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Training Log Archive: AndrewM

In the 7 days ending May 29:

activity # timemileskm+m
  Stretching6 3:19:00
  Strength5 2:30:00
  Orienteering1 1:11:18 4.83(14:46) 7.78(9:10) 2558 /22c36%
  Cycling (Road)6 59:25 15.84(16.0/h) 25.49(25.7/h) 289
  Hiking1 40:00 2.24(17:53) 3.6(11:07) 208
  Running2 22:25 2.49(9:01) 4.0(5:36) 36
  Total15 9:02:08 25.39 40.87 7888 /22c36%
  [1-5]13 3:04:14

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SuMoTuWeThFrSa

Saturday May 29 #

12 PM

Orienteering 1:11:18 intensity: (9:14 @0) + (3:39 @1) + (31:59 @2) + (20:24 @3) + (6:02 @4) **** 7.78 km (9:10 / km) +255m 7:53 / km
ahr:159 max:187 spiked:8/22c shoes: Inov-8 X-talon 260 ultra

Elbow Bluffs has a lot denser forest than I remember

S-1 line O: mostly good
2: no knoll there
3: dense veg bad bearing, good relocation
4: good
5: good
6: good, being kinda stupid with where the circle was despite expecting perfectly
7: good, could have been straighter
8: bad exit but corrected quickly, a bit off when coming into the control
9: got a but lost in the green but relocated well but then got confused by the contours, need to get used to 5m contours again
10: good
11: weird veg through me off a bit but recovered well
12: good, lots of dead fall
13: good, wasn't quite sure where it should have been exactly
14: good direction
15: good, could have gone straighter
16: didn't notice that I was supposed to be on a bench and not water level, went away from the hill a bit early because of the small spur when I should have been looking for the a larger one, actual cup depression was very small so wasn't sure if it was it or not
17: bad exiting direction but otherwise not to bad, thought I saw it but was wrong and had to go a little further
18: bad exiting direction, hill was very small so didn't think I was in the right spot
19: good, annoying deadfall in front of the control
20: good, but then got pushed around by veg
21: got sloppy with my bearing towards the end of the leg and thought this was the tiny swap in front of the control, fixed my error and finished the leg
22: good, steep down hill

Overall: need to work on not getting pushed around by veg and getting back on track after going around dense veg, also need to work on contours and having confidence in myself.

Physically: knee feeling mostly fine, need to work on running hills.

Running warm up/down 5:58 intensity: (1:20 @1) + (4:34 @2) + (4 @3) 1.0 km (5:58 / km) +13m 5:36 / km
ahr:159 max:173 shoes: Inov-8 X-talon 260 ultra

back to parking lot
7 PM

Stretching 50:00 intensity: (49:41 @0) + (18 @1) + (1 @2)
ahr:80 max:153

Strength (Calf exercises) 10:00 [0]
ahr:78 max:107

Stretching 5:00 [0]
ahr:75 max:94

Strength (Feet) 15:00 [0]
ahr:61 max:97

Friday May 28 #

Note
(rest day)

Grad today so taking the day off
10 PM

Stretching 37:00 [0]

Thursday May 27 #

8 AM

Cycling (Road) 10:31 intensity: (1:45 @0) + (8 @1) + (6:33 @2) + (2:05 @3) 4.86 km (27.7 kph) +49m
ahr:155 max:180

2 PM

Cycling (Road) 11:19 intensity: (1:00 @0) + (1:48 @1) + (7:25 @2) + (1:06 @3) 4.89 km (25.9 kph) +63m
ahr:152 max:178

7 PM

Strength 35:00 intensity: (34:04 @0) + (56 @1)
ahr:106 max:138

Stretching 35:00 intensity: (34:45 @0) + (15 @1)
ahr:79 max:133

Wednesday May 26 #

Note

going to stick to strength and stretching for the rest of the week (other than biking to/from school) and see how everything feels
8 AM

Cycling (Road) 10:58 intensity: (8 @0) + (29 @1) + (9:43 @2) + (38 @3) 4.85 km (26.5 kph) +42m
ahr:160 max:180

3 PM

Cycling (Road) 3:24 [1] 1.17 km (20.6 kph) +19m
ahr:86 max:99

tire decided to pop
8 PM

Strength 50:00 intensity: (28:35 @0) + (18:56 @1) + (2:07 @2) + (22 @3)
ahr:121 max:176

Stretching 32:00 intensity: (31:19 @0) + (41 @1)
ahr:85 max:135

Tuesday May 25 #

8 AM

Cycling (Road) 10:20 intensity: (47 @1) + (8:26 @2) + (1:07 @3) 4.83 km (28.0 kph) +43m
ahr:162 max:176

yay finally back at school!
knee feeling iffy
2 PM

Cycling (Road) 12:53 intensity: (1:04 @0) + (2:58 @1) + (8:50 @2) + (1 @3) 4.88 km (22.7 kph) +73m
ahr:149 max:164

7 PM

Strength (core) 20:00 intensity: (18:51 @0) + (31 @1) + (38 @2)
ahr:98 max:160

Stretching 10:00 [0]
ahr:98 max:127

Monday May 24 #

8 PM

Running 16:27 intensity: (28 @0) + (7:12 @1) + (8:46 @2) + (1 @3) 3.0 km (5:29 / km) +23m 5:17 / km
ahr:148 max:159

Calf's quite tired from running down lots of hills this weekend so letting things short

Stretching 30:00 [0]
ahr:161 max:174

9 PM

Strength (Calf exercises) 5:00 [0]

Strength (Feet) 15:00 [0]

Sunday May 23 #

Hiking 40:00 intensity: (20:00 @0) + (20:00 @1) 3.6 km (11:07 / km) +208m 8:37 / km
shoes: Saucony Excursion TR 12

Quick hike up tunnel "mountain" for lunch

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