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Training Log Archive: AndrewM

In the 7 days ending Nov 8:

activity # timemileskm+m
  Biking (Road)4 2:32:09 38.47(15.2/h) 61.91(24.4/h) 527
  Running2 1:07:07 8.3(8:05) 13.36(5:01) 117
  Strength3 57:02 0.24 0.39
  Stretching5 46:02 0.05 0.07
  Orienteering1 30:00
  Total10 5:52:20 47.06 75.74 644
  [1-5]9 3:56:15

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MoTuWeThFrSaSu

Sunday Nov 8 #

2 PM

Strength 21:00 intensity: (6:40 @0) + (11:38 @1) + (2:42 @2) 0.39 km (54:07 / km)
ahr:131 max:165

training was postponed today due to weather

Stretching 7:00 intensity: (6:30 @0) + (30 @1) 0.07 km (1:35:53 / km)
ahr:102 max:132

4 PM

Orienteering (map reading) 30:00 [0]

Saturday Nov 7 #

11 AM

Biking (Road) 49:01 intensity: (34 @0) + (22:26 @1) + (25:51 @2) + (10 @3) 18.8 km (23.0 kph) +146m
ahr:149 max:173

around the reservoir, much nicer with gloves

Stretching warm up/down 9:00 intensity: (8:59 @0) + (1 @3)
ahr:77 max:94

1 PM

Strength (core) 10:02 intensity: (8:00 @0) + (2:01 @1) + (1 @3)
ahr:118 max:146

Friday Nov 6 #

3 PM

Biking (Road) 1:19:28 intensity: (42 @0) + (25:30 @1) + (53:15 @2) + (1 @3) 33.4 km (25.2 kph) +264m
ahr:151 max:170

Shannon terrace and back. Should have brought gloves
going to try to do mostly strength and biking this week to let my shins recover a bit

Stretching warm up/down 10:00 [0]
ahr:96 max:116

Thursday Nov 5 #

7 AM

Running warm up/down 10:53 intensity: (27 @0) + (6:55 @1) + (3:30 @2) + (1 @3) 2.0 km (5:27 / km) +6m 5:22 / km
ahr:146 max:162 shoes: Brooks Glycerin 18

Running tempo 12:47 intensity: (10 @0) + (20 @1) + (3:32 @2) + (3:54 @3) + (4:44 @4) + (7 @5) 3.0 km (4:16 / km) +16m 4:09 / km
ahr:173 max:193 shoes: Brooks Glycerin 18

did a tempo instead of intervals b/c I was too tired to be bothered with intervals. not as long as I would if liked but quads and glutes were still kinda tired

Running warm up/down 5:34 intensity: (6 @0) + (55 @1) + (4:33 @2) 1.0 km (5:33 / km) +6m 5:24 / km
ahr:155 max:168 shoes: Brooks Glycerin 18

Stretching warm up/down 10:00 intensity: (9:58 @0) + (2 @3)
ahr:85 max:109

9 AM

Biking (Road) 11:07 intensity: (15 @0) + (1:57 @1) + (7:58 @2) + (57 @3) 4.85 km (26.2 kph) +45m
ahr:155 max:176

3 PM

Biking (Road) 12:33 intensity: (47 @0) + (1:36 @1) + (10:02 @2) + (8 @3) 4.86 km (23.2 kph) +72m
ahr:155 max:171

Wednesday Nov 4 #

Note
(rest day)

bit swamped with school work today, so no run

Tuesday Nov 3 #

4 PM

Running 37:53 intensity: (27 @0) + (2:03 @1) + (30:21 @2) + (4:23 @3) + (39 @4) 7.36 km (5:09 / km) +89m 4:51 / km
ahr:160 max:190 shoes: Brooks Glycerin 18

wanted to go for a longer run but legs weren't having it so just did a few harder efforts on some segments, even managed to get the crown for one of the lesser-traveled segments and a top 10 for another 2.

Stretching 10:02 [0]
ahr:93 max:110

Monday Nov 2 #

4 PM

Strength 26:00 intensity: (22:28 @0) + (3:32 @1)
ahr:109 max:138

knee was feeling a little weird and shin was still kinda sore, so just some strength today

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