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Training Log Archive: AndrewM

In the 7 days ending Oct 11:

activity # timemileskm+m
  Hiking1 2:24:43 5.8(24:56) 9.34(15:29) 597
  Running6 2:23:47 16.69(8:37) 26.85(5:21) 289
  Biking (Road)8 1:34:54 24.14(15.3/h) 38.85(24.6/h) 413
  Orienteering2 50:27 6.83(7:23) 11.0(4:35) 4748 /52c92%
  Stretching4 28:00
  Strength1 24:00
  Total15 8:05:51 53.46 86.04 134648 /52c92%
  [1-5]14 5:15:37

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MoTuWeThFrSaSu

Sunday Oct 11 #

10 AM

Running warm up/down 1:25 intensity: (33 @0) + (37 @1) + (10 @2) + (5 @3) 0.3 km (4:45 / km) +20m 3:34 / km
ahr:129 max:174 shoes: Brooks Glycerin 18

quick run up and down a small hill a few times

Orienteering 26:33 intensity: (17 @1) + (13:50 @2) + (10:41 @3) + (1:45 @4) *** 5.86 km (4:32 / km) +16m 4:28 / km
ahr:169 max:188 spiked:24/25c shoes: Brooks Glycerin 18

L3 at Linsey park focusing on route choice. made a few small route choice errors but pretty solid route choices for most of it other than near the end where I choose a few bad routes due to wanting to avoid hills as my legs were getting tired.
Only major mistake was on the second last control i was focusing to much on the last control and passed it losing about 15 seconds
Also HR seemed to drop of pretty hard and the HR graph was pretty choppy so idk if my watch was right since it dropped by from 182 to 159 in 30 seconds and stayed like that near the end of the race.

Running 10:36 intensity: (12 @0) + (9:56 @1) + (28 @2) 1.65 km (6:25 / km)
ahr:141 max:152

picking up controls
2 PM

Strength 24:00 [0]
ahr:96 max:117

Saturday Oct 10 #

11 AM

Hiking 2:24:43 intensity: (1:46:22 @0) + (37:17 @1) + (1:04 @2) 9.34 km (15:29 / km) +597m 11:44 / km
ahr:113 max:154 shoes: Saucony Excursion TR 12

Hike to sparrowhawk tarns with the fam, saw a grizzly at the top

Friday Oct 9 #

Note
(rest day)

feeling pretty tired today and my legs could use the rest

Thursday Oct 8 #

8 AM

Running 34:25 intensity: (40 @0) + (24:08 @1) + (9:37 @2) 6.0 km (5:44 / km) +50m 5:30 / km
ahr:146 max:164 shoes: Brooks Glycerin 18

recovery run, quads quite sore

Stretching 9:00 [0]
ahr:90 max:113

Biking (Road) 11:05 intensity: (25 @0) + (10:33 @1) + (6 @2) + (1 @3) 4.89 km (26.5 kph) +39m
ahr:141 max:154

3 PM

Biking (Road) 12:35 intensity: (30 @0) + (10:38 @1) + (1:27 @2) 4.64 km (22.1 kph) +67m
ahr:140 max:155

Wednesday Oct 7 #

8 AM

Biking (Road) 10:58 intensity: (20 @0) + (5:51 @1) + (4:46 @2) + (1 @3) 4.87 km (26.6 kph) +37m
ahr:148 max:161

was unusually fast for some reason even after hills
3 PM

Biking (Road) 11:47 intensity: (52 @0) + (9:43 @1) + (1:12 @2) 4.84 km (24.6 kph) +73m
ahr:141 max:158

fast again
5 PM

Running warm up/down 6:26 intensity: (28 @0) + (3:27 @1) + (2:31 @2) 1.23 km (5:15 / km) +6m 5:07 / km
ahr:144 max:165 shoes: Saucony Excursion TR 12

Orienteering 23:54 intensity: (15 @0) + (34 @1) + (6:35 @2) + (13:40 @3) + (2:50 @4) ** 5.14 km (4:39 / km) +31m 4:31 / km
ahr:172 max:186 spiked:24/27c shoes: Saucony Excursion TR 12

legs doing pretty fine but started to get heavy and slow near the end. Also, Indian food started to bubble up at the end so no cooldown despite having time. No real mistakes just a few small ditrection errors, probaly should of been using my compass more.

Tuesday Oct 6 #

7 AM

Running 27:55 intensity: (35 @0) + (2:26 @1) + (17:50 @2) + (6:56 @3) + (8 @4) 6.0 km (4:39 / km) +46m 4:29 / km
ahr:161 max:184 shoes: Brooks Glycerin 18

Stretching warm up/down 9:00 [0]
ahr:85 max:107

9 AM

Biking (Road) 11:34 intensity: (34 @0) + (7:12 @1) + (3:47 @2) + (1 @3) 5.11 km (26.5 kph) +43m
ahr:146 max:161

3 PM

Running warm up/down 5:42 intensity: (24 @0) + (4:16 @1) + (1:02 @2) 0.94 km (6:05 / km) +7m 5:51 / km
ahr:141 max:164

Running hills 26:39 intensity: (28 @0) + (3:39 @1) + (21:46 @2) + (46 @3) 5.33 km (5:00 / km) +120m 4:30 / km
ahr:158 max:175

hills with XC team
didn't realize we were gonna do hills today, went pretty easy as I still want some energy for tomorrows event
10 x 12m climb in 250m w/ 288m run down
first lap was fairly slow as we were getting shown the loop

Running warm up/down 4:42 intensity: (11 @0) + (3:04 @1) + (1:24 @2) + (3 @3) 0.87 km (5:25 / km)
ahr:148 max:173

quick sprint at the end

Stretching 4:00 [0]

with warm-up
4 PM

Biking (Road) 12:26 intensity: (1:47 @0) + (4:39 @1) + (5:59 @2) + (1 @3) 4.82 km (23.3 kph) +72m
ahr:143 max:159

Monday Oct 5 #

8 AM

Biking (Road) 11:40 intensity: (45 @0) + (9:15 @1) + (1:40 @2) 4.87 km (25.0 kph) +21m
ahr:141 max:157

3 PM

Running warm up/down 6:07 intensity: (1:06 @0) + (4:45 @1) + (16 @2) 0.95 km (6:28 / km) +10m 6:09 / km
ahr:129 max:151

Stretching 6:00 [0]

Running 19:50 intensity: (1:00 @0) + (13:25 @1) + (5:21 @2) + (4 @3) 3.59 km (5:31 / km) +30m 5:18 / km
ahr:142 max:173

short easy run with cross country team, hip still a little sore but doing fine. hopefully will do a long run tomorrow morning if hip is good
4 PM

Biking (Road) 12:49 intensity: (47 @0) + (16 @1) + (11:46 @2) 4.81 km (22.5 kph) +62m
ahr:156 max:171

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