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Training Log Archive: spinner

In the 7 days ending Apr 19, 2015:

activity # timemileskm+m
  Cycling3 4:07:40 66.84(16.2/h) 107.57(26.1/h) 89
  Orienteering3 1:21:51 8.8(9:18) 14.17(5:47) 8
  Running3 50:00
  Cycling - Stationary1 40:00
  Core Strength2 40:00
  Strength 1 30:00
  Total11 8:09:31 75.65 121.74 97

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MoTuWeThFrSaSu

Sunday Apr 19, 2015 #

Event: OOC Classic Event: Constance Bay
 
10 AM

Running warm up/down 25:00 [2]

11 AM

Orienteering race 56:42 intensity: (16 @1) + (2:44 @2) + (17:22 @3) + (32:09 @4) + (4:11 @5) 8.71 km (6:31 / km) +2m 6:30 / km
ahr:175 max:188 shoes: Inov-8 X-Talon 212 2014

B-meet at Constance Bay. had an ok race. made a couple-minute mistake on 6 and few other smaller mistakes. didn't really notice the foot at all except for the few times I whacked it on something.
12 PM

Running warm up/down 10:00 [1]

Saturday Apr 18, 2015 #

4 PM

Cycling 1:35:42 intensity: (1:49 @1) + (33:15 @2) + (48:48 @3) + (6:43 @4) + (5:07 @5) 43.3 km (27.1 kph)
ahr:164 max:219

Friday Apr 17, 2015 #

6 PM

Cycling 32:29 intensity: (59 @1) + (9:29 @2) + (17:48 @3) + (3:58 @4) + (15 @5) 13.62 km (25.2 kph) +89m
ahr:163 max:189

Short ride around the neighborhood. did 5 hill repeats in the middle. foot is a tad bit sore from running yesterday.
8 PM

Core Strength 20:00 [2]

Thursday Apr 16, 2015 #

6 PM

Orienteering 2:51 intensity: (8 @1) + (19 @2) + (2:24 @3) 0.61 km (4:40 / km) +2m 4:36 / km
ahr:163 max:174 shoes: Asics GEL-FujiRacer 3

Thursday technical training at Tunney's Pasture. foot felt ok. only really noticed it when turning left.
C • Good to hear its healing...... 1

Running warm up/down 15:00 [1]

warm-up, little bit of jogging between intervals and cool-down.
7 PM

Orienteering 6:17 intensity: (25 @1) + (2:16 @2) + (2:45 @3) + (50 @4) + (1 @5) 1.34 km (4:41 / km) +1m 4:40 / km
ahr:161 max:188 shoes: Asics GEL-FujiRacer 3

Orienteering 5:44 intensity: (1:00 @1) + (2:24 @2) + (2:11 @3) + (9 @4) 1.26 km (4:33 / km) +1m 4:32 / km
ahr:154 max:180 shoes: Asics GEL-FujiRacer 3

Orienteering 10:17 intensity: (33 @1) + (2:14 @2) + (4:20 @3) + (2:25 @4) + (45 @5) 2.25 km (4:34 / km) +2m 4:33 / km
ahr:165 max:199 shoes: Asics GEL-FujiRacer 3

Wednesday Apr 15, 2015 #

12 PM

Strength 30:00 [1]

cutting up and clearing deadfall from the forest. out for about 2h.
8 PM

Cycling - Stationary 40:00 [2]

Core Strength 20:00 [2]

Tuesday Apr 14, 2015 #

Note

jogged around a bit during KRF coaching. foot felt ok. no pain but still a bit uncomfortable.

Monday Apr 13, 2015 #

1 PM

Cycling 1:59:29 intensity: (1:39 @1) + (43:49 @2) + (1:13:42 @3) + (7 @4) + (12 @5) 50.65 km (25.4 kph)
ahr:160 max:191

trans Canada rail trail to Carleton Place then back on the roads. foot is feeling better than it did yesterday.

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