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Training Log Archive: AdventureGirl!

In the 7 days ending Sep 29, 2019:

activity # timemileskm+m
  Running7 6:09:13 42.59(8:40) 68.54(5:23) 168
  Strength2 1:15:00
  Total8 7:24:13 42.59 68.54 168
  [1-5]8 7:15:49

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MoTuWeThFrSaSu

Sunday Sep 29, 2019 #

9 AM

Running 1:05:00 intensity: (27 @0) + (2:27 @1) + (8:22 @2) + (52:44 @3) + (1:00 @4) 12.51 km (5:12 / km) +3m 5:11 / km
ahr:157 max:174 shoes: Brooks Ghost 11

Lovely but very soggy run along the lakeshore in Chicago. Less pavement would have been much appreciated but the low lying fog in the city was pretty!

Saturday Sep 28, 2019 #

10 AM

Running warm up/down 25:00 intensity: (55 @0) + (4:11 @1) + (15:48 @2) + (4:00 @3) + (2 @4) + (4 @5) 3.59 km (6:58 / km) +1m 6:57 / km
ahr:136 max:178 shoes: Brooks Ghost 11

Running race 19:13 [5] 5.0 km (3:51 / km) +8m 3:49 / km

Loyola lakefront invite in Chicago! Wish this race has been longer because it was muddy and windy and so much fun! Got a good start but didn’t have the fast legs today. Definitely picked good lines through the mud and up the slick slopes. Fun!!
11 AM

Running warm up/down 26:00 intensity: (6:49 @1) + (16:29 @2) + (2:42 @3) 4.65 km (5:36 / km) +3m 5:35 / km
ahr:133 max:155 shoes: Brooks Ghost 11

Friday Sep 27, 2019 #

3 PM

Running 30:00 intensity: (3:03 @1) + (17:46 @2) + (9:00 @3) + (10 @4) + (1 @5) 4.36 km (6:53 / km)
ahr:137 max:176

Soggy pre-comp in Chicago. They don’t call it the Windy City for no reason...
C • Actually, the name Windy Ci... 2

Thursday Sep 26, 2019 #

4 PM

Running warm up/down 25:00 intensity: (4:08 @0) + (3:30 @1) + (13:48 @2) + (3:34 @3) 3.79 km (6:36 / km) +28m 6:22 / km
ahr:139 max:169 shoes: Brooks Ghost 11

Running intervals 23:00 intensity: (1:00 @0) + (1:30 @1) + (3:38 @2) + (10:50 @3) + (2:38 @4) + (3:24 @5) 4.8 km (4:48 / km)
ahr:159 max:186 shoes: Brooks Ghost 11

4x2mins, 1min off
Rest 4 mins
4x1min, 1min off

All of last night and today my knee was not a happy camper. Sharper pain than back in August got me really worried. I wore a compression sleeve around my knee most of the day and that helped a bit. Got treatment from the AT and she says that everything is nice and loose but my ITB is a little gritty. Likely the cause. Odd, since I’ve been really good with recovery lately.

Anyway, after about 5mins into the warmup my knee felt fine so I did the workout. A little twingy on the faster paces but generally ok. Hopefully I can give it my best in Chicago this weekend!

Running warm up/down 22:00 intensity: (14 @0) + (26 @1) + (5:28 @2) + (15:36 @3) + (15 @4) + (1 @5) 4.17 km (5:17 / km) +17m 5:10 / km
ahr:154 max:176 shoes: Brooks Ghost 11

Wednesday Sep 25, 2019 #

4 PM

Running 50:00 intensity: (6:22 @1) + (26:03 @2) + (17:29 @3) + (6 @4) 9.0 km (5:33 / km) +70m 5:21 / km
ahr:149 max:172 shoes: Brooks Ghost 11

Had a weird little knee twinge in my right knee where I’ve had all the issues before. Super weird. It didn’t hurt until the last 5mins of the run and was weird during lift ...

Strength 35:00 intensity: (37 @1) + (24:17 @2) + (10:06 @3)
ahr:89 max:145

Tuesday Sep 24, 2019 #

4 PM

Running warm up/down 32:00 intensity: (1:20 @0) + (7:10 @1) + (10:42 @2) + (12:48 @3) 5.65 km (5:40 / km) +6m 5:38 / km
ahr:143 max:162 shoes: Brooks Ghost 11

Running intervals 26:00 intensity: (1:01 @2) + (12:20 @3) + (3:07 @4) + (9:32 @5) 6.01 km (4:20 / km) +15m 4:17 / km
ahr:169 max:189 shoes: Brooks Ghost 11

4x 5mins around 8k pace on the new 2k loop at Bayfront. Surprisingly good today and I enjoyed the new loop, it feels more floaty than before and has some good turns.

Running warm up/down 26:00 intensity: (20 @0) + (22 @1) + (5:45 @2) + (18:49 @3) + (44 @4) 5.04 km (5:10 / km) +17m 5:05 / km
ahr:156 max:163 shoes: Brooks Ghost 11

Monday Sep 23, 2019 #

Strength 40:00 [2]

Wanted to run today but I gotta get over whatever this lil nagging bug is. I’ve got another visit with the doc next week and some bloodwork scheduled because I’m feeling real low in iron again.

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