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Training Log: AndrewM

In the last 7 days:

activity # timemileskm+m
  Biking (Road)12 5:38:53 84.33(14.9/h) 135.72(24.0/h) 1253
  Stretching6 1:33:00
  Running1 54:42 6.84(8:00) 11.0(4:58) 72
  Orienteering1 32:38 3.03(10:47) 4.87(6:42) 73
  Strength2 30:00
  Total15 9:09:13 94.2 151.6 1398
  [1-5]15 7:05:37
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ThFrSaSuMoTuWe

Tuesday Apr 13 #

8 AM

Biking (Road) 11:30 intensity: (1:00 @0) + (5:30 @1) + (5:00 @2) 4.85 km (25.3 kph) +43m

2 PM

Biking (Road) 13:00 intensity: (1:00 @0) + (10:00 @1) + (2:00 @2) 4.9 km (22.6 kph) +74m

forgot watch so just estimating to/back from school
3 PM

Biking (Road) 2:07:06 intensity: (1:34 @0) + (1:06:04 @1) + (59:01 @2) + (27 @3) 50.35 km (23.8 kph) +390m
ahr:148 max:175

long ride through fish creek and then along the bow till heritage dr. Nice weather but loads of mayflies by the river.

Stretching 20:00 [0]

Monday Apr 12 #

8 AM

Biking (Road) 11:20 intensity: (53 @0) + (5:30 @1) + (4:57 @2) 4.84 km (25.6 kph) +43m
ahr:146 max:165

3 PM

Biking (Road) 13:54 intensity: (4:29 @0) + (9:13 @1) + (11 @2) + (1 @3) 4.92 km (21.2 kph) +74m
ahr:134 max:152

4 PM

Biking (Road) 9:50 intensity: (9:45 @1) + (4 @2) + (1 @3) 4.36 km (26.6 kph) +6m
ahr:139 max:151

to stanley park

Orienteering 32:38 intensity: (37 @0) + (19:43 @1) + (12:08 @2) + (10 @3) * 4.87 km (6:42 / km) +73m 6:14 / km
ahr:148 max:173 shoes: Brooks Glycerin 18

Field checking control locations for my Wednesday night event coming up soon. (Glad I did so or there would have been some major issues)
Calves feeling pretty sore but not too tight. Might be a easier week milage wise.

Biking (Road) 12:03 intensity: (50 @0) + (10:27 @1) + (26 @2) + (16 @3) + (4 @4) 4.4 km (21.9 kph) +55m
ahr:139 max:186

home

Stretching warm up/down 7:00 [0]
ahr:86 max:124

Sunday Apr 11 #

Note

skiing
5 PM

Strength (core) 10:00 intensity: (9:39 @0) + (21 @1)
ahr:106 max:128

Saturday Apr 10 #

2 PM

Running 54:42 intensity: (21 @0) + (6:35 @1) + (34:29 @2) + (12:19 @3) + (58 @4) 11.0 km (4:58 / km) +72m 4:49 / km
ahr:161 max:190 shoes: Brooks Glycerin 18

alternating 1k easy and 1k moderate/hard. The First 2 fast km were moderate, #3 was getting harder, 4 and 5 were a bit less than what a full hard effort.

Nothing too intense but nice to spice up these longer runs and slowly get back into actual workouts and build speed. Quads were feeling tired and tight so I was hit the ground harder than I would have liked but hopefully feel fine for tommorow.

fast kms
4:19
4:15
4:15 - wind slowed me down on this one
4:00
4:01

Stretching warm up/down 22:00 [0]

Friday Apr 9 #

8 AM

Biking (Road) 11:23 intensity: (1:11 @1) + (10:07 @2) + (5 @3) 4.85 km (25.6 kph) +37m
ahr:156 max:172

2 PM

Biking (Road) 12:41 intensity: (41 @0) + (6:57 @1) + (5:03 @2) 4.9 km (23.2 kph) +74m
ahr:145 max:161

4 PM

Biking (Road) 44:22 intensity: (19 @0) + (7:24 @1) + (36:36 @2) + (3 @3) 18.67 km (25.2 kph) +169m
ahr:154 max:171

Stretching 18:00 [0]
ahr:81 max:110

Thursday Apr 8 #

8 AM

Biking (Road) 10:49 intensity: (18 @0) + (2:11 @1) + (8:08 @2) + (12 @3) 4.87 km (27.0 kph) +33m
ahr:155 max:173

2 PM

Biking (Road) 13:51 intensity: (37 @0) + (6:00 @1) + (7:14 @2) 4.82 km (20.9 kph) +67m
ahr:147 max:164

3 PM

Biking (Road) 47:04 intensity: (1:03 @0) + (35:12 @1) + (10:48 @2) + (1 @3) 19.0 km (24.2 kph) +188m
ahr:144 max:166

Stretching warm up/down 10:00 [0]
ahr:73 max:90

7 PM

Strength 20:00 intensity: (7:15 @0) + (12:06 @1) + (39 @2)
ahr:128 max:151

Stretching 16:00 [0]
ahr:77 max:98

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Training Targets

Jan 1 – Dec 31 (365d)
Total [1-5]300:00:00
actual:79:47:1026%
projected:282:44:1494%
Total 400:00:00
actual:125:00:5931%
projected:443:01:10110%

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