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Training Log Archive: Ursus

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running3 2:24:35 15.97(9:03) 25.71(5:37) 89
  Orienteering1 1:00:00 1.86(32:11) 3.0(20:00)
  Core Circuit + TRX2 50:00
  Cycling1 30:00 5.28(10.6/h) 8.5(17.0/h)
  Indoor Rowing1 23:05 3.11(7:26) 5.0(4:37)
  Total8 5:07:40 26.23 42.21 89

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Sunday Apr 14 #

10 AM

Orienteering race 1:00:00 [1] 3.0 km (20:00 / km)
shoes: Solomon Sense Ride

Hiked the novice course with the kids. The forest was mostly clear of snow and dry. Some mud in places, but you could keep your feet dry with good foot placement.
3 PM

Core Circuit + TRX 25:00 [3]

Saturday Apr 13 #

12 PM

Indoor Rowing 23:05 [2] 5.0 km (4:37 / km)

Friday Apr 12 #

5 AM

Running (Commute to Work) 44:26 [2] 8.07 km (5:30 / km) +33m 5:24 / km
ahr:153 max:180 shoes: Solomon Sense Ride

Cadence = 167 spm
No pain during or after in my feet.
Calves hurt a bit, but I think that is the eccentric calf raises from last night.

Thursday Apr 11 #

6 PM

Core Circuit + TRX 25:00 [3]

Wednesday Apr 10 #

6 PM

Running warm up/down 11:21 [2] 1.86 km (6:05 / km) +16m 5:50 / km
ahr:140 max:150 shoes: Salomon Speedspike

Ottawa OC Wednesday Night RALF Training


Warm-up to FRP, and then down to the 4H with the cru.

Running warm up/down 3:31 [2] 0.47 km (7:34 / km)
ahr:147 max:154 shoes: Salomon Speedspike

Warm up #2 to mark out the forest loop.

Running intervals 36:02 [3] 6.89 km (5:14 / km) +5m 5:12 / km
ahr:153 max:174 shoes: Salomon Speedspike

3 X 1000m on the road with Errol and Natasha: 4:28, 4:30 & 4:30

4 X 500m, recovery through the forest, and faster back on the trails.

2 X 1000m on the road, 5:05, 5:10

then a light run back home. Should not have worn studs as we ended up mostly on the roads.

Cadence: 166spm, but slower in the woods of course, so more like 168-169 on the road.
Feet feel good - no post run pain.


Tuesday Apr 9 #

5 AM

Cycling (Commute to Work) 30:00 [2] 8.5 km (17.0 kph)

Shoulda checked the weather before biking in today... took the bus home

Monday Apr 8 #

5 AM

Running (Commute to Work) 49:15 [2] 8.42 km (5:51 / km) +34m 5:44 / km
ahr:161 max:178 shoes: Solomon Sense Ride

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