10

Longer run with some xc ski team friends!
Was supposed to do a run workout this morning but I felt like poop so I didn’t. Workout on Saturday planned.

Tuesday Apr 9 #

3 PM

Cross training 45:00 [2]
ahr:138 max:160

4 PM

Strength 50:00 [3]
ahr:107 max:152

Graduated to full Turkish get-ups. Woowee

Monday Apr 8 #

12 PM

Running warm up/down 25:00 intensity: (2:42 @1) + (4:36 @2) + (17:03 @3) + (39 @4) 4.42 km (5:39 / km) +27m 5:29 / km
ahr:158 max:162 shoes: Brooks Ghost 10

Swollen ankle didn’t feel great during this but was ok during the workout

Running intervals 25:00 intensity: (12 @2) + (2:11 @3) + (22:34 @4) + (3 @5) 5.64 km (4:26 / km) +35m 4:18 / km
ahr:171 max:180 shoes: Brooks Ghost 10

5x 2min on, 1min off. 2 min rest. 5x 1min on, 1 min off. Last minute was #fullsend.

Knee and lower right leg felt really good today!

Running 22:00 intensity: (37 @1) + (8:08 @2) + (11:28 @3) + (1:47 @4) 4.38 km (5:01 / km) +17m 4:56 / km
ahr:166 max:173 shoes: Brooks Ghost 10

Ankle stiff. When trying to roll after I realized I couldn’t get into full dorsiflexion so I stretched and iced.

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