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Training Log Archive: rachelm

In the 7 days ending Aug 20:

activity # timemileskm+m
  Rollerski skate1 2:00:48 12.69(6.3/h) 20.42(10.1/h) 683
  Hiking1 2:00:00 9.85(12:11) 15.84(7:34) 1015
  Rollerski classic1 2:00:00 12.78(6.4/h) 20.56(10.3/h) 496
  Running2 1:53:09 5.69 9.16 542
  Mountain Bike1 1:21:21 6.82(5.0/h) 10.97(8.1/h) 532
  Strength2 1:10:00
  Orienteering1 1:05:11 3.96(16:29) 6.37(10:14) 370
  Soccer/reffing1 45:00
  Core2 25:00
  Stretching/ rolling2 20:00
  Total9 13:00:29 51.78 83.33 3638
  [1-5]9 12:55:29

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Sunday Aug 20 #

9 AM

Rollerski classic 2:00:00 [1] 20.56 km (10.3 kph) +496m
ahr:104 max:137

Classic rollerski from the end of the Seven Summits down to the US border twice and then up the big hill back to the campground. My calves were really sore while going up the steep stuff so had to make sure to get some kick double pole and double pole in along with the diagonal stride.

Saturday Aug 19 #

Strength 25:00 [1]

Super hard arm strength session.

Core 10:00 [1]

Stretching/ rolling 15:00 [1]

9 AM

Hiking 2:00:00 [1] 15.84 km (7:34 / km) +1015m 5:44 / km

Hike up Old Glory with some running on the way down. A little smoky at the top so we missed out on some views but still very nice.

Friday Aug 18 #

9 AM

Rollerski skate 2:00:48 intensity: (1:41:59 @1) + (18:49 @2) 20.42 km (10.1 kph) +683m
ahr:125 max:148

Easy skate rollerski from the campground up to Nancy Greene Summit. Finished with a swim in the lake.
4 PM

Running 1:28:09 intensity: (1:03:49 @1) + (16:39 @2) + (7:41 @3) 9.16 km (9:37 / km) +542m 7:26 / km
ahr:118 max:170

Hill bounding intervals at Red Mountain. 8, 6, 4, 3, 2, 1 and 1 minute intervals with increasing intensity. Ran down a super dusty bike trail to get back to the bottom of the mountain. Not quite sure if my heart monitor was working at 100% cause I felt like I was working way harder than my watch thinks.

Wednesday Aug 16 #

4 PM

Mountain Bike 1:21:21 intensity: (1:10:28 @1) + (10:51 @2) + (2 @3) 10.97 km (8.1 kph) +532m
ahr:119 max:158

Mountain bike ride at South Canoe.

Tuesday Aug 15 #

6 PM

Soccer/reffing 45:00 [1]

One of the teams didn't have enough players so I got to play soccer instead of lining. Was super fun but man am I sore now. Soccer is hard!

Monday Aug 14 #

10 AM

Orienteering 1:05:11 intensity: (1:00:57 @1) + (4:14 @2) 6.37 km (10:14 / km) +370m 7:56 / km
ahr:118 max:180

Orienteering training at Haines Creek with David. Got some photos in our sports glasses as well while we were out there.
6 PM

Running warm up/down 25:00 [1]

Strength 45:00 [1]

Core 15:00 [1]

Stretching/ rolling 5:00 [0]

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