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Training Log Archive: AndrewM

In the 7 days ending Jun 19, 2021:

activity # timemileskm+mload
  Stretching6 3:48:001.0
  Cycling (Road)7 2:20:08 38.11(16.3/h) 61.33(26.3/h) 547220.6
  Running3 55:03 6.12(8:59) 9.85(5:35) 5182.0
  Orienteering2 40:05 4.13 6.65 15316 /20c80%113.8
  Strength2 30:001.3
  Total14 8:13:16 48.37 77.84 75116 /20c80%418.8
  [1-5]12 3:47:07

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SuMoTuWeThFrSa

Saturday Jun 19, 2021 #

Note
(rest day)

Friday Jun 18, 2021 #

Note
(rest day)

taking a couple of days off. going camping

Thursday Jun 17, 2021 #

1 PM

Cycling (Road) 42:34 intensity: (26 @0) + (18:40 @1) + (23:26 @2) + (2 @3) 18.95 km (26.7 kph) +164m
ahr:150 max:171

went a bit harder than I should have. Gonna have to find a new loop to get the time back up towards a hour

Stretching 40:00 [0]
ahr:90 max:135

7 PM

Running 22:04 intensity: (19 @0) + (12:22 @1) + (9:22 @2) + (1 @3) 3.64 km (6:04 / km)
ahr:144 max:159 shoes: Inov-8 Trailroc G 280

Running with L2s + pick up. Calves feeling tight
8 PM

Strength (Core) 10:00 intensity: (8:44 @0) + (1:14 @1) + (2 @2)
ahr:107 max:150

Wednesday Jun 16, 2021 #

12 PM

Stretching 25:00 [0]
ahr:85 max:112

6 PM

Running warm up/down 5:50 intensity: (22 @0) + (5:00 @1) + (27 @2) + (1 @3) 1.0 km (5:50 / km) +12m 5:31 / km
ahr:142 max:153 shoes: Inov-8 X-talon 260 ultra

Orienteering 35:05 intensity: (28 @0) + (12 @1) + (1:59 @2) + (20:03 @3) + (12:23 @4) *** 6.65 km (5:16 / km) +153m 4:44 / km
ahr:177 max:190 spiked:16/20c shoes: Inov-8 X-talon 260 ultra

Wednesday Night event at Nose Hill Brisebois.

1 - didn't notice the second earth bank ended sooner than the other one
2 - good, might have been in the wrong place but easy enough to find
3 - good, could have gone straighter but not risking the veg
4 - dashed green was a lot higher and dense than anticipated soi had to go around. good adapting tho
5-7 - good, taking the ups slow today
8 - good, windy up top and also running into the wind the whole time
9 - pretty good bearing but didn't notice the control was hidden by the tiniest of hills so ran to the wrong bush but corrected quickly. Not used to which bushes are mapped didn't help either.
10-11 - good
12 - would have been bang-on but didn't notice there was a second terrace lower down which I thought the control was on. Even saw the flag but thought it was just misplaced.
13-20 - good, speedy on the down

Overall: good flow, only 2 small mistakes! good bearings mostly

Physically: Inside of right knee was a little sore earlier but was fine with the warmed-up muscles. Hills still need work but able to pop over the small ones.

Running 6:02 intensity: (9 @0) + (55 @1) + (3:47 @2) + (1:11 @3) 1.2 km (5:01 / km) +15m 4:43 / km
ahr:161 max:175 shoes: Inov-8 X-talon 260 ultra

4 x 100m strides
First 2 kinda up hill and last 2 kinda downhiil

Stretching warm up/down 35:00 [0]
ahr:80 max:126

Tuesday Jun 15, 2021 #

8 AM

Cycling (Road) 10:43 intensity: (2:42 @1) + (8:00 @2) + (1 @3) 4.83 km (27.0 kph) +40m
ahr:151 max:164

4 PM

Cycling (Road) 12:18 intensity: (42 @0) + (5:21 @1) + (6:14 @2) + (1 @3) 4.84 km (23.6 kph) +70m
ahr:146 max:163

Cycling (Road) 3:23 intensity: (12 @0) + (46 @1) + (1:24 @2) + (57 @3) + (4 @4) 2.0 km (35.5 kph)
ahr:158 max:182

wasn't planning on recording to/from sogo but did so out of habit
7 PM

Cycling (Road) 6:18 intensity: (43 @0) + (40 @1) + (4:54 @2) + (1 @3) 2.15 km (20.5 kph) +43m
ahr:151 max:164

Stretching 18:00 [0]
ahr:84 max:113

Monday Jun 14, 2021 #

8 AM

Cycling (Road) 10:29 intensity: (35 @0) + (2:09 @1) + (7:44 @2) + (1 @3) 4.85 km (27.8 kph) +4m
ahr:150 max:167

3 PM

Cycling (Road) 11:58 intensity: (51 @0) + (6:09 @1) + (4:57 @2) + (1 @3) 4.89 km (24.5 kph) +70m
ahr:145 max:160

7 PM

Cycling (Road) 42:25 intensity: (16 @0) + (16:56 @1) + (25:13 @2) 18.82 km (26.6 kph) +156m
ahr:151 max:167

Knees feeling fine other than a bit of tightness behind my left knee for a bit during the last third

Stretching 40:00 [0]
ahr:84 max:122

Sunday Jun 13, 2021 #

10 AM

Running 21:07 intensity: (22 @0) + (8:45 @1) + (11:52 @2) + (8 @3) 4.01 km (5:16 / km) +24m 5:06 / km
ahr:146 max:173 shoes: Brooks Glycerin 18

running with L3's, knees ok
3 PM

Orienteering (Map reading) 5:00 [0]

Short advanced from connop creek training
4 PM

Strength 20:00 [0]
ahr:91 max:122

was gonna do longer but feeling tired

Stretching 1:10:00 intensity: (1:09:00 @0) + (1:00 @1)
ahr:76 max:134

tight TFLs

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