Training Log Archive: AdventureGirl!In the 31 days ending Jan 31, 2016:
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Sunday Jan 31, 2016 #
Orienteering (Snowshoe) 1:00:00 [2] 4.0 km (15:00 / km)
Awesome post-exam northern winter retreat, but now back to balmy, lush Hamilton... At this rate I won't even need to go to Vancouver to get that spring-esque weather!
Map Study 20:00 [0]
Saturday Jan 30, 2016 #
XC Skiing (Skating ) 1:40:00 [2] 17.2 km (5:49 / km)
Map Study 25:00 [0]
Friday Jan 29, 2016 #
XC Skiing (Skating) 1:00:00 [1] 8.6 km (6:59 / km)
Thursday Jan 28, 2016 #
Cycling (Spinning ) 30:00 [1] 9.0 km (18.0 kph)
Can't wait to get some skiing in this weekend at GN, even some night skiing!
Stretching 5:00 [0]
Wednesday Jan 27, 2016 #
Core 10:00 [1]
Running warm up/down 11:30 [1] 2.2 km (5:14 / km)
shoes: Inov8 X-Talon 212
Running 40:00 [3] 4.5 km (8:53 / km)
shoes: Inov8 X-Talon 212
In partners, ran 3 follow the line loops, remembering where lights were placed. Then, after each loop, you and your partner had to carry (together) 75lbs to the top of the stairs and down. There were options of 45lbs dummy bags, 6,8,10. Owen and I shared 45, then 10 & 8, then 6 & 6.
I get really good for the most part, but I could feel the lactic acid building up in my legs in the last loop/stairs.
Followed by some birthday treats for Meghan (and I) !!
Running warm up/down 6:30 [1] 1.15 km (5:39 / km)
shoes: Inov8 X-Talon 212
Tuesday Jan 26, 2016 #
Cycling (Spinning ) 45:00 [2] 13.4 km (17.9 kph)
Some pickups in there, half a Tabata and some out of the seat stuff
Core 10:00 [1]
Relaxation/mental 5:00 [3]
Monday Jan 25, 2016 #
Note
I hope to get to TNT and training Wednesday but studying comes first.
With missing some days with my quad I've lost some training days and with exams, but on my days off afterwards i'll do lots of long easy stuff.
Core 10:00 [1]
Sunday Jan 24, 2016 #
Cycling (Spinning ) 45:00 [1] 13.7 km (18.3 kph)
Today has consisted of lots and lots of stu(dying), so I took a small break and spun out the legs... Well I spun out my legs and studied some more until I got a kink in my neck from it. Then I went back to studying. Yay I love chemistry!! Can't wait til these exams are over to get in some more hours!
Saturday Jan 23, 2016 #
Running 1:16:00 [2] 11.05 km (6:53 / km)
shoes: Mizuno Wave Inspire 11
Stretching 5:00 [0]
Friday Jan 22, 2016 #
Note
(rest day)
Thursday Jan 21, 2016 #
Road running warm up/down (Treadmill) 5:00 [1]
Strength 40:00 [3]
Cycling warm up/down (Spinning ) 10:00 [1]
Other (Rowing Erg) 10:00 [3]
Stretching 15:00 [0]
Wednesday Jan 20, 2016 #
Orienteering warm up/down 24:28 [3] 4.71 km (5:12 / km) +46m 4:57 / km
shoes: Inov8 X-Talon 212
Great, fun course! Cleared it with about 5 mins left, finishing just behind Anvil and Owen. Debated doing 9-10-10-8 vs 8 -10-10-9 and ended up doing the later... thoughts?
Running warm up/down 6:14 [1] 1.16 km (5:23 / km) +4m 5:17 / km
shoes: Inov8 X-Talon 212
Running warm up/down 4:16 [1] 0.83 km (5:08 / km) +13m 4:46 / km
shoes: Inov8 X-Talon 212
Tuesday Jan 19, 2016 #
Running warm up/down 10:30 [1] 1.75 km (6:00 / km)
shoes: Inov8 Oroc 280
Running 31:18 [3] 4.2 km (7:27 / km) +105m 6:38 / km
shoes: Inov8 Oroc 280
Did the west side of winter rally, no man left behind (involved some looping back and rest) at a less than race pace but more than jog kinda pace. Felt great mostly! Some slippery uphills were very tricky.
Finished with one set of Bannistairs in 5:29, and that got me breathing badly, but I recovered quickly.
Running warm up/down 7:00 [1] 1.12 km (6:15 / km)
shoes: Inov8 Oroc 280
Monday Jan 18, 2016 #
Cycling (Spinning) 1:00:00 [1] 18.6 km (18.6 kph)
Core 10:00 [1]
Sunday Jan 17, 2016 #
XC Skiing (Skate) 1:30:01 [2] 13.22 km (6:48 / km) +162m 6:25 / km
Absolutely beautiful conditions at Duntroon with the whole crew, and some great pointers from Mark. Definitely felt my technique getting better throughout the ski. The hills kicked my butt (not many of those at GN) but it was fun to reminisce all the OFSAA XC shenanigans.
Can't wait to get out again!
As for my quad, the skiing felt great. It's not sore now, so that's awesome! I will probably try some water running this week so I don't aggravate it too soon with too much pounding on the ground.
Saturday Jan 16, 2016 #
Running - Snowshoe (orienteering ) 2:54:05 [2] 11.49 km (15:09 / km) +261m 13:37 / km
shoes: Mizuno Wave Inspire 11
Snowshoe Raid! 10th awesome race in a row!
Decided to tag along with Baloney and the "Will run for chocolate" crew because of my quad. It wasn't feeling awful during the race, but definitely would have been risky if I were racing full out. So, we hiked/jogged along, getting all of the matrix and some big pointers before getting back just in time for the matrix cut off. Baloney and I then jogged some more CPs before coming into the finish.
Lots of fun! (but not as much chocolate as I was told there would be!)
Road running warm up/down 5:00 [1] 0.9 km (5:33 / km)
shoes: Mizuno Wave Inspire 11
Stretching 10:00 [0]
Friday Jan 15, 2016 #
Stretching 10:00 [0]
Thursday Jan 14, 2016 #
Note
(rest day)
Stretching 15:00 [0]
Wednesday Jan 13, 2016 #
Running 32:00 [2] 4.7 km (6:49 / km)
shoes: Inov8 Oroc 280
My booty is quite sore from yesterday, but I noticed some uncomfort in my right quad. Especially on downhills it would be very unhappy. I think I might have tweaked it a little doing split squats yesterday when I lost my balance. Hopefully it's nothing, but I will ice and roll.
Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov8 Oroc 280
Stretching 10:00 [0]
Tuesday Jan 12, 2016 #
Strength 50:00 [3]
warm up with stair climber
3x10 dumbell rows w 15lbs
3x12 step ups (one set with 15lbs but my balance sucked too much)
4x calf raises w 15lbs then 20
3x12 (each leg) split squats w 15lbs
3x10 assisted chin ups
4x12 glut/hamstring bridge w 15b bar
5 mins core
ankle strength, getting there!
Stretching 10:00 [0]
Cycling warm up/down (spinning) 5:00 [1]
Monday Jan 11, 2016 #
Note
(rest day)
Sunday Jan 10, 2016 #
Stretching 5:00 [0]
Orienteering race 51:12 [4] *** 7.21 km (7:06 / km) +56m 6:50 / km
19c shoes: Inov8 Oroc 280
OCup race at Lions Valley! A great slog through lots of mud and rain but still lots of fun. The hills were quite tough to get up, but it made for faster running on the trails... that is if the soles of your shoes weren't 500% mud at that point...
Only one small compass error on c in the 2nd box, but I relocated quickly and got back on track. Managed to hold off the folks who (almost) caught up to me after the 2nd box to finish first! I'm also impressed with my overall pace as I didn't feel like I was going super speedy, especially on the hills!
Friday Jan 8, 2016 #
Running 35:00 [1] 5.76 km (6:05 / km)
shoes: Mizuno Wave Inspire 11
Stretching 5:00 [0]
Thursday Jan 7, 2016 #
Cycling warm up/down (Exercise bike ) 7:00 [1]
Strength 50:00 [3]
shoes: Mizuno Wave Sayonara
3x 12 pull up (assisted)
3x 12 step ups (knee height)
2x 8 step ups (waist height)
3x 12 back squats w 65lbs
3x 12 Romanian deads w 65lbs
4x 10 hanging ab pull ups/abductor twists
3x 10 flat dumbell press w 15lbs
Quick core and ankle stability with bosu ball
Stretching 5:00 [0]
Wednesday Jan 6, 2016 #
Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Inov8 Oroc 280
Orienteering 32:47 [4] ** 5.71 km (5:44 / km)
9c shoes: Inov8 Oroc 280
A good Chose Your Own Adventure course, managed to get them all except for one. Got to the second map and almost died going down a steep icy and rocky hill... Questioned going to the last one but decided to book it on back to (almost) make the time cut off.
Poor route to #4 lost some time because I almost missed it completely!
Great flow and getting good enter/exit angles because it was hard to look up in the pitch dark.
Fun stuff :)
Stretching 5:00 [0]
Also got a massage done today and had all the garbage knotted up in my ankle/ feet worked away. Ouch.
Tuesday Jan 5, 2016 #
Running warm up/down 17:00 [1] 2.83 km (6:00 / km)
shoes: Mizuno Wave Inspire 11
Stretching 5:00 [0]
Running 30:50 [3] 4.38 km (7:02 / km) +93m 6:22 / km
shoes: Mizuno Wave Inspire 11
Did 5 sets of reverse little sister loop, 2 on 1 off with Nicole!
2 loops is about 850m. Times were 4:05, 3:56, 3:55, 3:53, 3:59 with ~ 2:30 rest in between each.
Golf course was pretty icy so it made things a little slower. I was also careful not to bust up my ankle.
Monday Jan 4, 2016 #
Cycling (Indoor spinning ) 1:00:00 [1] 18.4 km (18.4 kph)
Stretching 5:00 [0]
Sunday Jan 3, 2016 #
Running long 2:01:06 [2] 17.84 km (6:47 / km) +266m 6:19 / km
shoes: Mizuno Wave Inspire 11
Ran (almost) the classic SMT loop, minus K2 but with another jaunt along the main trail. Started off with the whole crew, then Yinze and I split off to finish off a solid 2 hours. Ended with some great baffles and soup at the Hottage. Thanks Trav and Baloney for another great year!
Stretching 20:00 [0]
Saturday Jan 2, 2016 #
Cycling (Indoor spinning ) 40:00 [1] 12.7 km (19.0 kph)
Core 20:00 [2]
Stretching 5:00 [0]
Map Study 10:00 [0]
Friday Jan 1, 2016 #
Core 10:00 [2]
(rest day)
Stretching 5:00 [0]