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Training Log Archive: JenMac

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  biking6 7:58:32 75.82(6:19) 122.02(3:55) 1317
  muscle strengthing8 6:40:00
  yoga4 6:00:00
  Salsa4 4:00:00
  run4 2:55:33 11.15 17.94 169
  o-training2 2:07:13 6.89(18:28) 11.09(11:28) 192
  hiking1 2:00:00 4.97(24:08) 8.0(15:00) 500
  Indoor cardio1 2:00:00
  core stuff9 1:54:00
  o-race1 50:47 2.73(18:34) 4.4(11:33) 132
  Stairs1 30:00
  Total23 36:56:05 101.56 163.45 2310
  [1-5]21 27:13:36
averages - sleep:4

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Monday Sep 30, 2019 #

yoga 1:30:00 [0]

muscle strengthing 50:00 [3]

core stuff 12:00 [0]

Sunday Sep 29, 2019 #

run 48:29 [0] 5.33 km (9:06 / km) +95m 8:21 / km
ahr:136 max:161 slept:4.0

Really easy slow running to keep the legs from not getting too heavy. I felt tired and drained the whole run and I also wanted to see how the ankle is doing. It's fine on level ground but any slope is not fun

Saturday Sep 28, 2019 #

biking 2:32:25 [1] 39.67 km (3:51 / km) +434m 3:39 / km
ahr:140 max:171

Salsa 1:00:00 [1]

Friday Sep 27, 2019 #

o-training 1:13:33 [3] 5.71 km (12:53 / km) +78m 12:03 / km
ahr:140 max:175 (injured)

Was a little late to put out controls for the Night-O so had to move a little faster than planned.

Thursday Sep 26, 2019 #

Indoor cardio 2:00:00 [1]

muscle strengthing 50:00 [3]

core stuff 12:00 [0]

Tuesday Sep 24, 2019 #

core stuff 15:00 [0]

Salsa 1:00:00 [1]

Monday Sep 23, 2019 #

muscle strengthing 50:00 [3]
(injured) (sick)

core stuff 12:00 [0]
(injured) (sick)

yoga 1:30:00 [0]

Sunday Sep 22, 2019 #

biking 1:40:08 [1] 30.54 km (3:17 / km) +268m 3:08 / km
ahr:138 max:173 (injured) (sick)

Got a few intervals in biking from pack to pack of roller skiers. Also got a bit of a leg work out towing an athlete on the hills and some flats.

Saturday Sep 21, 2019 #

biking 1:09:19 [1] 17.54 km (3:57 / km) +128m 3:49 / km
ahr:108 max:147 (injured)

I was the pacer for the kids and towed an injured athlete for half of the time (I was on a bike).

Thursday Sep 19, 2019 #

biking 49:20 [1] 10.68 km (4:37 / km) +163m 4:18 / km
ahr:111 max:161 (injured) (sick)

muscle strengthing 50:00 [3]
(injured) (sick)

core stuff 15:00 [0]
(injured) (sick)

Wednesday Sep 18, 2019 #

biking 32:48 [1] 6.3 km (5:12 / km) +128m 4:44 / km
ahr:117 max:160 (injured) (sick)

Tuesday Sep 17, 2019 #

Salsa 1:00:00 [1]

run 30:00 [0]
(injured) (sick)

Monday Sep 16, 2019 #

muscle strengthing 50:00 [3]

core stuff 12:00 [0]

yoga 1:30:00 [0]

Sunday Sep 15, 2019 #

Stairs 30:00 [3]

up, down, up and down the black street stairs a couple of times

Saturday Sep 14, 2019 #

biking 35:00 [4] 9.88 km (3:33 / km) +80m 3:24 / km
ahr:164 max:182 (sick)

Little cycle cross race to get the heart rate up and hopefully sweat out this cold.

biking 39:32 [1] 7.41 km (5:20 / km) +116m 4:57 / km
ahr:123 max:161

Recovery ride with Nala

Thursday Sep 12, 2019 #

muscle strengthing 50:00 [3]

core stuff 12:00 [0]

o-race 50:47 [3] 4.4 km (11:32 / km) +132m 10:02 / km
ahr:154 max:181

A nice middle distance race, only had one mistake that cost me some time otherwise did pretty well. I was feeling very unstable in the forest but that was due to my ankle injury and also why I was moving pretty slow

Tuesday Sep 10, 2019 #

run 30:00 [1]

Salsa 1:00:00 [1]

Monday Sep 9, 2019 #

yoga 1:30:00 [1]

Sunday Sep 8, 2019 #

hiking 2:00:00 [0] 8.0 km (15:00 / km) +500m 11:26 / km

Post road relay leg shake out!

Saturday Sep 7, 2019 #

run race 1:07:04 [4] 12.61 km (5:19 / km) +74m 5:10 / km
ahr:162 max:186

A perfect night for a run! Clear sky with northern lights, shooting stars and perfect temperature. Felt pretty good most of the time, the ankle started to get a little sore 4 km from the finish.

Thursday Sep 5, 2019 #

muscle strengthing 50:00 [3]

core stuff 12:00 [0]

Wednesday Sep 4, 2019 #

o-training 53:40 [1] 5.38 km (9:59 / km) +114m 9:01 / km
ahr:153 max:180

Got to explore a new map and it definitely didn't go smoothly.

Tuesday Sep 3, 2019 #

muscle strengthing 50:00 [3]

core stuff 12:00 [0]

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