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Training Log Archive: Gswede

In the 7 days ending Jun 13, 2021:

activity # timemileskm+mload
  Running6 5:06:24 31.88(9:37) 51.31(5:58) 1511102.2
  Cycling3 4:23:52 57.63(13.1/h) 92.74(21.1/h) 151454.0
  Orienteering2 2:37:51 11.34(13:55) 18.25(8:39) 76953c57.9
  Circuit Training2 30:009.0
  Total11 12:38:07 100.85 162.3 379453c223.1

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MoTuWeThFrSaSu

Sunday Jun 13, 2021 #

1 PM

Running 35:00 intensity: (42 @1) + (21:12 @2) + (13:06 @3) 6.47 km (5:24 / km) +78m 5:06 / km
ahr:127 max:138

Staying in zone 2
6 PM

Cycling 1:16:59 intensity: (40:49 @1) + (31:42 @2) + (4:28 @3) 29.07 km (22.7 kph) +385m
ahr:107 max:141

The further I went, the better my body felt. Should I just be on the bike all day?

Saturday Jun 12, 2021 #

Event: Westmoreland 3 for 1
 
12 PM

Running 15:00 intensity: (24 @1) + (7:25 @2) + (4:33 @3) + (2:28 @4) + (10 @5) 2.03 km (7:23 / km) +52m 6:33 / km
ahr:132 max:168

Orienteering race 49:08 intensity: (16 @1) + (18 @2) + (3:48 @3) + (39:26 @4) + (5:20 @5) *** 7.02 km (7:00 / km) +353m 5:36 / km
ahr:159 max:175 17c

https://photos.app.goo.gl/QAaNcP6Pw49aHG3y7

A very fun middle at Westmoreland. Thanks to Kseniya and Nadiya.

My mind was very out of it for the first control. Took some time to clear my mind after 2h15 driving, but maybe wasn't enough. So I lost some time there.

I'm also not sure why I decided to go high on 7. Ate a few more contours than necessary with that choice and didn't gain any confidence.

Really happy with the flow I felt on the rest of the course though.

Running 10:00 intensity: (5:26 @1) + (4:17 @2) + (17 @3) 1.13 km (8:51 / km) +21m 8:07 / km
ahr:111 max:133

5 PM

Orienteering 6:01 intensity: (1:50 @1) + (3:30 @2) + (41 @3) 0.58 km (10:25 / km) +21m 8:47 / km
ahr:114 max:133

Orienteering 1:42:42 intensity: (3:35 @1) + (43:01 @2) + (52:28 @3) + (3:38 @4) **** 10.65 km (9:38 / km) +395m 8:08 / km
ahr:131 max:157 36c

Rerunning the winter series Red 1 course at Blue Mountain, plus two power stages between 4-5 and 15-16 that I drew on the map for the camp last week with Syd and Kev. I can't find the map now though. So here's the normal course. https://photos.app.goo.gl/8fgM4nqmTChyF2HeA

After pushing hard this morning, I kept this effort between zone 2 and 3, except for the power stages. But I was getting a bit tired towards the end so I wasn't moving fast.

My compass was completely unreliable on the northern half of this course. It never stopped spinning on 6-7-8. I have never experienced compass problems on this map before that I can remember. Has anyone else? Do we know of any iron deposits here?

Red - Splits

Friday Jun 11, 2021 #

Circuit Training 15:00 [3]

Kettlebell
6 PM

Running 1:10:03 intensity: (1:55 @1) + (18:12 @2) + (48:47 @3) + (1:09 @4) 11.78 km (5:57 / km) +288m 5:18 / km
ahr:132 max:157

Thursday Jun 10, 2021 #

5 PM

Running 35:00 intensity: (25 @1) + (10:29 @2) + (22:13 @3) + (1:53 @4) 7.29 km (4:48 / km) +123m 4:26 / km
ahr:134 max:159

Cycling 1:11:34 intensity: (25:35 @1) + (30:47 @2) + (13:46 @3) + (1:26 @4) 24.93 km (20.9 kph) +440m
ahr:117 max:158

Wednesday Jun 9, 2021 #

5 PM

Running 7:10 intensity: (13 @1) + (3:25 @2) + (2:53 @3) + (39 @4) 0.95 km (7:31 / km) +42m 6:09 / km
ahr:132 max:152

Running 56:15 intensity: (11 @1) + (5 @2) + (11 @3) + (41:16 @4) + (14:32 @5) 9.84 km (5:43 / km) +562m 4:27 / km
ahr:163 max:174

Another trail race on Blue Mt.

Less competition at this one. I ended up just trying to stay in zone 4 and 2ndd place was 15 minutes behind me. But still a good workout and nice to get back into the racing mentality.

Running 17:55 intensity: (5:50 @1) + (5:53 @2) + (6:12 @3) 1.88 km (9:31 / km) +119m 7:14 / km
ahr:122 max:148

Tuesday Jun 8, 2021 #

Circuit Training 15:00 [3]

Kettlebell
6 PM

Running 1:00:01 intensity: (2:57 @1) + (32:00 @2) + (23:45 @3) + (1:19 @4) 9.93 km (6:03 / km) +225m 5:26 / km
ahr:127 max:156

Relaxed Tuesday trails with 5x20/40 at the end

Monday Jun 7, 2021 #

5 PM

Cycling 1:31:30 intensity: (37:22 @1) + (29:01 @2) + (12:18 @3) + (5:07 @4) + (7:42 @5) 33.91 km (22.2 kph) +489m
ahr:120 max:176

Veloce MNR

My legs feel much better after that

Cycling 23:49 intensity: (6:04 @1) + (9:49 @2) + (7:56 @3) 4.82 km (12.1 kph) +200m
ahr:121 max:142

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