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Training Log Archive: AdventureGirl!

In the 7 days ending Jun 16:

activity # timemileskm+m
  Running4 2:51:30 19.11(8:58) 30.76(5:35) 304
  Strength6 2:27:00
  Cycling1 1:17:00 19.59(15.3/h) 31.53(24.6/h) 561
  Cross training2 50:00
  Map Study2 18:00
  Total12 7:43:30 38.71 62.29 865
  [1-5]10 7:15:56

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MoTuWeThFrSaSu

Sunday Jun 16 #

Map Study 10:00 [0]

On elliptical
4 PM

Running 18:00 intensity: (11:44 @1) + (5:32 @2) + (44 @3) 3.45 km (5:13 / km)
ahr:143 max:155 shoes: Puma Magnify Nitro 2(2)

Operation quality>quantity mileage going well

Cross training 20:00 intensity: (19:18 @1) + (36 @2) + (6 @3)
ahr:138 max:154

Strength 40:00 [1]
ahr:113 max:148

Saturday Jun 15 #

10 AM

Strength (Activation ) 10:00 [1]

11 AM

Running 1:15:00 intensity: (9:34 @0) + (18:02 @1) + (13:52 @2) + (32:42 @3) + (50 @4) 12.0 km (6:15 / km) +214m 5:44 / km
ahr:147 max:174 shoes: Hoka Speedgoat 5 (2)

10k run with 2k of walking in there to increase the time on the legs but not the overall volume. Feeling a bit heavy to start but got better as things progressed.
Left hamstring feeling like a million bucks until 7k. It got a bit cranky feeling but never sharp or super painful. Right hip feeling good too.

Friday Jun 14 #

Map Study 8:00 [0]

9 AM

Cross training 30:00 intensity: (14:34 @1) + (5:59 @2) + (9:27 @3)
ahr:145 max:161

Gym before physio

Strength 32:00 intensity: (30:00 @1) + (36 @2) + (1:24 @3)
ahr:127 max:151

Thursday Jun 13 #

5 PM

Strength (Activation ) 10:00 [1]

6 PM

Running warm up/down 11:30 intensity: (8:39 @1) + (2:17 @2) + (34 @3) 2.09 km (5:30 / km) +4m 5:27 / km
ahr:136 max:155 shoes: HOKA Zinal

Running 36:00 intensity: (10:14 @1) + (1:14 @2) + (14:45 @3) + (9:22 @4) + (25 @5) 7.21 km (5:00 / km) +61m 4:47 / km
ahr:156 max:188 shoes: HOKA Zinal

Relay training! Legs 1 and 4 with some jogging in between. First leg was a bit shaky, slow to get into the map and it was also dark AF in the woods. Missed a small trail to #6 and then got stuck in the bushes to 8. Leg 4 was almost the same forking, just a different order so I was mainly doing map memory and trying to perfect my route.
Then 5x minuters after with Andrew after - felt really good, especially form wise. Really felt like I was pulling through with my legs more than usual, and my hamstring held up fine. It’s tendy afterwards but I think will be fine.

Wednesday Jun 12 #

11 AM

Cycling 1:17:00 intensity: (53:09 @1) + (8:44 @2) + (15:07 @3) 31.53 km (24.6 kph) +561m
ahr:135 max:165 shoes: Liv Langma Advanced Pro

This really hurt my left hamstring. Saddle pressing on my sit bone where muscle originates.
I’m falling apart!
6 PM

Strength 45:00 [1]
ahr:106 max:153

My “feel good” program.
Left hammy sore and a bit sharp, but at least my right hip that’s been the culprit since February is feeling better!
Time to get be extra extra diligent with prehab and recovery.

Tuesday Jun 11 #

Strength (Activation ) 10:00 [1]

1 PM

Running 31:00 intensity: (15:35 @1) + (11:24 @2) + (4:01 @3) 6.0 km (5:10 / km) +25m 5:03 / km
ahr:142 max:160 shoes: Puma Magnify Nitro 2(2)

EZ with Nic!
Body feels beat up but nothing insanely bad.

Monday Jun 10 #

Note
(rest day)

Tweaked my left high hamstring a bit during my warmup for the KO Final yesterday and it's pretty sore today around the origin of the hamstrings/sit bone area. I'm also just sore in general, so rest day it is.

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