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Training Log Archive: AndrewM

In the 7 days ending Sep 27:

activity # timemileskm+m
  Running6 2:49:16 19.27(8:47) 31.01(5:27) 213
  Biking (Road)9 2:20:55 36.34(15.5/h) 58.48(24.9/h) 442
  Orienteering3 1:29:15 7.98 12.84 13034 /49c69%
  Stretching4 35:00
  Strength1 30:00
  Total17 7:44:26 63.59 102.33 78534 /49c69%
  [1-5]15 6:02:39

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Sunday Sep 27 #

10 AM

Running 4:58 [1] 1.0 km (4:57 / km) +11m 4:42 / km
shoes: Saucony Excursion TR 12

watch was saying HR was really low but I don't believe that so just setting it to zone 1

Orienteering (Sprint) 27:46 intensity: (5 @0) + (36 @1) + (3:52 @2) + (7:39 @3) + (15:23 @4) + (11 @5) *** 5.94 km (4:40 / km) +36m 4:32 / km
ahr:179 max:195 spiked:18/26c shoes: Saucony Excursion TR 12

really good course, but many controls were placed in the wrong place (under 50m away though) and there were a few legs with an unmarked unpassable fence so that messed me up on quite a few controls. Only big mistakes were; running past the bridge, forgetting about 23 but remembering at 24 when it was in the wrong place so I stopped to look at my map and noticed I hadn't gone to 23, and under running 25 a bit and then noticeing the carin was in the next group of trees.
hardest I've run in a while.

Running warm up/down 16:18 intensity: (21 @0) + (14:57 @1) + (1:00 @2) 2.61 km (6:15 / km) +21m 6:00 / km
ahr:142 max:160 shoes: Saucony Excursion TR 12

CD picking up a few controls

Saturday Sep 26 #

10 AM

Running warm up/down 11:58 intensity: (26 @0) + (7:26 @1) + (4:06 @2) 2.06 km (5:48 / km)
ahr:146 max:161 shoes: Saucony Excursion TR 12

warm up run to the park from home

Orienteering (Sprint) 36:29 intensity: (1:32 @1) + (8:29 @2) + (23:55 @3) + (2:33 @4) *** 6.9 km (5:17 / km) +94m 4:57 / km
ahr:172 max:191 spiked:16/23c shoes: Saucony Excursion TR 12

had some issues with map quality (print quality, uncut circles, unmarked temporary fences, etc.) caused quite a few small errors but no major mistakes. biggest mistakes were a poor bearing or route choice. most issues happened in the circle.
didn't run super hard as I need some energy for tommorow

Running warm up/down 12:03 intensity: (16 @0) + (1:27 @1) + (10:20 @2) 2.01 km (6:00 / km) +44m 5:24 / km
ahr:153 max:172 shoes: Saucony Excursion TR 12

cooldown back home

Friday Sep 25 #

2 PM

Strength 30:00 [0]

upper body with some friends

Thursday Sep 24 #

8 AM

Running 47:58 intensity: (42 @0) + (3:01 @1) + (43:21 @2) + (54 @3) 9.0 km (5:20 / km) +84m 5:05 / km
ahr:159 max:174 shoes: Brooks Glycerin 18

Stretching warm up/down 9:00 [0]

9 AM

Biking (Road) 11:07 intensity: (1 @0) + (4:33 @1) + (6:33 @2) 4.86 km (26.2 kph) +21m
ahr:149 max:162

3 PM

Biking (Road) 13:33 intensity: (5:08 @0) + (5:51 @1) + (2:34 @2) 4.82 km (21.3 kph) +51m
ahr:125 max:165

Legs feeling tired
7 PM

Running 8:32 intensity: (29 @0) + (5:14 @1) + (2:49 @2) 1.79 km (4:46 / km) +8m 4:39 / km
ahr:147 max:167 shoes: Saucony Excursion TR 12

picking up controls for SOGO

Wednesday Sep 23 #

8 AM

Biking (Road) 11:36 intensity: (18 @0) + (5:46 @1) + (5:32 @2) 4.85 km (25.1 kph) +21m
ahr:149 max:167

3 PM

Biking (Road) 12:16 intensity: (1:00 @0) + (7:45 @1) + (3:31 @2) 4.84 km (23.7 kph) +51m
ahr:144 max:161

4 PM

Biking (Road) 45:28 intensity: (5 @0) + (15:42 @1) + (29:37 @2) + (4 @3) 19.72 km (26.0 kph) +121m
ahr:152 max:173

bit windy for a longer ride. finally went to the next pump track and it was pretty nice

Stretching 9:00 [0]
ahr:95 max:113

Tuesday Sep 22 #

8 AM

Running warm up/down 10:01 intensity: (35 @0) + (8:58 @1) + (28 @2) 1.71 km (5:51 / km) +1m 5:50 / km
ahr:141 max:152 shoes: Brooks Glycerin 18

Running tempo 17:36 intensity: (1 @0) + (25 @1) + (4:25 @2) + (6:26 @3) + (6:16 @4) + (3 @5) 4.0 km (4:24 / km) +18m 4:18 / km
ahr:176 max:192 shoes: Brooks Glycerin 18

first 3km @ 4:30min/km, last km @ 4:10min/km
planned on doing 15min @ 4:30min/km but sped up on the last km and kept going for a bit

Running warm up/down 4:46 intensity: (1 @0) + (38 @1) + (2:51 @2) + (1:16 @3) 0.82 km (5:49 / km) +4m 5:40 / km
ahr:163 max:178 shoes: Brooks Glycerin 18

Stretching 9:00 [0]
ahr:105 max:119

9 AM

Biking (Road) 11:22 intensity: (3 @0) + (6:10 @1) + (5:09 @2) 4.87 km (25.7 kph) +38m
ahr:149 max:166

4 PM

Biking (Road) 12:09 intensity: (42 @0) + (2:29 @1) + (8:47 @2) + (11 @3) 4.83 km (23.9 kph) +68m
ahr:152 max:174

Monday Sep 21 #

Note

auto upload from my watch seems to like to take time from zone 1 and put it in zone 3 so I'm not gonna use that until I can figure out whats wrong
7 AM

Running 35:06 intensity: (38 @0) + (28:31 @1) + (5:57 @2) 6.0 km (5:51 / km) +22m 5:45 / km
ahr:140 max:159 shoes: Brooks Glycerin 18

Stretching 8:00 [0]
ahr:87 max:126

8 AM

Biking (Road) 11:34 intensity: (49 @0) + (6:31 @1) + (4:14 @2) 4.86 km (25.2 kph) +21m
ahr:145 max:162

3 PM

Biking (Road) 11:50 intensity: (7 @0) + (4:39 @1) + (7:04 @2) 4.83 km (24.5 kph) +51m
ahr:150 max:164

4 PM

Orienteering (map reading) 25:00 [0]

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