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Training Log Archive: AdventureGirl!

In the 7 days ending Oct 2, 2019:

activity # timemileskm+m
  Running6 4:55:13 34.21(8:38) 55.05(5:22) 156
  Strength1 40:00
  Water running1 38:00
  Cross training1 25:00
  Total9 6:38:13 34.21 55.05 156
  [1-5]9 6:31:29

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ThFrSaSuMoTuWe

Wednesday Oct 2, 2019 #

11 AM

Water running 38:00 [1]

Chilly pool run with Hammer.
C • nEMMAsis 1
1 PM

Cross training 25:00 [2]
ahr:132 max:155

A lil ARC trainer to keep the knee niggles on the down low.
2 PM

Strength 40:00 [3]
ahr:96 max:137

Tuesday Oct 1, 2019 #

5 PM

Running 1:00:00 intensity: (2:07 @1) + (19:42 @2) + (37:50 @3) + (21 @4) 12.2 km (4:55 / km) +95m 4:44 / km
ahr:155 max:176 shoes: Brooks Ghost 11

Easy rainy rail trail with Kendra. Was supposed to do strides at the end but we kinda forgot.
Knee held up well today.

The next two weeks are going to be incredibly busy. Hopefully I can make room for some good training since no races this week, but lots to do at school :(

Planned on doing some core this evening but my back has been quite spazzy since the run.

Monday Sep 30, 2019 #

Note
(rest day)

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

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