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Training Log Archive: AdventureGirl!

In the 7 days ending Sep 22:

activity # timemileskm+m
  Running8 6:28:54 44.55(8:44) 71.69(5:25) 404
  Strength2 1:12:00
  Water running1 38:00
  Total11 8:18:54 44.55 71.69 404
  [1-5]11 8:16:00

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MoTuWeThFrSaSu

Sunday Sep 22 #

9 AM

Running 1:03:00 intensity: (20 @0) + (1:07 @1) + (12:53 @2) + (48:17 @3) + (23 @4) 12.01 km (5:15 / km) +86m 5:04 / km
ahr:158 max:171 shoes: Brooks Ghost 11

Nice post race recovery on Monarch with Allison. Feeing better than yesterday but still not 100%.

On another note, the fall run leaf catching game has begun. I’ve got the lead with 3 points so far. (3pnts for non-dominant hand, 1 for dominant)

Saturday Sep 21 #

9 AM

Running warm up/down 25:00 intensity: (8:21 @1) + (3:39 @2) + (13:00 @3) 3.72 km (6:44 / km) +14m 6:36 / km
ahr:147 max:168 shoes: Brooks Ghost 11

10 AM

Running race (XC Race) 25:29 [5] 6.0 km (4:15 / km)
shoes: Adidas Adizero Adios 3 Blue

All abord the shit show express!
I’ve definitely been sick for the past 2 weeks. One of those ‘am I sick?’ Colds that doesn’t really feel too bad until you lie down for a while. Didn’t really think anything of it but obviously it has been affecting me. This plus the heat today meant a pretty awful season opener.
Right after the first 200m of the race I was like ‘wow okay, this is gonna be a building race, calm start and then speed up’. Buttttt things just went downhill from there. Was lightheaded after the first downhill, and then dizzy for the rest of the race. Was staggering down one of the downhills and then I don’t remember much else about the race....
Well, i’m glad that’s out of the way and that it happened on a non-important race. Too bad, because it’s my fav course and I wanted to kick it off hard this year. Almost 3 mins back from my PB. Yikes.
I guess things can only get better from here?
11 AM

Running warm up/down 20:00 intensity: (1:30 @0) + (2:14 @1) + (6:50 @2) + (9:26 @3) 3.37 km (5:56 / km) +12m 5:50 / km
ahr:150 max:164 shoes: Brooks Ghost 11

Friday Sep 20 #

Running 25:00 intensity: (9:00 @1) + (13:00 @2) + (3:00 @3) 4.13 km (6:03 / km) +23m 5:53 / km
ahr:145 max:168 shoes: Brooks Ghost 11

Pre-comp sassafras trail with Hammer!

Body feeling a little stiff but really to rumble.

Running (Drills ) 10:00 [1] 0.6 km (16:40 / km)
shoes: Brooks Ghost 11

drills and strides

Thursday Sep 19 #

4 PM

Running warm up/down 26:00 intensity: (34 @0) + (9:00 @1) + (6:22 @2) + (6:42 @3) + (3:22 @4) 4.29 km (6:03 / km) +17m 5:56 / km
ahr:148 max:163 shoes: Brooks Ghost 11

Running intervals 27:25 intensity: (16 @0) + (4 @1) + (1:40 @2) + (8:12 @3) + (4:47 @4) + (12:26 @5) 5.81 km (4:43 / km)
ahr:171 max:185 shoes: Brooks Ghost 11

2x 3, 2, 1mins with 1/2 rest. 3ish mins in between sets. Wore my flats on the second set. Then 2x 1min to get the legs turning over quick for this weekend. Felt smooth and controlled! Still feeling like something has yet to ‘click’ so it will be interesting to see where I’m at after the first race.

Running warm up/down 18:00 intensity: (3 @0) + (28 @1) + (3:44 @2) + (13:37 @3) + (8 @4) 3.06 km (5:53 / km) +18m 5:43 / km
ahr:156 max:172 shoes: Brooks Ghost 11

Wednesday Sep 18 #

11 AM

Water running 38:00 [2]

5 PM

Strength 37:00 [2]
ahr:87 max:141

Tuesday Sep 17 #

4 PM

Running warm up/down 27:00 intensity: (7:00 @1) + (15:00 @2) + (5:00 @3) 4.53 km (5:58 / km) +27m 5:47 / km
shoes: Brooks Ghost 11

HR monitor wasn’t working at all today

Running 39:00 intensity: (5:00 @1) + (10:00 @2) + (9:00 @3) + (10:00 @4) + (5:00 @5) 7.46 km (5:14 / km) +128m 4:49 / km
shoes: Brooks Ghost 11

10min tempo at a cruisy pace.
5mins jog rest
4x hills
5mins rest
2x 5mins with 2 min rest. First was uphill on the spring creek trail towards the trail centre, second half on spring creek, half on rail trail.

Felt really in control and smooth today! Legs couldn’t turn over fast enough on the last part of the 5mins but Thursday’s workout will be a little more speed working to prep for the first race on Saturday!

Running warm up/down 33:00 intensity: (3:00 @1) + (20:00 @2) + (10:00 @3) 6.64 km (4:58 / km) +27m 4:52 / km
shoes: Brooks Ghost 11

Monday Sep 16 #

4 PM

Running 50:00 intensity: (11 @0) + (27 @1) + (8:31 @2) + (32:05 @3) + (7:15 @4) + (1:31 @5) 10.08 km (4:58 / km) +52m 4:50 / km
ahr:161 max:174 shoes: Brooks Ghost 11

New route! Short Dundas!
Opted for a little less rugged ground today so I could run without any ankle tape. Feeling really confident with my ankle and balance is back to normal!
5 PM

Strength 35:00 [2]
ahr:102 max:152

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