Training Log: AndrewM
In the last 7 days:
| activity | # | time | miles | km | +m | load | ||||||
| Running | 4 | 4:43:31 | 31.08 | (9:07) | 50.02 | (5:40) | 481 | 492.0 | ||||
| Orienteering | 1 | 45:54 | 4.51 | (10:10) | 7.26 | (6:19) | 97 | 89.3 | ||||
| Cycling (Indoors) | 1 | 30:00 | 29.2 | |||||||||
| Stretching | 1 | 18:00 | ||||||||||
| Strength | 1 | 15:00 | 1.6 | |||||||||
| Total | 7 | 6:32:25 | 35.6 | 57.29 | 578 | 612.1 | ||||||
| [1-5] | 7 | 5:54:45 | ||||||||||
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Thursday Apr 18 #
4 PM
Running 51:35 10.01 km (5:09 / km) +50m 5:02 / km
ahr:147 max:163 shoes: Hoka Clifton 9
Quads and hammys were a bit tight. Felt good for the first couple k then my shins started to hurt a bit. Usual bike tm tho so they'll get some rest
Stretching 18:00 [0]
ahr:81 max:123
Wednesday Apr 17 #
3 PM
Running intervals 57:11 7.49 km (7:38 / km)
ahr:148 max:184 shoes: Hoka mach 5
Jan's sprint WO
3 x [5 x [33m build, 33m cruize, 33m build, stop fast turn and accelerate, repeat to start position then rest 90 sec (standing)] w/ 3min rest per set (standing)]
Felt good but was a bit lightheaded by the end, probably under fueled. My hamstrings are already sore just getting out of the shower
First 2 were a little fast but then reliably hit 41/42 for the rest
3 x [5 x [33m build, 33m cruize, 33m build, stop fast turn and accelerate, repeat to start position then rest 90 sec (standing)] w/ 3min rest per set (standing)]
Felt good but was a bit lightheaded by the end, probably under fueled. My hamstrings are already sore just getting out of the shower
First 2 were a little fast but then reliably hit 41/42 for the rest
Tuesday Apr 16 #
11 AM
Running 41:12 7.39 km (5:35 / km) +142m 5:05 / km
ahr:153 max:168 shoes: Hoka Clifton 8
Feeling pretty stiff
Monday Apr 15 #
5 PM
Strength 15:00
ahr:91 max:130
Feeling good today despite yesterday, maybe it'll hit tm. But happy to not have hurt myself after not doing much long stuff in a while
Sunday Apr 14 #
10 AM
Running long 2:13:33 25.14 km (5:19 / km) +289m 5:01 / km
ahr:155 max:179 shoes: Hoka Clifton 9
Long run with Isak. In preparation for challenge the shield
Saturday Apr 13 #
Event: West Point 44th NRE
10 AM
Orienteering 45:54 7.26 km (6:19 / km) +97m 5:55 / km
ahr:155 max:183 shoes: Inov-8 Oroc Ultra 290
Control picking at city view + jog
Pretty good flow, just a few hooks in the pretty vague areas
Pretty good flow, just a few hooks in the pretty vague areas
Friday Apr 12 #
11 AM
Cycling (Indoors) 30:00
ahr:128 max:140
Spinning out the legs before my first exam.
Quads were a bit stiff from the hills the other day but they got flushed out
Quads were a bit stiff from the hills the other day but they got flushed out
- Apr 21 [0w, 3d]: Y - Raid the Rib Adventure Run
- May 5 [2w, 3d]: Y - Challenge the Shield Adventure Run
- May 12 [3w, 3d]: ? - 2024 Billygoat
- May 26 [5w, 3d]: ? - OOC B-meet, Foley Mountain
- Jun 22 [9w, 2d]: ? - PNWOF 2024 Probably not
- Aug 2 [15w, 1d]: Y - Canadian Orienteering Festival (including North American Championships)
- Sep 7 [20w, 2d]: ? - UNO Camping Weekend - 1 Day NRE
- Sep 28 [23w, 2d]: ? - EMPO - O on the Plat-O
- Oct 10 [25w, 0d]: ? - Western Canadian Orienteering Championships WCOC, Extended Probably US Champs instead
- Oct 11 [25w, 1d]: ? - 2024 OUSA Nationals
- Nov 16 [30w, 2d]: ? - Golden Leaf Orienteering Fest
- Apr 27, 2025 [53w, 3d]: ? - Mendon Ponds Ultra-Long NRE
- May 11, 2025 [55w, 3d]: ? - Billygoat 2025
- Jul 7, 2025 [63w, 4d]: ? - World Orienteering Championships 2025
- Jun 17, 2050 [1,365w, 1d]: Y - wmoc 2050 M45
Recent Weeks:
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| Week Ending | Training hours by activity | ||||||||||
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| Week Ending | Training kilometers by activity | ||||||||||
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| 100 | ||||||||||
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