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Training Log: rastridge

In the last 7 days:

activity # timemileskm+m
  Running5 2:55:23 19.71(8:54) 31.72(5:32) 203
  Stretching2 35:00
  Orienteering - Sprint1 24:05 3.32(7:15) 5.34(4:31) 1531 /32c96%
  Total7 3:54:28 23.03 37.06 21831 /32c96%
  [1-5]5 3:19:28
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Wednesday Jul 24 #

Note
(rest day)

accidental rest day with the smoke oops

Tuesday Jul 23 #

3 PM

Running warm up/down 12:10 [2] 2.32 km (5:15 / km) +19m 5:02 / km
shoes: Asics Gel Nimbus 25 (pink)

warm up jog 2x around larger grass loop of glenmore track

Running intervals 14:52 [4] 2.4 km (6:12 / km)
shoes: Saucony Endorphin Speed 3

6x400 @5000m pace w/ 60s rest

nothing exciting, was consistent and felt good considering the weather

88.6, 89.5, 87.8, 88.7, 88.6, 88.5

goal was 90s/400m (18:45 5000m pace) and hit that easy with the shortness of the reps

very hot out, but easy enough workout that it didn't affect splitting

Running warm up/down 7:42 [1] 1.17 km (6:35 / km) +7m 6:23 / km
shoes: Asics Gel Nimbus 25 (pink)

shuffle jog 1x loop of grass around glenmore track

Monday Jul 22 #

Note
(rest day)

tomorrow light workout, wednesday trail run (orienteering), thursday easy run, friday sprint training, saturday forest training, sunday sprint training (all completely dependent on air quality)
2 PM

Stretching warm up/down 17:00 [0]

+ rolling

Sunday Jul 21 #

11 AM

Running 36:28 [2] 6.08 km (6:00 / km) +32m 5:51 / km
shoes: Asics Gel Nimbus 25 (pink)

shuffle in griffith woods
mostly trails this time (all the ones i could legally go on)

Saturday Jul 20 #

10 AM

Running warm up/down 18:05 [2] 3.54 km (5:06 / km) +22m 4:57 / km
shoes: Asics Gel Nimbus 25 (pink)

warm up jog

Orienteering - Sprint 8:11 [2] ** 1.69 km (4:51 / km) +2m 4:49 / km
spiked:10/11c shoes: Saucony Endorphin Speed 3

fwoc ko qf

easy running, legs are a bit jello—i think the last month has caught up to me

managed to mp… i am a shining example of what happens when you don’t use your whole brain (basically just read 9-1 instead of 9-10 and then executed the slower way for 10-11 in the process…)

Running warm up/down 5:01 [1] 0.9 km (5:34 / km)
shoes: Saucony Endorphin Speed 3

easy jogging with damian

Orienteering - Sprint 9:04 [3] ** 1.95 km (4:39 / km) +10m 4:32 / km
spiked:9/9c shoes: Saucony Endorphin Speed 3

consolation semi

a little stronger, legs kind of coning back to life

no mistakes, used my whole brain this time

Running warm up/down 4:42 [1] 0.88 km (5:20 / km)
shoes: Saucony Endorphin Speed 3

more slow jogging

Orienteering - Sprint 6:50 [4] ** 1.7 km (4:01 / km) +3m 3:59 / km
spiked:12/12c shoes: Asics Gel Nimbus 25 (pink)

consolation mass start final

tried to up the intensity, had fun racing gavan

legs are shot, felt like i was kind of missing a gear but had lots of fun

today was probably the best use of uofc ever with the passages through buildings and the couple of artificial barriers

Friday Jul 19 #

4 PM

Running 39:40 [2] 7.73 km (5:08 / km) +54m 4:57 / km
shoes: Asics Gel Nimbus 25 (pink)

glenmore reservoir loop starting from boathouse

first part, from boathouse to south glenmore park waterpark
5 PM

Running 36:43 [2] 6.7 km (5:29 / km) +69m 5:13 / km
shoes: Asics Gel Nimbus 25 (pink)

second part, back to boathouse

first time i’ve ever had to stop at the heritage park train crossing

ended up breaking it in half partly because of the heat and how sunny it was
10 PM

Stretching warm up/down 18:00 [0]

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