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Training Log Archive: AdventureGirl!

In the 7 days ending Jun 11, 2023:

activity # timemileskm+m
  Cycling4 5:54:00 68.87 110.83 449
  Running5 2:07:20 12.43(10:15) 20.0(6:22) 53
  Strength2 1:36:00
  Cross training1 11:00
  Total8 9:48:20 81.3 130.83 502
  [1-5]8 9:17:20

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MoTuWeThFrSaSu

Sunday Jun 11, 2023 #

11 AM

Running 32:00 intensity: (7:00 @0) + (8:50 @1) + (4:50 @2) + (11:20 @3) 5.0 km (6:24 / km) +16m 6:18 / km
ahr:142 max:175 shoes: Hoka Clifton 8 (3)

More running than walking!
5x1, 1x 2, 3x3 min, 1 min walk

With Nic!

Saturday Jun 10, 2023 #

11 AM

Cycling (Gravel/road) 2:51:00 intensity: (1:26:00 @1) + (42:56 @2) + (42:04 @3) 72.02 km (25.3 kph) +321m
ahr:143 max:164 shoes: Kona Jake CX Bike

I’ve been wanting to do this loop for a long time!! 3 rail trails in 1 ride, with Andy!
Escarpment rail trail, Chippewa rail trail, Haldibrook Rd, Sawmill Rd, Alberton, and rail trail home from Jerseyville.
Great ride.

Friday Jun 9, 2023 #

Note
(rest day)

Loooooong day in the lab

Thursday Jun 8, 2023 #

10 AM

Running 18:30 intensity: (4:00 @0) + (5:46 @1) + (3:27 @2) + (5:17 @3) 3.03 km (6:07 / km) +10m 6:01 / km
ahr:138 max:162 shoes: Hoka Clifton 8 (3)

5x 2(1)

Shin pain 1/10,
toe pain 4/10
C • pain 3

Cross training (elliptical ) 11:00 [1]
ahr:122 max:128

Strength 46:00 [1]
ahr:119 max:162

Running 9:30 intensity: (3:00 @0) + (2:27 @1) + (3:02 @2) + (1:01 @3) 1.49 km (6:22 / km)
ahr:121 max:156 shoes: Hoka Clifton 8 (3)

2x 2(1).

Shin pain 2/10,
toe pain 6/10

Wednesday Jun 7, 2023 #

8 AM

Running 22:20 intensity: (5:00 @0) + (6:45 @1) + (4:47 @2) + (5:48 @3) 3.63 km (6:09 / km) +5m 6:07 / km
ahr:135 max:161 shoes: Hoka Clifton 8 (3)

6x 2min run, 1 min walk.
Feeling pretty good! Did some good muscle scraping on my shin last night which seems to have helped. Physio this afternoon.

AQI rating was level 2 but the air was definitely a little spicy…
11 AM

Cycling (Spinning ) 1:15:00 intensity: (24:36 @1) + (23:31 @2) + (24:54 @3) + (1:59 @4)
ahr:138 max:172

Avoiding the smoke but indoors was still not great. Headache-y after this.

WU
8min, 2x 4min, 4x 2min w half rest
CD

Tuesday Jun 6, 2023 #

9 AM

Cycling 20:00 [1] 7.8 km (23.4 kph) +20m
ahr:120 max:143 shoes: Kona Jake CX Bike

5 PM

Running 15:00 intensity: (5:00 @0) + (5:39 @1) + (2:08 @2) + (2:13 @3) 2.49 km (6:01 / km) +5m 5:57 / km
ahr:127 max:161 shoes: Hoka Clifton 8 (3)

Walk/run to gym!
4 x 2 mins

Strength 50:00 [1]
ahr:124 max:164

Running 9:00 intensity: (4:00 @0) + (1:58 @1) + (1:14 @2) + (1:48 @3) 1.35 km (6:41 / km) +2m 6:38 / km
ahr:129 max:162 shoes: Hoka Clifton 8 (3)

Walk/run home
2x 2mins

Monday Jun 5, 2023 #

4 PM

Running 21:00 intensity: (3:00 @0) + (10:00 @1) + (7:00 @2) + (1:00 @3) 3.02 km (6:58 / km) +15m 6:48 / km
ahr:126 max:154

8x 1min run 1 min walk with Nic!
Shin OK but big toe still grumpy

Cycling (Gravel) 1:28:00 [1] 31.0 km (21.1 kph) +109m
ahr:112 max:138 shoes: Kona Jake CX Bike

Chippewa rail trial with Nic! Skies looking hazy but didn’t really feel any effects of smoke.

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