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Training Log: Runner99

In the last 7 days:

activity # timemileskm+m
  Running4 3:36:27 22.9(9:27) 36.85(5:52) 883
  Sprint Orienteering1 17:34 2.59(6:47) 4.17(4:13) 23
  Core1 10:00
  Total4 4:04:01 25.49 41.02 906
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FrSaSuMoTuWeTh

Tuesday Oct 16 #

6 PM

Running warm up/down 39:00 [2] 6.3 km (6:11 / km) +67m 5:53 / km

Warm up and cool down.

Running intervals 52:18 [4] 12.0 km (4:22 / km) +127m 4:08 / km

9x L-loops

3:55
3:57
3:55
3:56
4:46
5:00
4:44
4:33
3:43

Did the first 4 with a good group, but alas it was too fast, and I had to slow down for 4 of them before pushing on the last one.

Monday Oct 15 #

Note
(rest day)

Sunday Oct 14 #

9 AM

Running warm up/down 26:18 [2] 4.15 km (6:20 / km) +65m 5:53 / km

Jogging around the opposite side of bottomlands.

Sprint Orienteering race 17:34 [4] **** 4.17 km (4:13 / km) +23m 4:06 / km

Great course made by Damian, tragically disqualified myself on one control where I didn't see one of the 5 artificial fences, but if it was a WRE then it would have been up and I would have only taken an extra 10-15 seconds to go around it.

Felt really slow running, like i was moving but just not fast.

There were alot of tricky route choices that were almost 50/50 or slightly faster +/- 2-3 sec.

8/17 correct choices, = 47%
10 AM

Running warm up/down 14:02 [2] 2.0 km (7:01 / km) +6m 6:55 / km

Finishing a line tempo with the Uni team. 8x100m sprints.

Core 10:00 [1]

Saturday Oct 13 #

Running 1:24:49 [3] 12.4 km (6:50 / km) +618m 5:29 / km

Jogging around Canmore and then 3 intervals of jogging up Lady Mac.
TIme(min)-Elevation Gain(m)
8:03 - 174
5:48 - 117
6:03 - 130

Friday Oct 12 #

Note
(rest day)

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My Blog: https://road2thefinish.wordpress.com/

To calibrate a 2D rerun map, click the drop down on "Replay Mode" and select "Map Calibration". Then click on "Show/change Calstring" and paste the respective string in, and click "Apply New Calstring"

Zone 1: 100-157
Zone 2: 158-168
Zone 3: 169-177
Zone 4: 178-184
Zone 5: 185-200

QUICKROUTE SCALES:

Forest:
Green = 3:00min/km
Yellow = 7:00min/km
Red = 11:00min/km

Sprint:
Green = 3:00min/km
Yellow = 6:00min/km
Red = 9:00min/km

Crater Loop PB:
(10.48km, 180m climb) = 51.38 18/01/22
(10.55km, 180m climb) = 53:03 17/??/??




http://michaelsvoboda-runner99.blogspot.ca/

https://www.facebook.com/groups/rocky.mountain.nig...

https://intothemarshes.wordpress.com/

Climbing Terminology:
http://www.climbing.com/skill/climbing-dictionary/



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