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Training Log: Rhombus

In the last 7 days:

activity # timemileskm+m
  Orienteering1 1:52:43 9.96(11:19) 16.03(7:02)25 /38c65%
  Skate Nordic Skiing1 1:36:23 12.57(7:40) 20.23(4:46) 48
  Ski Striding/Bounding1 33:03 3.4(9:43) 5.48(6:02) 71
  Running1 33:00 2.66(12:25) 4.28(7:43) 23
  Strength1 20:00
  Total4 4:55:09 28.59 46.02 14225 /38c65%
  [1-5]4 4:44:09
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TuWeThFrSaSuMo

Friday Nov 9 #

1 PM

Strength (Weight lifting) 20:00 [1]

Thursday Nov 8 #

Note

Currently getting drug tested rip
7 AM

Skate Nordic Skiing warm up/down (Roller ski) 44:19 intensity: (38:49 @1) + (5:15 @2) + (15 @3) 9.63 km (4:36 / km) +29m 4:32 / km
ahr:145 max:172 shoes: Ski Skett Shark

Finally found my HR monitor, it was in my shoe

Skate Nordic Skiing intervals (Roller ski) 38:31 intensity: (33:41 @1) + (4:50 @2) 7.91 km (4:52 / km) +3m 4:52 / km
ahr:140 max:168 shoes: Ski Skett Shark

The usual accels at Vincent Massey, gotta get my arms up higher

Skate Nordic Skiing (Roller ski) 13:33 [1] 2.69 km (5:02 / km) +16m 4:53 / km
ahr:137 max:158 shoes: Ski Skett Shark

Wednesday Nov 7 #

10 AM

Orienteering 1:52:43 [3] *** 16.03 km (7:02 / km)
spiked:25/38c shoes: VJ Irock 2

Back to back long then short advanced from the event this past Sunday at Constance Bay. Wobbly start because no controls but I got into the swing of it after a few controls. I was feeling kinda tired by the end, popped a gel after the long course but I didn't eat a whole lot this morning so that's probably why.

Tuesday Nov 6 #

7 AM

Running warm up/down (Mixed surface) 22:24 [1] 3.17 km (7:04 / km) +10m 6:57 / km
shoes: Saucony Koa ST

Cold

Ski Striding/Bounding intervals 33:03 intensity: (11:00 @0) + (10:03 @3) + (12:00 @4) 5.48 km (6:02 / km) +71m 5:40 / km
shoes: Saucony Koa ST

Wet

Running warm up/down (Road) 10:36 [2] 1.11 km (9:36 / km) +13m 9:03 / km
shoes: Saucony Koa ST

Cold and wet

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