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Training Log Archive: rachelm

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running5 4:10:55 21.45(11:42) 34.53(7:16) 912
  Skate skiing1 2:22:24 15.58(6.6/h) 25.07(10.6/h) 603
  Strength1 50:00
  Stretching/ rolling2 28:00
  Orienteering1 17:53 2.07(8:38) 3.33(5:22) 63
  Core1 16:00
  Spinning1 10:00
  Total9 8:35:12 39.1 62.93 1578
  [1-5]8 8:07:12

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MoTuWeThFrSaSu

Sunday Jan 28 #

9 AM

Skate skiing 2:22:24 intensity: (2:18:02 @1) + (4:08 @2) + (14 @3) 25.07 km (10.6 kph) +603m
ahr:121 max:161

Skate ski at Sovereign Lake in tons of fresh new snow. Had to work hard in the deep powder but so nice to be out skiing again. I remember how nice it is every time I go out.

Saturday Jan 27 #

11 AM

Core 16:00 [1]

12 PM

Running 1:17:11 [1] 10.94 km (7:03 / km) +234m 6:22 / km
ahr:114 max:179

Core followed by a nice run around Quail Ridge with David. Been doing lots of running recently so will have to try to make sure I get other variety in as well.

Thursday Jan 25 #

3 PM

Running warm up/down 22:04 [1] 2.3 km (9:35 / km) +61m 8:27 / km
ahr:101 max:132

4 PM

Orienteering 17:53 intensity: (58 @1) + (15:55 @2) + (1:00 @3) 3.33 km (5:22 / km) +63m 4:54 / km
ahr:148 max:168

Orienteering around the campus with David and Alexander. Super nice to get out on a short and sweet orienteering course. I really should do this more often.

Running 12:00 [1] 1.66 km (7:13 / km) +53m 6:14 / km
ahr:111 max:134

5 PM

Stretching/ rolling 10:00 [0]

Wednesday Jan 24 #

4 PM

Running 1:16:59 intensity: (48:30 @1) + (5:28 @2) + (22:22 @3) + (39 @4) 10.73 km (7:10 / km) +353m 6:10 / km
ahr:123 max:180

Snowy interval ladder up Academy Hill. 2, 3, 4, 5, 4, 3, 2 minutes. Was only really able to get the heart rate really going on the last couple ones and the legs were feeling the gym from yesterday but nice to be out doing intervals. Also, all of the falling snow made it super fun and nice to be outside.

Tuesday Jan 23 #

7 AM

Spinning 10:00 [1]

Strength 50:00 [1]

Most exercises felt easier than last week so progress in the right direction.
Did 4 sets of 7 or 8 reps of dips, leg press (180), bench press (75), one-arm row (30), squat (105), and tricep press (15).

Stretching/ rolling 18:00 [0]

Monday Jan 22 #

5 PM

Running 1:02:41 intensity: (55:14 @1) + (7:27 @2) 8.89 km (7:03 / km) +211m 6:18 / km
ahr:137 max:184

Easy run in the dark.

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