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Training Log Archive: emmaS

In the 7 days ending Mar 24:

activity # timemileskm+m
  Running4 4:09:18 20.77(12:00) 33.42(7:28) 381
  Climbing3 4:00:00
  Biking2 23:54 2.66(8:59) 4.29(5:35) 20
  Core1 12:24
  Strength1 11:26
  Stretching1 8:31
  Total11 9:05:33 23.43 37.71 401
  [1-5]11 9:01:14

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Sunday Mar 24 #

2 PM

Strength (Legs) 11:26 [1]

Core 12:24 [1]

situps/bikes/lplank/rplank/crunches
twisted crunches/rowers/plank/split leg lifts/leg lifts
4 PM

Running long 2:04:00 intensity: (4:11 @0) + (30:20 @1) + (40:47 @2) + (48:06 @3) + (36 @4) 14.06 km (8:49 / km) +286m 8:00 / km
ahr:141 max:171 shoes: New Balance Summit V2

Wore my regular trail shoes (no spikes) because the streets are all clear, and I knew the snow wasn't deep at LC Gunn. Unfortunately, I forgot about the possibility of ice happening- the whole thing ended up being icy, especially the hill with a very narrow path and steep, muddy banks on either side, so that was very slow and sketchy.
11 PM

Stretching 8:31 [1]

Saturday Mar 23 #

2 PM

Running tempo 1:07:44 intensity: (8 @0) + (2:58 @1) + (16:14 @2) + (19:27 @3) + (11:11 @4) + (17:46 @5) 11.13 km (6:05 / km) +48m 5:57 / km
ahr:165 max:202 shoes: New Balance Summit V2

While still being a very very hard workout, this went much better than last week.
warmup, 4x(5 min @ 4:30/km, 3 min @ 5:45/km), cool down
was very close to making paces on each one, even with a couple hilly sections.
All on paved but gravelly paths, a couple patches of snow (especially where there are light posts in the middle of the sidewalk ?? PG ??) ~7 degrees out.
Hadn't ran this route before and it was decent for this workout (I google streetviewed the whole thing before to make sure there were sidewalks)
First transition between paces was good, then after that had to stop to a walk briefly - breathing was actually okish for once but felt pretty faint at the end of each fast interval 2-4.

Friday Mar 22 #

Climbing 1:20:00 [1]
shoes: La sportiva NAGO climbing

Thursday Mar 21 #

7 AM

Biking 11:49 [1] 2.27 km (5:13 / km)

4 PM

Biking 12:05 [1] 2.02 km (5:59 / km) +20m 5:42 / km

Wednesday Mar 20 #

Climbing 1:30:00 [1]
shoes: La sportiva NAGO climbing

5 PM

Running 35:05 intensity: (1:48 @1) + (7:27 @2) + (17:44 @3) + (8:06 @4) 4.6 km (7:37 / km) +27m 7:24 / km
ahr:157 max:189 shoes: New Balance Summit V2

2x60, 2x80, 2x100m sprints in the middle w/ full rest
9 PM

Running 22:29 intensity: (57 @2) + (7:27 @3) + (14:05 @4) 3.64 km (6:11 / km) +20m 6:01 / km
ahr:171 max:184 shoes: New Balance Summit V2

Monday Mar 18 #

Climbing 1:10:00 [1]
shoes: La sportiva NAGO climbing

This was fun! Got a tricky one one the slab.

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