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Training Log Archive: AndrewM

In the 1 days ending Feb 11:

activity # timemileskm+mload
  Running2 42:43 4.92(8:41) 7.91(5:24) 3364.0
  Orienteering2 38:45 5.57(6:58) 8.96(4:20) 7195.6
  Total2 1:21:28 10.48(7:46) 16.87(4:50) 104159.6
  [1-5]2 1:20:06

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Su

Sunday Feb 11 #

Note

Ill probably update all this on Tuesday
9 AM

Running warm up/down 10:55 intensity: (21 @0) + (10:34 @1) 2.0 km (5:27 / km)
ahr:135 max:147 shoes: Hoka mach 5

One of the most scenic warm-ups I've done

Orienteering race (Sprint camp) 13:00 intensity: (17 @0) + (3:04 @1) + (5:03 @2) + (1:53 @3) + (2:43 @4) 2.78 km (4:41 / km) +39m 4:23 / km
ahr:161 max:189 shoes: Icebug Acceleritas 8

Race 3 - Head to Head - 3rd +1:07 on Damian and 10s on Adam
Made a mess of the first bit and then it was hard to catch up with all the other elites being to far ahead to get much of an advantage out of. The map was a little funky and took a sec to get into, a warm-up map would have helped. Felt good in the second half but made a bad route choice to 15 and overran it slightly and then tripped in the blackberries going to 17. I tried to be really aggressive but even with my legs being covered in blood from the black berries I couldn't make up to much time.

Running warm up/down 2:45 intensity: (52 @1) + (1:53 @2) 0.55 km (5:01 / km)
ahr:152 max:169 shoes: Icebug Acceleritas 8

Jog to the bathroom and back to wash off the blood

Running warm up/down 10:42 intensity: (14 @0) + (4:48 @1) + (5:40 @2) 2.0 km (5:21 / km) +10m 5:13 / km
ahr:148 max:166 shoes: Hoka mach 5

Jog from the parking garage because I was really cold plus some after dropping my stuff

Orienteering race 14:00 intensity: (14 @0) + (6:41 @1) + (1:01 @2) + (4 @3) + (5:44 @4) + (16 @5) 3.38 km (4:09 / km) +10m 4:05 / km
ahr:160 max:192 shoes: Hoka mach 5

Race 4 - UBC Setup - 2nd +26s on Damian
Probably my best race of the weekend. Mostly long route choice legs. Read ahead well and ran almost perfectly aside from a small hesitation at 10 looking at the long leg. I was hoping it would have been more technical but other than the route choice it was pretty straightforward forward so I could really keep up with Damians pace in all the running portions.

Running warm up/down 5:10 intensity: (23 @1) + (4:47 @2) 1.0 km (5:10 / km) +10m 4:55 / km
ahr:156 max:164 shoes: Hoka mach 5

12 PM

Running warm up/down 9:51 intensity: (1:26 @1) + (8:25 @2) 1.81 km (5:26 / km) +10m 5:17 / km
ahr:152 max:162 shoes: Hoka mach 5

Orienteering race 11:45 intensity: (16 @0) + (46 @1) + (4:51 @2) + (1:12 @3) + (4:40 @4) 2.81 km (4:11 / km) +22m 4:02 / km
ahr:167 max:189 shoes: Hoka mach 5

Race 5 - UBC Chase - 3rd +59s on Damian +15s on Nate
Legs were not feeling it, my hammies were burning by #2. Another fairly easy course other than one building opening I missed at 12. Just barely managed to sprint hard at the end to pass Nate and tie for 2nd overall.

Overall the weekend went well and I was much faster than I anticipated given my recent training. Just need to work on pushing harder in races when no one is around and remembering to push hard to accelerate out of controls or on corners.

Running warm up/down 3:20 intensity: (2:16 @1) + (59 @2) + (5 @3) 0.55 km (6:06 / km) +3m 5:57 / km
ahr:145 max:173 shoes: Hoka mach 5


Jericho - Elite Male - Splits

UBC Setup - Elite Male - Splits

UBC Chase - Elite Male - Splits

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