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Training Log Archive: emmaS

In the 7 days ending Jan 20:

activity # timemileskm+m
  Quidditch3 4:30:00
  Running4 1:56:14 10.36(11:13) 16.68(6:58) 260
  Armchair 1 1:30:00
  Biking2 34:09 4.82(7:05) 7.76(4:24) 20
  Flagfootball1 24:00
  Mobility1 15:00
  Core1 12:00
  Climbing1 10:00
  Strength1 5:50
  Total10 9:37:13 15.18 24.43 280
  [1-5]10 8:07:13

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Saturday Jan 20 #

Quidditch (fantasy torunament) 1:00:00 [3]
shoes: Cleats 2

Friday Jan 19 #

Core 12:00 [1]

At Erin's
leg lifts/l plank/r plank/bikes/plank
all twice

Thursday Jan 18 #

Quidditch (practice) 2:00:00 [2]
shoes: Cleats 2

Tuesday Jan 16 #

Strength 5:50 [1]

30s w/ 15s rest of jumping-j-jacks, jackknives, mountain climber, spiderman pushups, squats
1 min plank

Mobility 15:00 [1]

movement exercises designed by Indy with going over/under hurdles to increase flexibility etc.

Running warm up/down 7:00 [1] 0.6 km (11:40 / km)
shoes: Inov8 X-Talon 212

8 AM

Biking 21:44 [1] 4.85 km (4:29 / km) +16m 4:25 / km

7 PM

Running 18:21 [2] 1.78 km (10:17 / km) +2m 10:14 / km
shoes: Inov8 X-Talon 212

Running (3k time trial) 13:01 [4] 3.03 km (4:18 / km) +2m 4:17 / km
shoes: Inov8 X-Talon 212

Very happy with this, honestly. Felt really solid. I was tired at the end but nothing pain/injury-y. This is my best time since high school I think, and I know my last semesters training wasn't great. Nutrition this day, sleep, and rest were all also poor, so it was interesting that I could get that time anyways. I'm excited to try to improve throughout the season (goal: 12:45? at the end of March)
With some quidditch people (5 teammates), I was surprised that I was the fastest...
Splits: 131.1, 148.1, 148.6, 148.8, 146.2, 147.5, 140.6, 45.4
More consistent than last week but I tink within the laps my fastest to slowest 100ms were 3, 4, 1, 2.
Conditions: warmer than last week, not raining but water on the track, had people to run w/ for the first 5.5 laps or so

Biking 12:25 [1] 2.91 km (4:16 / km) +4m 4:14 / km

Monday Jan 15 #

Quidditch 1:30:00 [3]
shoes: Cleats 2

10 AM

Running (w/ pia @sfu) 1:01:59 [2] 8.69 km (7:08 / km) +232m 6:18 / km
shoes: Inov8 X-Talon 212

Sunday Jan 14 #

Flagfootball 24:00 intensity: (20:00 @1) + (4:00 @5)
shoes: Cleats 2

Climbing 10:00 [2]

Armchair 1:30:00 [0]

NAOC maps with Will, Robbie and Pia
12 PM

Running (w/ arielle) 15:53 [3] 2.57 km (6:11 / km) +24m 5:54 / km
shoes: Inov8 X-Talon 212

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