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Training Log Archive: Sudden

In the 7 days ending Jun 2:

activity # timemileskm+m
  Road Bike2 1:59:00 35.44(17.9/h) 57.03(28.8/h) 438
  Running2 1:36:00 8.66(11:05) 13.93(6:53) 144
  Orienteering2 1:25:00 5.79(14:41) 9.31(9:08) 43
  Strength2 1:08:00
  Total7 6:08:00 49.88 80.28 625

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MoTuWeThFrSaSu

Sunday Jun 2 #

11 AM

Running 51:00 intensity: (4:20 @1) + (17:41 @2) + (23:46 @3) + (5:13 @4) 6.69 km (7:37 / km)
ahr:129 max:156

Orienteering 10:00 [3] 1.0 km (10:00 / km)

3 x Gula Stigen, 1 x Super Sprint, 3 x Gula stigen. Felt a bit sore today so took it easy except for the sprint of course and one faster lap of GS. Managed to skip one control on the sprint so DSQ.

Saturday Jun 1 #

2 PM

Orienteering 1:15:00 intensity: (4:23 @1) + (11:42 @2) + (41:49 @3) + (17:06 @4) 8.31 km (9:01 / km) +43m 8:48 / km
ahr:136 max:161

At GN. Two shorter loops mainky south of stadium, one with Adria and one solo and then some CtS controls and corridor to 9 Mile Lake. Always nice to run on a map, and this was a good one too. Bugs were out forcing one to have a good flow, you didn't want to stop. Knees held up well until last 5 minutes. Spikes on rock is tough.

Friday May 31 #

5 AM

Road Bike 1:02:00 intensity: (3:49 @1) + (12:49 @2) + (33:44 @3) + (11:38 @4) 29.8 km (28.8 kph) +249m
ahr:134 max:160

Wastrels ride. Actually same as last week for me. Up Wilson, through the valley and Govs home, skipping Sydenham this time. The barriers on Wilson seem to have had an impact on the speed. Nothing too crazy today either although it did break up a little bit by the Mill and I found myself with a good group of six. Comfortable pace throughout the ride.

Thursday May 30 #

5 PM

Road Bike 57:00 intensity: (3:35 @1) + (23:42 @2) + (29:01 @3) + (42 @4) 27.24 km (28.7 kph) +189m
ahr:126 max:149

After work ride on a nice evening. Half Keddy up and then Stonehenge before heading back Glancaster/Upper Paradise. Light and easy.

Wednesday May 29 #

Strength 32:00 [3]

DB strength

Tuesday May 28 #

7 PM

Running 45:00 intensity: (19 @1) + (5:37 @2) + (34:37 @3) + (4:27 @4) 7.24 km (6:13 / km) +144m 5:39 / km
ahr:136 max:156

Third consecutive Tuesday with some intervals mixed in to my run so I guess I can start to call it TNT now. Promoted myself to 90s followed by 30s walk and 30s jog. Mostly grass but a few stretches on roads to connect parks. Heard thunder but nothing more than that. Knees felt okay. Not as good as Saturday but a lot better than Sunday afternoon. Plan is to make it to 2x1 min, then probably 3x2 min, 3x1 min and goal is 4min intervals at 4 min/km. Not Super speed but good for me.

Monday May 27 #

Strength 36:00 [3]

DB strength

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