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Training Log Archive: AndrewM

In the 7 days ending Mar 27:

activity # timemileskm+m
  Biking (Road)2 4:02:29 59.49(14.7/h) 95.74(23.7/h) 1238
  Strength3 2:02:30
  Running2 1:36:01 11.08(8:40) 17.82(5:23) 85
  Stretching7 1:25:00
  Orienteering3 1:17:00
  Total10 10:23:00 70.57 113.57 1323
  [1-5]6 7:07:20

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Saturday Mar 27 #

1 PM

Biking (Road) 1:59:55 intensity: (1:02 @0) + (42:38 @1) + (1:16:08 @2) + (7 @3) 47.99 km (24.0 kph) +472m
ahr:152 max:172

Over to Old Banff Coach Road then along Springbank road to Range Rd 33 and back along OBCR and back home. Pretty strong headwind on the west going parts but zooming on the way back.

Stretching warm up/down 19:00 [0]
ahr:85 max:107

Friday Mar 26 #

2 PM

Strength 51:30 intensity: (5:57 @0) + (32:25 @1) + (13:08 @2)
ahr:139 max:162

Stretching warm up/down 7:00 [0]
ahr:83 max:114

5 PM

Orienteering (map reading) 30:00 [0]

Thursday Mar 25 #

11 AM

Running 35:50 intensity: (29 @0) + (3:11 @1) + (28:14 @2) + (3:56 @3) 7.0 km (5:07 / km) +42m 4:58 / km
ahr:163 max:177 shoes: Saucony Excursion TR 12

Another couple cm of snow overnight. Some roads were a little icy but mostly good traction-wise. Surprisingly sweaty for -4.

Stretching warm up/down 10:00 [0]
ahr:80 max:102

2 PM

Orienteering (map reading) 23:00 [0]

Wednesday Mar 24 #

11 AM

Biking (Road) 2:02:34 intensity: (1 @0) + (17:53 @1) + (1:42:25 @2) + (2:15 @3) 47.75 km (23.4 kph) +766m
ahr:156 max:174

Checking out a route called 'the road to nepal' just off 22X by Stoney trail. Pretty hilly hence the name, but pretty nice, saw lots of horses. The weather was a little cool and cloudy but not too much wind so that was nice. Roads were in pretty good condition other than a bit of the way on the return but it was still pretty good. Went pretty well for my first real road ride. The only real issue was getting there since the parking lot I was looking for seemed to have been bulldozed and I had to take a pretty long loop to get to where I needed to be to start/park.
With the big hills managed to hit a top speed of 63kmh

Stretching warm up/down 9:00 [0]
ahr:97 max:111

Tuesday Mar 23 #

3 PM

Strength 1:00:00 intensity: (14:18 @0) + (27:52 @1) + (17:50 @2)
ahr:137 max:165

legs feeling surprisingly good today after yesterday's run. Not that they were feeling particularly bad yesterday but wasn't sure how'd they feel after a bit of a longer run.
Got a few cm of snow last night so staying inside and letting it all melt

Stretching warm up/down 19:00 [0]
ahr:71 max:115

plus a bit of rolling

Monday Mar 22 #

12 PM

Running long 1:00:11 intensity: (53 @0) + (44:17 @1) + (14:59 @2) + (2 @3) 10.82 km (5:34 / km) +43m 5:27 / km
ahr:145 max:165 shoes: Brooks Glycerin 18

keeping the pace pretty easy for a longer run today with 4x100m strides down my back alley at the end.
Felt great

Stretching 15:00 [0]
ahr:82 max:104

7 PM

Orienteering (map reading) 24:00 [0]

10 PM

Strength (Calf exercises) 11:00 [0]

Stretching 6:00 [0]

Sunday Mar 21 #

Note

Skiing, legs felt pretty dead in the pow

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