Training Log Archive: AdventureGirl!In the 7 days ending Nov 10, 2019:
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Saturday Nov 9, 2019 #
Running warm up/down 30:00 3.99 km (7:31 / km) +4m 7:28 / km
ahr:154 max:183 shoes: Brooks Ghost 11
Running race 30:51 [5] 8.0 km (3:51 / km)
Man, I really love this course! Another chilly and windy year this year. Probably a tad muddier than last year on the corners but a lot of the puddles were frozen. Felt really strong and in control the whole race, but kicked too late. Should have been more aggressive in the 2nd lap. Was hungry for a better placing than last year but with the ups and downs of injuries and iron issues this season I’m pretty happy with my result. Women’s team up from 15th last year to finish 13th, and our men’s team just edged out Guelph to grab silver!!
A bit of a rest week before base training starts.
Friday Nov 8, 2019 #
Note
(rest day)
Thursday Nov 7, 2019 #
Running warm up/down 19:00 2.97 km (6:24 / km) +18m 6:13 / km
ahr:159 max:172 shoes: Brooks Ghost 11
Running 17:30 3.9 km (4:30 / km) +2m 4:29 / km
ahr:167 max:178 shoes: Brooks Ghost 11
Rest 2:30
4x 1min on, 1 off
Felt a little sluggish on the tempo.
Running warm up/down 15:00 3.03 km (4:57 / km) +17m 4:49 / km
ahr:161 max:169 shoes: Brooks Ghost 11
Wednesday Nov 6, 2019 #
Running 30:00 5.73 km (5:14 / km) +37m 5:04 / km
ahr:148 max:166 shoes: Brooks Ghost 11
Core 20:00 [1]
ahr:89 max:107
Tuesday Nov 5, 2019 #
Running warm up/down 22:00 3.43 km (6:25 / km) +18m 6:15 / km
ahr:159 max:171 shoes: Brooks Ghost 11
Running intervals 29:30 6.35 km (4:39 / km) +4m 4:38 / km
ahr:163 max:189 shoes: Brooks Ghost 11
Rest 3 mins between sets
3min (90), 2mins
Felt smooth. Right knee a little bothersome but never a huge issue.
Running warm up/down 15:00 2.81 km (5:21 / km) +17m 5:11 / km
ahr:149 max:161 shoes: Brooks Ghost 11