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Training Log Archive: AdventureGirl!

In the 7 days ending Sep 27:

activity # timemileskm+m
  Cycling3 6:36:00 81.63(12.4/h) 131.37(19.9/h) 935
  Running4 3:30:00 25.03(8:23) 40.29(5:13) 180
  Yoga3 1:00:00
  Strength1 45:00
  Orienteering1 15:00 1.24(12:04) 2.0(7:30)
  Total12 12:06:00 107.91 173.66 1115
  [1-5]11 11:16:00

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MoTuWeThFrSaSu

Sunday Sep 27 #

12 PM

Cycling (MTB) 1:16:00 intensity: (50:22 @1) + (14:25 @2) + (11:13 @3) 17.74 km (14.0 kph) +61m
ahr:140 max:160

Relaxed ride at GN with Hammer. Used Etoile’s bike since mine is in Hamilton. Definitely hard to get used to and ride efficiently. Fall colours are absolutely lovely, and we saw a lil baby rattler on the trail.
8 PM

Yoga 20:00 intensity: (15:00 @0) + (5:00 @1)

Saturday Sep 26 #

2 PM

Running long 1:25:00 intensity: (5:08 @1) + (10:43 @2) + (1:06:04 @3) + (2:50 @4) + (15 @5) 15.3 km (5:33 / km) +48m 5:28 / km
ahr:159 max:183 shoes: Brooks Ghost 12 (2)

Wooo, runs are getting longer! Feeling great until the last 25 where my big toes started hurting, mostly the left. Manageable.

Friday Sep 25 #

Note
(rest day)

Legs pretty trashed from the last 2 days.

Thursday Sep 24 #

8 AM

Cycling (CX) 3:30:00 intensity: (2:36:28 @1) + (35:18 @2) + (16:08 @3) + (2:06 @4) 82.75 km (23.6 kph) +537m
ahr:140 max:174 shoes: Kona Jake CX Bike

Chill road ride with Kendra. Tight hamstrings after yesterday’s workout.
1 PM

Yoga 20:00 intensity: (15:00 @0) + (5:00 @1)

6 PM

Orienteering 15:00 [1] 2.0 km (7:30 / km)
shoes: Saucony Peregrine 6 ICE+ (2)

ARX routechoice

Wednesday Sep 23 #

1 PM

Running warm up/down 30:00 intensity: (5:00 @1) + (6:00 @2) + (15:00 @3) + (4:00 @4) 5.2 km (5:46 / km) +25m 5:38 / km
ahr:163 max:181 shoes: Brooks Ghost 12 (2)

To rail + drills

Somehow deleted activities off my garmin app. Oops.

Running tempo 15:00 intensity: (1:14 @3) + (12:49 @4) + (57 @5) 3.65 km (4:07 / km) +32m 3:56 / km
ahr:179 max:193 shoes: Brooks Ghost 12 (2)

3km tempo + strides

First run workout in ages.
Decided to progress the pace over the first 5 mins from 4:20- around 4:05-4:00mpk pace. Body feeling surprisingly smooth throughout! Definitely still have some ways to go with the cardio -breathing hard, especially in the heat.
I did die though, and found that my legs can still turnover at a decent rate! And only some mild aching in my big toes - the sidekick muscle scraper is doing WONDERS.
2 PM

Running warm up/down 30:00 intensity: (4:00 @1) + (5:00 @2) + (15:00 @3) + (6:00 @4) 5.9 km (5:05 / km) +15m 5:01 / km
ahr:168 max:185 shoes: Brooks Ghost 12 (2)

Wowza.
6 PM

Yoga 20:00 [0]

Tuesday Sep 22 #

7 AM

Cycling (MTB) 1:50:00 intensity: (43:34 @1) + (44:01 @2) + (22:25 @3) 30.88 km (16.8 kph) +337m
ahr:135 max:168 shoes: Specialized Camber MTB

DV with Kendra
4 PM

Strength 45:00 intensity: (39:08 @1) + (5:06 @2) + (46 @3)
ahr:92 max:141

Monday Sep 21 #

3 PM

Running 50:00 intensity: (41 @1) + (3:57 @2) + (24:27 @3) + (15:08 @4) + (5:47 @5) 10.23 km (4:53 / km) +60m 4:45 / km
ahr:167 max:181 shoes: Brooks Ghost 12 (2)

Tried to add in some small efforts along the way. Was minorly successful.

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