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Training Log Archive: AdventureGirl!

In the 7 days ending Jul 7:

activity # timemileskm+m
  Running5 5:17:15 32.4(9:47) 52.15(6:05) 429
  Cycling3 3:57:00 28.2(7.1/h) 45.38(11.5/h) 232
  Strength2 1:00:00
  Paddling 2 50:00
  Core1 20:00
  Water running1 15:00
  Total12 11:39:15 60.6 97.53 661
  [1-5]12 11:38:07

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MoTuWeThFrSaSu

Sunday Jul 7 #

6 PM

Running 1:05:00 intensity: (28 @0) + (5:32 @1) + (10:13 @2) + (41:38 @3) + (7:09 @4) 11.6 km (5:36 / km) +155m 5:15 / km
ahr:157 max:174 shoes: Brooks Ghost 11

See that spike in my pace? Yeah. I heard the LOUDEST coyote howl and absolutely BOOKED it towards the rail trail. Must have been the same one Baloney saw this morning. Beware of coyotes near Groundhog hill!!

Saturday Jul 6 #

8 AM

Cycling (MTB) 1:10:00 intensity: (33:02 @1) + (29:33 @2) + (7:25 @3) 15.16 km (13.0 kph) +106m
ahr:137 max:153

CIL North with the famjam
4 PM

Strength 30:00 [2]
ahr:95 max:113

Friday Jul 5 #

8 AM

Running long 1:35:00 intensity: (3:13 @1) + (9:52 @2) + (1:12:03 @3) + (9:52 @4) 14.46 km (6:34 / km) +51m 6:27 / km
ahr:160 max:178 shoes: NB Vazee Summit

GN single track adventure with Hammer! Muggy morning out there but this terrain is such fun!

Subtract about 1.5km for my out-and-backs

Running 5:00 intensity: (33 @1) + (3:40 @2) + (47 @3) 0.86 km (5:50 / km) +5m 5:41 / km
ahr:150 max:165 shoes: NB Vazee Summit

12 PM

Paddling (Kayak) 30:00 [1]

GBay on a heckin hot day!

Thursday Jul 4 #

12 PM

Running warm up/down 20:30 intensity: (21 @0) + (2:14 @1) + (6:12 @2) + (7:48 @3) + (3:55 @4) 3.12 km (6:35 / km)
ahr:157 max:174 shoes: Brooks Ghost 11

FDF Central

Running intervals 31:00 intensity: (9 @1) + (2:09 @2) + (8:40 @3) + (14:59 @4) + (5:03 @5) 5.86 km (5:17 / km) +25m 5:11 / km
ahr:169 max:188 shoes: Brooks Ghost 11

5x 3mins (about 1-1:30 rest)
Rest about 3mins
4x 2mins (1-1:30 rest)

It was tooaaassttyyyyy and very humid today and I was struggling to breathe for the whole workout. Did my intervals on the GN lynx trail so some rolling “hills”. Was fairly consistent with pace except for the 4th 3min interval where it was mostly up. Could not get that last 2 minute interval to get 5x2mins because I was totally cooked.

Running warm up/down 10:00 intensity: (2:03 @2) + (4:29 @3) + (3:28 @4) 1.59 km (6:18 / km) +7m 6:10 / km
ahr:162 max:174 shoes: Brooks Ghost 11

Had to walk some of this because I was so dehydrated. Nice jump in 9 mile lake at the end.
6 PM

Cycling (MTB) 1:15:00 intensity: (30:26 @1) + (37:25 @2) + (7:09 @3) 13.62 km (10.9 kph) +60m
ahr:130 max:164

Evening group ride at GN! Sent it right into a tree and bashed my knee and elbow. Knee is gonna be bruised af. It’s pretty stiff now and hard to go up stairs but I think it’ll just be a bone bruise.

Wednesday Jul 3 #

Water running 15:00 [1]
(rest day)

In Georgian Bay with Hammer! MUCH nicer than the Mac pool

Paddling (Kayak ) 20:00 [1]

Tuesday Jul 2 #

Core 20:00 [1]
ahr:86 max:112

12 PM

Running warm up/down 20:00 intensity: (16 @0) + (1:41 @1) + (5:48 @2) + (10:13 @3) + (2:02 @4) 3.23 km (6:12 / km) +24m 5:59 / km
ahr:156 max:173 shoes: Brooks Ghost 10

Running intervals 23:45 intensity: (3 @0) + (32 @1) + (2:36 @2) + (7:51 @3) + (10:23 @4) + (2:20 @5) 4.2 km (5:39 / km) +120m 4:57 / km
ahr:163 max:185 shoes: Brooks Ghost 10

4x Gula Stigen. Planned on doing 5 but was getting a hot spot from not having worn these shoes in a while. Plus I wasn’t feeling super great before running.

4:56, 4:46, 4:43, 4:45.

trying to figure out climb on the Gula Stigen... Garmin is telling be 0 but when I look at my GPS track it says 64...

Running warm up/down 17:00 intensity: (21 @1) + (5:11 @2) + (10:59 @3) + (29 @4) 3.21 km (5:18 / km) +27m 5:05 / km
ahr:160 max:173 shoes: Brooks Ghost 11

Monday Jul 1 #

3 PM

Cycling (MTB) 45:00 intensity: (26:00 @1) + (17:04 @2) + (1:56 @3) 8.15 km (10.9 kph) +23m
ahr:132 max:158

Happy 152nd bday Canada! Celebrated with 152 minutes of training with Hammer! :)

Running (Terrain ) 30:00 intensity: (45 @1) + (11:02 @2) + (16:45 @3) + (1:09 @4) + (19 @5) 4.04 km (7:26 / km) +15m 7:18 / km
ahr:153 max:182 shoes: NB Vazee Summit

Cycling (MTB) 47:00 intensity: (25:04 @1) + (14:23 @2) + (7:33 @3) 8.45 km (10.8 kph) +43m
ahr:127 max:149

6 PM

Strength 30:00 [2]
ahr:92 max:108

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