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Training Log Archive: AdventureGirl!

In the 7 days ending Sep 15:

activity # timemileskm+m
  Running5 5:13:40 36.41(8:37) 58.6(5:21) 381
  Cycling3 2:00:00 21.67 34.87 250
  Strength2 1:00:00
  Water running1 35:00
  Core1 25:00
  Total12 9:13:40 58.08 93.47 631
  [1-5]12 9:12:07

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MoTuWeThFrSaSu

Sunday Sep 15 #

Note
(rest day)

Saturday Sep 14 #

9 AM

Running long 1:34:00 intensity: (3:18 @1) + (14:19 @2) + (1:12:04 @3) + (3:59 @4) + (20 @5) 18.0 km (5:13 / km) +173m 4:59 / km
ahr:158 max:170

Weeeeeeee
Monarch trail out and then joined by coach on the way back. Then I added a bit on my own to get a little longer. Probably could have done 20k today I felt really good!
2 PM

Cycling 30:00 intensity: (25:17 @1) + (1:48 @2) + (2:28 @3) + (18 @4) + (9 @5) 10.92 km (21.8 kph) +44m
ahr:122 max:159

Spin over to pick up my bike and mooch some cookies off of Lia :)

Friday Sep 13 #

7 AM

Running 30:00 intensity: (2:01 @1) + (8:48 @2) + (18:57 @3) + (14 @4) 5.16 km (5:49 / km) +32m 5:39 / km
ahr:155 max:172 shoes: Brooks Ghost 11

Morning run with Hammer! I’m feelin stiff and sore but ran with no tape or brace and felt very confident!
4 PM

Cycling (MTB) 1:20:00 intensity: (36:45 @1) + (40:26 @2) + (2:49 @3) 23.96 km (18.0 kph) +207m
ahr:126 max:155

Thursday Sep 12 #

3 PM

Core 25:00 [1]

4 PM

Running warm up/down 30:00 intensity: (30 @0) + (9:13 @1) + (7:44 @2) + (12:19 @3) + (8 @4) + (6 @5) 4.95 km (6:04 / km) +32m 5:52 / km
ahr:145 max:168 shoes: Brooks Ghost 11

Running tempo 16:40 intensity: (10 @0) + (7 @1) + (34 @2) + (1:18 @3) + (9:52 @4) + (4:39 @5) 4.02 km (4:09 / km) +2m 4:08 / km
ahr:172 max:182 shoes: Brooks Ghost 11

4km tempo. Legs are sooorreee so this wasn’t as floaty as I wanted it to be. Pretty consistent on the pacing so I’m happy with that!

Running 25:00 intensity: (1:08 @1) + (5:23 @2) + (18:09 @3) + (20 @4) 4.54 km (5:30 / km) +42m 5:16 / km
ahr:159 max:169 shoes: Brooks Ghost 11

Wednesday Sep 11 #

11 AM

Water running 35:00 [1]

Trying to loosen up my (very angry) right quad.
5 PM

Strength 30:00 [2]

Tuesday Sep 10 #

Cycling 10:00 [2]

4 PM

Running warm up/down 20:00 intensity: (15 @0) + (5:10 @1) + (4:27 @2) + (9:53 @3) + (13 @4) + (2 @5) 3.26 km (6:08 / km) +6m 6:04 / km
ahr:145 max:165 shoes: Brooks Ghost 11

Running intervals 33:00 intensity: (10 @0) + (1:04 @1) + (1:43 @2) + (11:57 @3) + (7:05 @4) + (11:01 @5) 7.13 km (4:38 / km) +20m 4:34 / km
ahr:168 max:185 shoes: Brooks Ghost 11

2mins (1min), 4 (1), 6 (3), 6 (3), 4 (1), 2. All around 10k pace. Decided to take this one a bit on the calmer side and decided not to press too much. Was super consistent on pacing! Shat the bed on the second 6 minuter though yikes.
R quad all tight. Ankle = awesome!

Running warm up/down 15:00 intensity: (6 @0) + (1:46 @1) + (1:06 @2) + (11:59 @3) + (3 @4) 2.54 km (5:54 / km) +4m 5:52 / km
ahr:156 max:170 shoes: Brooks Ghost 11

Monday Sep 9 #

4 PM

Running 50:00 intensity: (22 @0) + (7:10 @1) + (12:54 @2) + (29:01 @3) + (33 @4) 9.01 km (5:33 / km) +69m 5:21 / km
ahr:153 max:172 shoes: Brooks Ghost 11

Right hammie still a little tight but better than before. Got it flushed out afterwards. I think it’s because when I wear my ankle brace it limits how much the ankle and move to absorb force, causing my quads to keep all tensed up and they can’t relax for the hamstrings to work properly. #kinnerd
5 PM

Strength 30:00 [2]
ahr:101 max:151

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