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Training Log Archive: AdventureGirl!

In the 7 days ending Jun 30:

activity # timemileskm+m
  Running7 4:40:17 30.05(9:20) 48.35(5:48) 235
  Cycling2 4:20:00 45.36(10.5/h) 73.0(16.8/h) 398
  Water running2 1:45:00
  Strength2 1:10:00
  Core1 30:00
  Paddling 1 15:00
  Total14 12:40:17 75.4 121.35 633
  [1-5]14 12:37:03

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MoTuWeThFrSaSu

Sunday Jun 30 #

Paddling (Canoe) 15:00 [1]

2 PM

Running (Trail ) 1:30:00 intensity: (1:06 @0) + (6:36 @1) + (6:58 @2) + (1:09:18 @3) + (5:58 @4) + (4 @5) 12.89 km (6:59 / km) +62m 6:49 / km
ahr:158 max:176 shoes: NB Vazee Summit

Gnarly trail run with Hammer at McCrae lake! Lots of open rock and forest bits, super fun and super relevant to Norway in a few weeks. Feeling pretty much better from the cold but still some chest congestion here and there.

Saturday Jun 29 #

3 PM

Cycling (MTB) 2:00:00 intensity: (56:23 @1) + (56:40 @2) + (6:57 @3) 22.21 km (11.1 kph) +84m
ahr:126 max:155

GN with Hammer!

Friday Jun 28 #

8 AM

Running warm up/down 24:00 intensity: (16 @0) + (2:50 @1) + (9:47 @2) + (9:39 @3) + (1:28 @4) 3.9 km (6:10 / km) +25m 5:58 / km
ahr:161 max:178 shoes: Brooks Ghost 11

Running tempo 26:00 intensity: (41 @1) + (32 @2) + (3:42 @3) + (19:28 @4) + (1:37 @5) 4.92 km (5:17 / km)
ahr:170 max:182 shoes: Brooks Ghost 11

10min tempo (3mins),
8 min tempo (2mins),
4x strides

Kendra joined me today and we went up to Christie to workout near the water. It was hot and humid. So narshty. Really feeling the lingering chest congestion by the end. Body felt okay though and no complaints from the hip! Finished off the day with farm fresh strawberries *heart eyes*

Running 20:00 intensity: (3:08 @2) + (15:37 @3) + (1:15 @4) 3.71 km (5:23 / km) +48m 5:04 / km
ahr:165 max:178 shoes: Brooks Ghost 11

Breathing is overrated.

Thursday Jun 27 #

9 AM

Cycling (Cross) 2:20:00 intensity: (55:00 @1) + (55:23 @2) + (28:30 @3) + (1:07 @4) 50.78 km (21.8 kph) +314m
ahr:130 max:171

Hi i’m Emma and I’m a professional blower of failed snot rockets.

Wednesday Jun 26 #

10 AM

Strength 35:00 [2]
ahr:111 max:140

11 AM

Running 23:00 intensity: (30 @1) + (7:00 @2) + (11:30 @3) + (4:00 @4) 4.24 km (5:25 / km) +32m 5:13 / km
ahr:162 max:173 shoes: Brooks Ghost 11

Legs heavyyyyy. First real humid day. Yuck.
12 PM

Water running 50:00 [2]

1 PM

Running 12:00 intensity: (17 @0) + (10 @1) + (1:29 @2) + (10:02 @3) + (2 @4) 2.28 km (5:16 / km) +18m 5:05 / km
ahr:157 max:169 shoes: Brooks Ghost 11

Tuesday Jun 25 #

Core 30:00 [1]
ahr:96 max:125

4 PM

Running 18:00 intensity: (33 @0) + (1:02 @1) + (1:40 @2) + (3:41 @3) + (10:27 @4) + (37 @5) 3.42 km (5:16 / km) +4m 5:14 / km
ahr:163 max:170 shoes: Brooks Ghost 11

Running intervals 27:17 intensity: (16 @2) + (2:21 @3) + (17:16 @4) + (7:24 @5) 5.39 km (5:04 / km)
ahr:174 max:188 shoes: Brooks Ghost 11

Laps on the back 40 (about 750m)
2x 2 laps, 3x 1 lap. 1:30min rest. Was supposed to be 4 singles but I was totally pooched.
6:01, 6:06, 2:59, 3:02, 3:03

Besides feeling really fatigued and having
trouble breathing from the cold and the humidity, I had no complaints from my hip, knee or shin!

Running warm up/down 15:00 intensity: (14 @0) + (1:27 @1) + (4:16 @2) + (5:23 @3) + (3:40 @4) 2.42 km (6:12 / km) +1m 6:11 / km
ahr:164 max:171 shoes: Brooks Ghost 11

Monday Jun 24 #

11 AM

Strength 35:00 [2]
ahr:103 max:126

Running 12:00 intensity: (19 @0) + (21 @1) + (4:22 @2) + (5:00 @3) + (1:58 @4) 2.53 km (4:44 / km) +23m 4:32 / km
ahr:161 max:171 shoes: Brooks Ghost 11

12 PM

Water running 55:00 intensity: (15:00 @1) + (20:00 @2) + (20:00 @3)

1 PM

Running 13:00 intensity: (29 @0) + (6 @1) + (3:37 @2) + (2:06 @3) + (6:42 @4) 2.66 km (4:53 / km) +22m 4:42 / km
ahr:160 max:174 shoes: Brooks Ghost 11

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