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Training Log Archive: adventuretom

In the 31 days ending Dec 31, 2020:

activity # timemileskm+m
  Trail Running14 11:29:34 73.53(9:23) 118.34(5:50) 954
  Road Running9 3:30:24 22.84(9:13) 36.75(5:43) 111
  Gym Workout - Strength4 2:06:30
  Running Warmup7 50:20
  Running Cool Down5 42:35 1.48 2.38 16
  Armchair-O2 20:00
  Gym Workout - Flexibility1 20:00
  Mental Training - Mindfulness1 10:00
  Total32 19:29:23 97.85 157.47 1081
  [1-5]29 18:41:50

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Wednesday Dec 30, 2020 #

5 PM

Trail Running 32:50 intensity: (15 @0) + (4:27 @1) + (5:44 @2) + (16:17 @3) + (6:07 @4) 5.07 km (6:28 / km) +48m 6:11 / km
ahr:159 max:178

Started off the workout with a steady run on trail, and then on road. Bottom of both feet began to hurt, but then the right felt better as this portion of the session finished.

Road Running 9:43 intensity: (46 @2) + (46 @3) + (7:18 @4) + (53 @5) 1.73 km (5:38 / km) +4m 5:34 / km
ahr:175 max:188

Speed-play session in the Grenfell sand dunes. The mini-workout felt good!

Trail Running 30:40 intensity: (14 @0) + (45 @1) + (5:32 @2) + (18:02 @3) + (6:07 @4) 5.04 km (6:05 / km)
ahr:160 max:178

Trail Running 9:11 intensity: (17 @2) + (1:08 @3) + (6:53 @4) + (53 @5) 1.71 km (5:23 / km)
ahr:175 max:188

6 PM

Road Running 8:31 intensity: (29 @0) + (20 @2) + (4:31 @3) + (3:11 @4) 1.21 km (7:02 / km) +30m 6:16 / km
ahr:165 max:175

Really slow cool down heading back home

Tuesday Dec 29, 2020 #

4 PM

Road Running 35:13 intensity: (31 @0) + (7:03 @1) + (5:50 @2) + (15:28 @3) + (6:21 @4) 5.45 km (6:28 / km) +64m 6:06 / km
ahr:155 max:175

Started the workout by testing the new farm trails! Varied elevation, fairly wide, crosses a swamp and has some nice views :)

Then, I went to the road. Foot didn't hurt too badly, I did feel off-pace, though.

Trail Running 28:20 intensity: (30 @0) + (1:23 @1) + (4:07 @2) + (16:01 @3) + (6:19 @4) 5.17 km (5:29 / km) +63m 5:10 / km
ahr:159 max:175

5 PM

Running Warmup 10:00 intensity: (2 @0) + (4:13 @1) + (5:45 @2)
ahr:138 max:149

Did a cool-down of As, Bs, and Cs with some leg swings and arm exercises.

Road Running 2:11 intensity: (27 @0) + (14 @1) + (19 @2) + (1:11 @3) 0.4 km (5:24 / km)
ahr:145 max:165

Took another quick run down to the swamp and back to meet the fam

Trail Running 2:10 intensity: (26 @0) + (10 @1) + (19 @2) + (1:15 @3) 0.4 km (5:27 / km)
ahr:145 max:165

Monday Dec 28, 2020 #

Gym Workout - Strength 30:00 [1]

Sunday Dec 27, 2020 #

Running Cool Down 10:00 [1]

Road Running 30:00 [2] 6.0 km (5:00 / km)

4 PM

Trail Running 26:34 intensity: (19 @0) + (1:20 @1) + (4:48 @2) + (18:30 @3) + (1:37 @4) 4.62 km (5:45 / km) +26m 5:36 / km
ahr:157 max:177

Friday Dec 25, 2020 #

3 PM

Running Warmup 10:02 intensity: (45 @0) + (8:17 @1) + (45 @2) + (15 @3)
ahr:129 max:159

Trail Running 15:39 intensity: (10 @0) + (6:10 @1) + (5:45 @2) + (3:29 @3) + (5 @4) 2.38 km (6:34 / km) +50m 5:56 / km
ahr:141 max:171

Trail Running 36:49 intensity: (30 @0) + (3:17 @1) + (12:39 @2) + (7:25 @3) + (12:58 @4) 5.92 km (6:13 / km) +86m 5:48 / km
ahr:157 max:182

Trail Running 29:58 intensity: (40 @0) + (57 @1) + (8:25 @2) + (7:10 @3) + (12:46 @4) 5.45 km (5:30 / km)
ahr:159 max:182

Trail Running 12:06 intensity: (18 @0) + (3:16 @1) + (4:34 @2) + (3:53 @3) + (5 @4) 2.17 km (5:34 / km)
ahr:144 max:171

Thursday Dec 24, 2020 #

Gym Workout - Strength 25:00 [1]

Wednesday Dec 23, 2020 #

3 PM

Running Cool Down warm up/down 13:17 intensity: (36 @0) + (2:13 @1) + (15 @2) + (7:13 @3) + (3:00 @4) 2.38 km (5:35 / km) +16m 5:24 / km
ahr:158 max:175

4 PM

Running Cool Down 5:00 [1]

Trail Running 33:14 intensity: (7 @0) + (2:10 @1) + (2:45 @2) + (16:00 @3) + (12:12 @4) 5.5 km (6:02 / km) +80m 5:38 / km
ahr:164 max:174

Running Warmup 6:57 intensity: (2:02 @0) + (3:18 @1) + (1:37 @2)
ahr:126 max:149

Tuesday Dec 22, 2020 #

Gym Workout - Strength 46:30 [2]

Sunday Dec 20, 2020 #

4 PM

Trail Running 35:49 intensity: (7 @0) + (5:21 @1) + (9:17 @2) + (13:40 @3) + (6:40 @4) + (44 @5) 5.84 km (6:08 / km) +68m 5:48 / km
ahr:156 max:188

Trail Running 30:52 intensity: (21 @0) + (2:11 @1) + (5:51 @2) + (15:12 @3) + (6:33 @4) + (44 @5) 5.48 km (5:38 / km)
ahr:157 max:188

Saturday Dec 19, 2020 #

2 PM

Trail Running 55:23 intensity: (16 @0) + (4:01 @1) + (7:34 @2) + (16:46 @3) + (26:46 @4) 9.2 km (6:01 / km) +137m 5:36 / km
ahr:164 max:182

Trail Running 45:49 intensity: (24 @0) + (1:08 @1) + (3:30 @2) + (14:35 @3) + (26:12 @4) 8.57 km (5:21 / km)
ahr:166 max:182

Thursday Dec 17, 2020 #

Armchair-O 10:00 [0]

Route to Christmas: Day 11-17

I've learned to always check the outer regions of the map for the area between the controls on the leg - there's often an optimal route choice there in the form of a handrail. I've also learned to consider 2-3 options before selecting (left/right/centre, etc)

Wednesday Dec 16, 2020 #

4 PM

Trail Running warm up/down 18:29 intensity: (2 @0) + (3:55 @1) + (5:05 @2) + (5:39 @3) + (3:48 @4) 3.17 km (5:50 / km) +39m 5:30 / km
ahr:154 max:179

Trail Running 24:34 intensity: (27 @0) + (27 @1) + (3:08 @2) + (7:48 @3) + (11:42 @4) + (1:02 @5) 4.15 km (5:55 / km)
ahr:167 max:192

Running Warmup 3:51 intensity: (41 @0) + (2:26 @1) + (20 @2) + (24 @3)
ahr:129 max:159

Trail Running 19:45 intensity: (36 @1) + (1:25 @2) + (5:09 @3) + (11:33 @4) + (1:02 @5) 3.87 km (5:06 / km)
ahr:169 max:192

Trail Running 15:18 intensity: (17 @0) + (56 @1) + (3:55 @2) + (6:27 @3) + (3:43 @4) 3.0 km (5:06 / km)
ahr:156 max:179

5 PM

Running Warmup 5:00 [1]

Monday Dec 14, 2020 #

5 PM

Road Running 49:14 [2] 9.48 km (5:12 / km)

8 PM

Trail Running 49:13 intensity: (44 @0) + (3:55 @1) + (6:49 @2) + (22:35 @3) + (15:10 @4) 9.48 km (5:12 / km) +12m 5:10 / km
ahr:159 max:183

Saturday Dec 12, 2020 #

1 PM

Trail Running 19:54 intensity: (1:00 @0) + (3:29 @1) + (4:33 @2) + (6:53 @3) + (3:59 @4) 3.1 km (6:26 / km) +53m 5:55 / km
ahr:151 max:179

2 PM

Running Warmup warm up/down 7:11 intensity: (52 @0) + (5:18 @1) + (1:01 @2)
ahr:129 max:141

Trail Running 32:56 intensity: (4 @0) + (4:16 @1) + (4:07 @2) + (15:19 @3) + (8:58 @4) + (12 @5) 5.27 km (6:15 / km) +110m 5:39 / km
ahr:163 max:187

Thursday Dec 10, 2020 #

Armchair-O 10:00 [0]

5 PM

Road Running 13:06 intensity: (34 @0) + (1:59 @1) + (1:42 @2) + (6:53 @3) + (1:58 @4) 2.29 km (5:44 / km)
ahr:154 max:175

6 PM

Road Running 25:17 intensity: (2:41 @1) + (4:31 @2) + (5:11 @3) + (12:54 @4) 4.25 km (5:57 / km) +12m 5:52 / km
ahr:161 max:177

Running Warmup 7:19 intensity: (8 @0) + (4:47 @1) + (2:24 @2)
ahr:133 max:147

Monday Dec 7, 2020 #

Running Cool Down 10:00 [1]

8 PM

Road Running 37:09 intensity: (27 @0) + (6:42 @1) + (4:39 @2) + (10:48 @3) + (14:33 @4) 5.95 km (6:15 / km) +1m 6:14 / km
ahr:159 max:181

Saturday Dec 5, 2020 #

2 PM

Trail Running 14:44 intensity: (28 @0) + (2:30 @1) + (3:33 @2) + (6:10 @3) + (2:03 @4) 2.44 km (6:02 / km) +35m 5:38 / km
ahr:153 max:175

Trail Running 21:34 intensity: (56 @1) + (2:00 @2) + (6:45 @3) + (11:53 @4) 3.61 km (5:58 / km) +61m 5:30 / km
ahr:167 max:182

Friday Dec 4, 2020 #

11 PM

Gym Workout - Strength 25:00 [1]

Thursday Dec 3, 2020 #

7 PM

Gym Workout - Flexibility 20:00 [1]

Wednesday Dec 2, 2020 #

1 PM

Trail Running 47:43 intensity: (2:20 @0) + (1:53 @1) + (5:40 @2) + (11:19 @3) + (26:31 @4) 7.73 km (6:10 / km) +87m 5:51 / km
ahr:164 max:181

Successful run today - felt a slight soreness in my lower left leg while running
2 PM

Running Cool Down 4:18 intensity: (1:25 @1) + (2:36 @2) + (17 @3)
ahr:140 max:163

Tuesday Dec 1, 2020 #

Mental Training - Mindfulness 10:00 [0]

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