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Training Log Archive: AndrewM

In the 7 days ending Jun 12:

activity # timemileskm+m
  Stretching7 5:54:00
  Cycling (Road)14 3:29:43 52.43(15.0/h) 84.38(24.1/h) 850
  Orienteering2 1:56:36 10.17(11:28) 16.36(7:08) 30130 /51c58%
  Strength4 1:12:01
  Running3 31:27 3.3(9:32) 5.31(5:55) 85
  Total22 13:03:47 65.89 106.05 123630 /51c58%
  [1-5]17 5:48:05

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Saturday Jun 12 #

3 PM

Cycling (Road) warm up/down 6:58 intensity: (39 @0) + (1:40 @1) + (4:38 @2) + (1 @3) 2.34 km (20.2 kph) +32m
ahr:148 max:163

Orienteering tempo 21:02 intensity: (3 @0) + (19 @1) + (1:15 @2) + (7:02 @3) + (10:13 @4) + (2:10 @5) *** 4.61 km (4:34 / km) +38m 4:23 / km
ahr:181 max:196 spiked:16/25c shoes: Brooks Glycerin 18

Sprint course at MRU. Was going to go to moose creek today but didn't sleep well and knee wasn't feeling 100%.

1 - good
2 - bad route +15m
3 - good
4 - good
5 - A bit of construction I had to go around exiting the control but good
6 - Other routes were slightly shorter but mine had better flow and was easier so likely a good choice.
7 - Not reading ahead enough and got a little turned around at the circle but only would have lost a few seconds
8 - good
9 - good
10 - bad exit due to not reading ahead enough, didn't notice hedge on map but not too much extra distance.
11 - good
12 - good
13 - Was not reading control descriptions for most of the course since I didn't have separate ones which lead me to be on the wrong side of a hedge. Luckily, the hedge was not complete so I just went around it. Would have been a major mistake if this was a race.
14 - good
15 - had to wait for cars while crossing the street
16 - some construction obstructed my route so had to go another way than lots of cars so went down to the crosswalk. Otherwise, good direction.
17 - good
18 - good
19 - good
20 - getting tired so not making good micro route choices but one a few meters difference.
21 - good
22 - more bad route choices +10m
23 - good, not feeling super focused on this one.
24 - good
25 - could have gone straighter but wasn't reading map super closely and fencing pushed me onto a path +10m

Overall: Pretty good overall, should have brought a sweatband and not as glossy of a map bag to make map reading easier.

Physical: Knees feeling fine during, left shin a little sore at the end but nothing to worry about. Suprised how good I was physically considering how I was in the morning.

Cycling (Road) warm up/down 5:56 intensity: (58 @1) + (4:57 @2) + (1 @3) 2.83 km (28.6 kph) +10m
ahr:158 max:170

Stretching warm up/down 1:05:00 intensity: (1:00:42 @0) + (4:18 @1)
ahr:90 max:141

Friday Jun 11 #

8 AM

Cycling (Road) 10:04 intensity: (11 @0) + (3:07 @1) + (6:45 @2) + (1 @3) 4.76 km (28.4 kph) +40m
ahr:152 max:168

11 AM

Cycling (Road) 11:55 intensity: (56 @0) + (8:34 @1) + (2:24 @2) + (1 @3) 4.76 km (24.0 kph) +70m
ahr:134 max:166

3 PM

Strength (core) 10:00 intensity: (9:51 @0) + (9 @1)
ahr:86 max:128

Stretching 45:00 [0]
ahr:71 max:118

Thursday Jun 10 #

8 AM

Cycling (Road) 10:44 intensity: (43 @0) + (4:15 @1) + (5:45 @2) + (1 @3) 4.86 km (27.2 kph) +45m
ahr:146 max:161

12 PM

Cycling (Road) 12:55 intensity: (1:25 @0) + (10:49 @1) + (41 @2) 4.8 km (22.3 kph) +70m
ahr:133 max:156

2 PM

Cycling (Road) 45:32 intensity: (15 @0) + (37:25 @1) + (7:52 @2) 18.76 km (24.7 kph) +178m
ahr:143 max:161

Testing out a longer ride on the knees. left knee was a little sore if the first half but then mellowed out. Right knee was mostly fine but tendons getting a little tight by the end.
6 PM

Running 6:00 [1] 1.0 km (6:00 / km)

Running with L2s,
8 PM

Stretching 45:00 [0]
ahr:71 max:122

Wednesday Jun 9 #

8 AM

Cycling (Road) 11:13 intensity: (1 @0) + (6:25 @1) + (4:47 @2) 4.83 km (25.8 kph) +45m
ahr:148 max:165

3 PM

Cycling (Road) 12:03 intensity: (43 @0) + (4:48 @1) + (6:32 @2) 4.86 km (24.2 kph) +70m
ahr:148 max:165

7 PM

Strength 17:01 [0]
ahr:87 max:103

Stretching 1:00:00 [0]
ahr:75 max:127

Knees feeling better today but not as good as I'd like

Tuesday Jun 8 #

8 AM

Cycling (Road) 11:32 intensity: (3:03 @0) + (3:31 @1) + (4:22 @2) + (36 @3) 5.14 km (26.7 kph)
ahr:138 max:174

2 PM

Cycling (Road) 12:18 intensity: (1:14 @0) + (8:51 @1) + (2:13 @2) 4.86 km (23.7 kph)
ahr:139 max:158

4 PM

Cycling (Road) 10:02 intensity: (27 @0) + (2:21 @1) + (7:09 @2) + (5 @3) 2.03 km (12.1 kph) +80m
ahr:156 max:175

to/from SOGO

Running 10:06 intensity: (23 @0) + (6:18 @1) + (3:25 @2) 1.6 km (6:18 / km) +45m 5:31 / km
ahr:122 max:162 shoes: Inov-8 Trailroc G 280

running with L2's

Running 9:04 intensity: (46 @0) + (6:28 @1) + (1:50 @2) 1.71 km (5:19 / km) +28m 4:55 / km
ahr:134 max:169 shoes: Inov-8 Trailroc G 280

8 PM

Stretching 1:10:00 [0]
ahr:85 max:142

My hamstrings were kinda sore but didn't realize how tight they were. Pain mostly in left leg at the back/inside towards the end of the second SOGO session. Might have to postpone O planned for tomorrow

Monday Jun 7 #

8 AM

Cycling (Road) 10:25 intensity: (2 @0) + (2:33 @1) + (7:49 @2) + (1 @3) 4.8 km (27.6 kph) +35m
ahr:151 max:161

12 PM

Cycling (Road) 23:55 intensity: (1:26 @0) + (18:34 @1) + (3:55 @2) 9.66 km (24.2 kph) +105m
ahr:143 max:161

forgot lunch at home so quick ride home and back on my spare
3 PM

Cycling (Road) 14:11 intensity: (40 @0) + (2:13 @1) + (11:18 @2) 5.09 km (21.5 kph) +70m
ahr:151 max:167

7 PM

Strength 30:00 [0]
ahr:87 max:117

Stretching 33:00 [0]
ahr:70 max:116

Sunday Jun 6 #

12 PM

Running warm up/down 6:17 intensity: (1:09 @0) + (2:36 @1) + (2:32 @2) 1.0 km (6:17 / km) +12m 5:56 / km
ahr:138 max:164 shoes: Inov-8 X-talon 260 ultra

Orienteering 41:41 intensity: (20 @1) + (1:01 @2) + (6:05 @3) + (31:47 @4) + (2:28 @5) **** 5.49 km (7:36 / km) +145m 6:42 / km
ahr:184 max:194 spiked:8/14c shoes: Inov-8 X-talon 260 ultra

A stormy FWOC forest training at Connop Creek, same course as AOC 2013 middle M21E. course climb was 145 but watch logged much less, going with course.

1 - good bearing!
2- bad bearing and then thought I was to the right of the control but quickly corrected.
3 - should have gone straighter and run along the bottom of the hill instead of the top, did a bad job judging distance, and thought the small contour halfway along was the spur which slowed me down until I realized my mistake.
4 - the trail was super overgrown at the intersection so ran by it but did a good job correcting, otherwise good.
5 - perfect bearing despite dense veg!
6 - a bit slow through the veg getting to the trail but good.
7 - hard to keep straight in the veg but nice good job through the complex contours and reading all the features.
8 - was on the right track but dense veg messed me up a little in the control circle, still good.
9 - not very straight but probably better runabilty. Depression was deeper than expected and slipped on a log going into it.
10 - control was a bit further along than expected but good reading of contours and looking ahead.
11 - took the trail through the new logging. New growth made it hard to tell where the marsh was, should have only focus on the contours.
12 - nice and straight
13 - nasty new growth, saw some taller tree I thought were the hill but I guess not, got back on my bearing and finished well.
14 - good

Overall: did a good job with bearings, a massive improvement on last week even with the worse veg. 5 minutes behind the winner of the actual race and 2nd place but veg was very different back then.

Physically: Knees fine, one tiny twinge in the left knee but otherwise good.

Orienteering 53:53 intensity: (2 @0) + (7:44 @1) + (35:34 @2) + (10:33 @3) *** 6.26 km (8:37 / km) +118m 7:52 / km
ahr:160 max:180 spiked:6/12c shoes: Inov-8 X-talon 260 ultra

A course I made while waiting for my dad to finish. no flagging on this one.

1 - started running to the start from the parking lot and forgot I had set it on a different start than the event. threw me off a little but got back on track.
2 - perfect bearing from the powerline but a little sloppy getting there.
3 - decent bearing but read the veg in the field wrong and was off a bit.
4 - good
5 - good, a bit slow through the marshes and creeks
6 - bad veg in this area so bearing was off but hit the second swamp. didn't go back for the actual control as it would have been easy from the trail and the veg was bad.
7 - good
8 - right on bearing but then unmapped creek messed me up. kinda getting cold after getting soaked by rain/hail so gave up on it and kept on going.
9 - very slow through the bad veg but finally hit the trail and did the rest good
10 - didn't even bother trying tp take a good bearing just went until I hit the road.
11 - was cold and starting to bonk so took the road, still good.
F - cut to the powerlines a little early but otherwise good.

Overall: a bit sloppy and not as nice terrain as the fwoc course. Definitely wasn't super focused

Physically: got soaked by some quick bursts of rain so was a little cold with the slow pace. My left knee got kinda sore by the end and was bonking quite a bt by the time I was done.
7 PM

Stretching 36:00 [0]
ahr:108 max:185

HRM doing some weird things

Strength (Feet) 15:00 [0]
ahr:81 max:117

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