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Training Log Archive: Ursus

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Cycling7 3:31:41 39.27(11.1/h) 63.2(17.9/h) 260
  Running3 3:09:55 16.71(11:22) 26.89(7:04) 152
  Orienteering1 1:14:11 2.49(29:51) 4.0(18:33)
  Core Circuit + TRX2 40:00
  Swimming1 5:11 0.12(41:43) 0.2(25:55)
  Total12 8:40:58 58.59 94.29 412

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MoTuWeThFrSaSu

Sunday Sep 10, 2017 #

11 AM

Orienteering race (OOC Course) 1:14:11 [1] 4.0 km (18:33 / km)
shoes: Salomon SpeedCross 4 CS

Ottawa OC - Arnprior Classic
Hiked the intermediate course with the kids.
Beautiful sunny day.
4 PM

Core Circuit + TRX 20:00 [3]

Upper body and core exercises

Saturday Sep 9, 2017 #

11 AM

Note

2017 LSG Triathlon

Mountain Bike, Trail Run, and Lake Swim
Choose your own adventure style, with a points scoring system. I decided to go heavy on the running because I was worried about the cool water temperature...


Total time 01:08:41

BIke: 00:31:41
T1: 00:00:26
Run: 00:30:14
T2: 00:01:45
Swim: 00:05:11

Definitely need to work on hills, and get more swim practice in next year.
Thanks, Steve, for an awesome event!

Cycling race 31:41 [3] 9.2 km (17.4 kph) +260m

Very difficult hills on the bike loop, and I had to hop off and walk on the steepest as my wheels would spin on the gravel if I tried to stand up.
My chain popped off once, but I just slammed the derailleur over with my hand and it caught on again! I was hoping to do this in 30 min, so I was pretty close.

Running race 30:14 [3] 3.6 km (8:24 / km) +152m 6:56 / km
shoes: Salomon XA Lite

I was excited to get off the bike and run... but then we face a 30m climb right out of the transition. It was a really fun 900m loop that I decided to run 4 times. Quite difficult and technical in some places.

Swimming race 5:11 [3] 0.2 km (25:55 / km)

Water temperature, 15C.
Everyone was a little worried about the water temperature, but those of us without wet suits did the swim last when we were warmed up, which worked out well. I definitely should have swam more, as this was certainly where you could pick up the most points/minute.
I could have used a lot more swimming training, however.

Friday Sep 8, 2017 #

6 AM

Cycling (Commute to work) 30:00 [2] 9.0 km (18.0 kph)

3 PM

Cycling (Commute home) 30:00 [2] 9.0 km (18.0 kph)

Thursday Sep 7, 2017 #

6 AM

Cycling (Commute to work) 30:00 [2] 9.0 km (18.0 kph)

3 PM

Cycling (Commute home) 30:00 [2] 9.0 km (18.0 kph)

4 PM

Core Circuit + TRX 20:00 [3]

Wednesday Sep 6, 2017 #

6 PM

Note

Ottawa OC Wednesday Night RALF Training

Running warm up/down 15:57 [2] 1.91 km (8:21 / km)
shoes: Salomon SpeedCross 4 CS

Industrial-Ghetto Line-O warm-up through some gnarly olive green!

Running intervals 43:57 [3] 5.42 km (8:07 / km)
shoes: Salomon SpeedCross 4 CS

Trail and forest intervals on the Corkstown map.
I beat my feet up pretty bad from the large ballast on the abandoned train line. Could've used a rock plate in my shoes last night.

Running warm up/down 6:28 [2] 0.96 km (6:44 / km)
shoes: Salomon SpeedCross 4 CS

Tuesday Sep 5, 2017 #

6 AM

Cycling 30:00 [2] 9.0 km (18.0 kph)

3 PM

Cycling 30:00 [2] 9.0 km (18.0 kph)

Monday Sep 4, 2017 #

6 AM

Running long 1:33:19 [2] 15.0 km (6:13 / km)
shoes: Salomon XA Lite

Overcast, 11C
SJAM to Carleton Ave overpass and return. Good run.

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