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Training Log: dbakker

In the last 7 days:

activity # timemileskm+m
  Running5 5:17:47 27.66(11:29) 44.51(7:08) 1206
  Biking1 1:55:07 20.31(5:40) 32.68(3:31) 299
  Streching/Rolling2 30:00
  Strength1 5:00
  Total7 7:47:54 47.96 77.19 1505
  [1-5]5 7:17:54

Monday Oct 23 #

3 PM

Running 45:34 [1] 6.97 km (6:32 / km) +273m 5:28 / km

Easy run on academy hill. Weekly training plan 1/1 so far. Now just gotta keep it going, while dealing with a lab exam, a big lab write-up, and a midterm over the next couple of days.

Sunday Oct 22 #


Report on the week that was:
- A good start to proper fall training, but needing improvement.
- Having a plan at the start of the week with what I was going to do was a big help with getting out the door motivation, will continue that.
- I should have gotten out for at least one of the two workouts that were scheduled on Friday.
- I need to start doing intensity again.
- I need to do more orienteering specific things

Without further ado, the plan for this week:
M - Recovery Run (45min easy). Studying for Geography Midterm Tomorrow.
T - Interval Session (3x5 minutes up the west side of Academy Hill, total of 1.25 hours). SAGE AGM!!! Geography Midterm Today, start studying for Bio Lab Exam if time permits.
W - Rest Day. Crunch Study Time for Bio Lab Exam.
T - 30min warm up/run. Kezoras Bodyweigth strength leg routine + core.

If Going home this weekend:
F - Easy Run (45min), Armchair
S - Ski Practice
S - Mountain Bike Ride (1.5-2 hours)

If not going home this weekend:
F - Long Run
S - Short Orienteering Session on rough map of Academy Hill + Core, commute to/from church on bike (40min),
S - Long Bike Ride (2-3 Hours) with mapping (1-1.5 hours) of another section of waterfront.

Streching/Rolling 15:00 [0]

Too much studying, not enough accomplished. My back is really tight, trying to roll it out. This week is going to suck until Thursday evening. So much to do, should have done more on Saturday/Friday evening.


10 AM

Running 10:00 [1] 1.37 km (7:17 / km) +50m 6:10 / km

Running my bike down to the University/Rachel's Dorm/Seth's Dorm.

Pump #2 - The bike repair station at the university - Pump was broken.
Pump #3 - Seth's dorm - he wasn't home.
Pump #4 - Rachel's dorm - she was about to leave, but she let me use her pump. Thanks!!!!!!!!!!!

Biking (Road) 15:00 [2] 5.9 km (2:33 / km) +21m 2:30 / km

Biking to church (only arrived half an hour late despite the tire fiasco).

Biking (Road) 1:40:07 [1] 26.78 km (3:44 / km) +278m 3:33 / km

Easy ride from the church through Rutland, toodling down the Mission Creek Greenway (it is nice, but lots of people). Checked out the Mission Recreation Park (finally found out where the H20 Pool is), and then home on the usual route up and over Dilworth Mountain then up Academy Hill.

Now I have to do homework and finish up my HPP application. It's gonna be a great afternoon/evening.

Strength (Upper Body) 5:00 [5]

When your bike tires are low, you pump them up before you ride. That's what I tried to do. Unofrtunately, my pump was busted (didn't know until now), and as I tried to pump up the tire, it happily let all the remaining air out. Turns out that no matter how hard/fast you pump, you can't beat air that is trying to get out.

Saturday Oct 21 #

1 PM

Running 2:01:53 [1] 13.65 km (8:56 / km) +350m 7:55 / km

Run with Seth and Rachel below Little White. Really nice to get out in the snow!

Thursday Oct 19 #

5 PM

Running 1:03:56 intensity: (1:02:56 @1) + (1:00 @5) 10.47 km (6:06 / km) +316m 5:18 / km

Run around Academy and found a new trail on the west side after running through the upper part of the school. Ran on the rail trail as well for the first time, which I think is technically not yet open. Finished off winding through some of the trails on the east side of academy hill. Did 3 accelerations throughout the run, one slightly uphill, one slightly downhill, and one flat.

Wednesday Oct 18 #

(rest day)

Studying day for math midterms tomorrow.

Streching/Rolling 15:00 [0]

Breaking up the studying with a bit of rolling out my back and some stretching of the legs.

Tuesday Oct 17 #

5 PM

Running long 1:16:24 [1] 12.06 km (6:20 / km) +217m 5:49 / km

Long easy run around Academy Hill and the aquaduct trail north of UBCO with my roommate Justin.

A little bit shorter than my training plan at the start of the week said I should do, but I was hungry because I started my run a bit late. That said, considering the weather earlier in the day, I'm glad I didn't run earlier. Here is the view from my balcony in the early afternoon.

Instagram Link Because I Couldn't Make an Embed Work

2/2 on workouts made this week. And tomorrow is a rest day so I should be able to get that one too. Now about that studying for my math midterm....

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Training Targets

Oct 23–29 (7d)
Weekly Target
Total [1-5]7:00:00
Streching/Rolling 45:00
+ Orienteering
+ Armchair-O

Jan 1 – Dec 31 (365d)
Year long training goals.
+ Orienteering
+ Drafting
+ Armchair-O
+ Ski Orienteering
+ Biking
+ Strength
+ Hiking
+ Orienteering
+ Roller Skiing - Skate
+ Paddling
+ Roller Skiing - Classic
+ Games
+ Hill Bounding
+ Stationary Biking
+ Skiing - Classic
+ Skiing - Skate
+ Swimming
+ Other
+ Badminton
+ Ski Orienteering
+ Core Strength


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