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Training Log: Runner99

In the last 7 days:

activity # timemileskm+m
  Biking6 4:30:32 25.42 40.91 180
  running4 1:13:19 6.92(10:36) 11.13(6:35) 94
  Map Reading1 30:00
  Sprint Orienteering1 12:45 1.71(7:27) 2.76(4:38) 38
  Core1 10:00
  Bouldering1 5:00
  Total8 6:41:36 34.05 54.8 311
  [1-5]8 6:04:30
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WeThFrSaSuMoTu

Sunday May 21 #

7 AM

Biking 11:49 intensity: (6:11 @0) + (5:24 @1) + (14 @3) 2.22 km (5:20 / km) +36m 4:56 / km
ahr:101 max:151

To the Uni.
11 AM

running warm up/down 22:44 intensity: (22 @0) + (19:59 @1) + (1:51 @2) + (32 @3) 2.85 km (7:58 / km) +21m 7:41 / km
ahr:133 max:174

running tempo 15:38 intensity: (44 @1) + (30 @2) + (4:00 @3) + (3:25 @4) + (6:59 @5) 4.07 km (3:51 / km) +26m 3:43 / km
ahr:182 max:204

running 5:28 intensity: (4:47 @1) + (30 @2) + (11 @3) 0.68 km (8:02 / km) +10m 7:27 / km
ahr:141 max:165

Biking 11:25 [1] 2.01 km (5:41 / km) +20m 5:24 / km
ahr:132 max:148

4 PM

Biking 20:42 intensity: (10 @0) + (17:13 @1) + (3:19 @3)
ahr:82 max:143

Home.

Saturday May 20 #

Biking 40:00 [3] 6.0 km (6:40 / km)

Biking to da bridge, then to the uni to study.

Bouldering 5:00 [4]

Got a V4or5 in a couple goes. Beginning is dirt easy and then the campus to the top is not so easy.

Core 10:00 [3]

Normal Pushups (24)
Sit ups(24)
Pull ups(10)
Side ups(21|19)
plank(1:30)
triceps pushups (10)
supermans(25)

Map Reading 30:00 [0]

Went through a couple maps with the junior team.





Really need to zoom into this one to see my theoretical route. Otherwise, just classic Scandinavian terrain.

Friday May 19 #

Biking 2:00:00 [2] 15.0 km (8:00 / km)

Looking for bouldering areas, found some good stuff, and tried out like 3-4 boulders. Gonna have to come back tomorrow for one of them.

Thursday May 18 #

8 PM

Biking 39:05 intensity: (15 @0) + (30:31 @1) + (21 @2) + (7:58 @3) 8.3 km (4:43 / km) +91m 4:28 / km
ahr:111 max:163

To Ranchlands, checking out some potential sprint areas along the way.

running warm up/down 4:11 intensity: (3:24 @1) + (36 @2) + (11 @3) 0.71 km (5:53 / km) +24m 5:02 / km
ahr:137 max:164

Sprint Orienteering (Ranchlands) 12:45 intensity: (6:13 @1) + (3:58 @2) + (2:34 @3) ***** 2.76 km (4:38 / km) +38m 4:20 / km
ahr:156 max:177

Was starting to get pretty dark about halfway, so the second have was a bit of a struggle without a light.

Micro mistakes would include:
4 |+10m| - (355m), north (368m), [micro change {straightening out} (340m)]
5 |+40m| - (160m), north (120m), [wrong choice {north} (120m)]
7 |+3-4s| - (481m), south (498m), [stopped to read {bad light} (+3-4s)]
8 |+18m| - (127m), south (109m), [more turns {cut through center} (109m)]
10 |+9m| - (129m), south (120m), [wrong choice {south} (120m)]
11 - fence unmapped
13 - person in the way

running warm up/down 5:12 [1] 0.42 km (12:26 / km) +13m 10:43 / km
ahr:123 max:137

Biking 27:31 intensity: (8 @0) + (27:20 @1) + (3 @3) 7.39 km (3:44 / km) +33m 3:39 / km
ahr:125 max:150

home

Wednesday May 17 #

8 AM

running 12:00 [1] 0.7 km (17:09 / km)

Warm up, raining and miserable.

running race (Divisionals 800m) 2:11 [5] 0.8 km (2:44 / km)

Slower thanks to tha rain. Was 3rd by 0.2s.... Maybe can take that off at Cities.
2 PM

running (Divisionals 400m) 55 [5] 0.4 km (2:17 / km)

54.9 lol faster than last time, but with no warm up whatsoever, because I was coming late from writing an essay. 2nd overall (erybody is slowww)

running warm up/down 5:00 [1] 0.5 km (10:00 / km)

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Zone 1: 100-157
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Zone 4: 178-184
Zone 5: 185-200

Mistake Analysis Format:
(control #) |time or distance lost| -
(chosen route distance), alternate route (alt distance), [mistake explanation {specifics} (fastest distance)]

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