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Training Log Archive: AdventureGirl!

In the 7 days ending Oct 11:

activity # timemileskm+m
  Running4 4:52:07 35.78(8:10) 57.58(5:04) 703
  Cycling2 3:20:00 41.07(12.3/h) 66.1(19.8/h) 728
  Strength2 1:35:00
  Yoga1 20:00
  Core2 20:00
  Total11 10:27:07 76.85 123.68 1431
  [1-5]10 10:07:07

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MoTuWeThFrSaSu

Sunday Oct 11 #

4 PM

Running 1:22:00 intensity: (2:40 @1) + (12:53 @2) + (1:00:51 @3) + (5:36 @4) 16.04 km (5:07 / km) +216m 4:47 / km
ahr:163 max:179 shoes: Brooks Ghost 12 (2)

Wanted to run to Hidden Valley and back but access on Valley Inn Rd was blocked. Tried to cut through some small trails but was not successful. North shore instead.

Photobombed about a dozen fall photoshoots.

Saturday Oct 10 #

3 PM

Cycling (CX) 1:32:00 intensity: (34:52 @1) + (35:10 @2) + (20:20 @3) + (1:38 @4) 36.09 km (23.5 kph) +284m
ahr:147 max:178 shoes: Kona Jake CX Bike

Windy, rainy and sunny road ride after Nav clinic 2/6.

That’s it. It finally happened. A squirrel tried to jump through my spokes. Buddy is still alive but definitely concussed.
Another one tried to do the same but managed to backflip out of the way at the last second.

Friday Oct 9 #

2 PM

Core (Activation ) 10:00 [1]

3 PM

Running warm up/down 30:00 intensity: (4:58 @1) + (8:47 @2) + (16:15 @3) 5.42 km (5:32 / km) +48m 5:18 / km
ahr:156 max:174 shoes: Brooks Ghost 12 (2)

Running intervals 16:30 intensity: (1:44 @2) + (4:02 @3) + (9:34 @4) + (1:10 @5) 3.86 km (4:16 / km)
ahr:164 max:187 shoes: Brooks Ghost 12 (2)

4x 3mins with 90s rest.
Windy on the returns, ouch. Slowly remembering how to pace myself and make my legs go zoom zoom. Slowly.

Running 26:37 intensity: (26 @1) + (43 @2) + (17:19 @3) + (8:09 @4) 5.15 km (5:10 / km) +52m 4:55 / km
ahr:167 max:180

Thursday Oct 8 #

8 AM

Strength 45:00 intensity: (3:26 @1) + (40:17 @2) + (1:17 @3)
ahr:110 max:134

1 PM

Cycling (MTB) 1:48:00 intensity: (54:54 @1) + (18:43 @2) + (20:36 @3) + (13:28 @4) + (19 @5) 30.01 km (16.7 kph) +444m
ahr:141 max:188 shoes: Specialized Camber MTB

DV.

Planned on trying to learn how to mountain bike with clips again but couldn’t get my one pedal off...

Wednesday Oct 7 #

12 PM

Core (Activation ) 10:00 [1]

2 PM

Running warm up/down 21:00 intensity: (1:02 @1) + (4:29 @2) + (15:29 @3) 3.96 km (5:18 / km) +87m 4:47 / km
ahr:160 max:181 shoes: Brooks Ghost 12 (2)

Running hills 16:00 intensity: (1:24 @2) + (6:19 @3) + (8:17 @4) 3.12 km (5:07 / km) +146m 4:09 / km
ahr:162 max:186 shoes: Brooks Ghost 12 (2)

16 mins continual hills on Artaban. Feeling pretty okay considering I haven’t done hills in a hot minute.
Cool down felt like a breeze!

Running warm up/down 37:00 intensity: (1:13 @1) + (5:00 @2) + (30:47 @3) 7.32 km (5:03 / km) +51m 4:53 / km
ahr:160 max:180 shoes: Brooks Ghost 12 (2)

6 PM

Yoga 20:00 [0]

Tuesday Oct 6 #

2 PM

Strength 50:00 intensity: (47:00 @1) + (3:00 @2)
ahr:101 max:148

Sore left wrist from the ride on Saturday so I opted out of mountain biking today.

Monday Oct 5 #

5 PM

Running 1:03:00 intensity: (5:03 @1) + (19:15 @2) + (33:35 @3) + (5:07 @4) 12.7 km (4:58 / km) +103m 4:46 / km
ahr:164 max:181 shoes: Brooks Ghost 12 (2)

Why don’t I run on these trails more?

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