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Training Log Archive: AndrewM

In the 30 days ending Sep 30, 2020:

activity # timemileskm+mload
  Cycling (Road)37 12:23:04 187.62(15.1/h) 301.95(24.4/h) 2473980.9
  Running22 10:19:47 69.24(8:57) 111.43(5:34) 11541096.2
  Orienteering9 5:18:13 31.41 50.54 674133 /169c78%819.3
  Stretching13 1:51:31
  Strength5 1:48:104.3
  Total64 31:40:45 288.27 463.92 4301133 /169c78%2900.7
  [1-5]61 27:21:06

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Wednesday Sep 30, 2020 #

8 AM

Cycling (Road) 11:20 intensity: (45 @0) + (4:32 @1) + (6:03 @2) 4.86 km (25.7 kph) +21m
ahr:147 max:161

3 PM

Cycling (Road) 12:31 intensity: (59 @0) + (10:13 @1) + (1:19 @2) 4.84 km (23.2 kph) +51m
ahr:141 max:161

5 PM

Running warm up/down 5:00 intensity: (28 @0) + (1:41 @1) + (2:51 @2) 1.01 km (4:58 / km) +12m 4:41 / km
ahr:147 max:168 shoes: Saucony Excursion TR 12

Orienteering 40:53 intensity: (18 @0) + (1:00 @1) + (26:05 @2) + (12:04 @3) + (1:26 @4) *** 6.68 km (6:07 / km) +168m 5:26 / km
ahr:166 max:189 spiked:6/10c shoes: Saucony Excursion TR 12

a little hard adjusting to a 1:10000 map after mostly doing sprint stuff for the past while so underran 3, 4, and 6; and didn't read my map closely enough on 2 so was a little off. Also, some vegetation was bigger than I expected. glutes and quads were a little tired so had to walk some of the hills and after the last hill went very fast down the last few controls to the finish.

Tuesday Sep 29, 2020 #

7 AM

Strength 24:30 intensity: (24:07 @0) + (23 @1)
ahr:92 max:132

9 AM

Cycling (Road) 11:11 intensity: (14 @0) + (4:05 @1) + (6:52 @2) 4.87 km (26.1 kph) +21m
ahr:150 max:161

3 PM

Cycling (Road) 13:13 intensity: (1:17 @0) + (2:01 @1) + (9:55 @2) 4.81 km (21.8 kph) +51m
ahr:148 max:167

4 PM

Cycling (Road) 1:19:57 intensity: (55 @0) + (1:10:32 @1) + (8:30 @2) 33.17 km (24.9 kph) +196m
ahr:141 max:163

easy bike to Shannon terrace and back

Monday Sep 28, 2020 #

9 AM

Cycling (Road) 11:45 intensity: (7 @0) + (1:41 @1) + (9:16 @2) + (41 @3) 4.87 km (24.9 kph) +41m
ahr:155 max:174

3 PM

Cycling (Road) 12:34 intensity: (47 @0) + (2:03 @1) + (9:44 @2) 4.81 km (23.0 kph) +68m
ahr:151 max:162

4 PM

Running 39:32 intensity: (32 @0) + (11:57 @1) + (26:33 @2) + (30 @3) 7.23 km (5:28 / km) +71m 5:13 / km
ahr:155 max:173 shoes: Brooks Glycerin 18

legs feeling a little slow today

Stretching warm up/down 9:00 [0]

Sunday Sep 27, 2020 #

10 AM

Running 4:58 [1] 1.0 km (4:57 / km) +11m 4:42 / km
shoes: Saucony Excursion TR 12

watch was saying HR was really low but I don't believe that so just setting it to zone 1

Orienteering (Sprint) 27:46 intensity: (5 @0) + (36 @1) + (3:52 @2) + (7:39 @3) + (15:23 @4) + (11 @5) *** 5.94 km (4:40 / km) +36m 4:32 / km
ahr:179 max:195 spiked:18/26c shoes: Saucony Excursion TR 12

really good course, but many controls were placed in the wrong place (under 50m away though) and there were a few legs with an unmarked unpassable fence so that messed me up on quite a few controls. Only big mistakes were; running past the bridge, forgetting about 23 but remembering at 24 when it was in the wrong place so I stopped to look at my map and noticed I hadn't gone to 23, and under running 25 a bit and then noticeing the carin was in the next group of trees.
hardest I've run in a while.

Running warm up/down 16:18 intensity: (21 @0) + (14:57 @1) + (1:00 @2) 2.61 km (6:15 / km) +21m 6:00 / km
ahr:142 max:160 shoes: Saucony Excursion TR 12

CD picking up a few controls

Saturday Sep 26, 2020 #

10 AM

Running warm up/down 11:58 intensity: (26 @0) + (7:26 @1) + (4:06 @2) 2.06 km (5:48 / km)
ahr:146 max:161 shoes: Saucony Excursion TR 12

warm up run to the park from home

Orienteering (Sprint) 36:29 intensity: (1:32 @1) + (8:29 @2) + (23:55 @3) + (2:33 @4) *** 6.9 km (5:17 / km) +94m 4:57 / km
ahr:172 max:191 spiked:16/23c shoes: Saucony Excursion TR 12

had some issues with map quality (print quality, uncut circles, unmarked temporary fences, etc.) caused quite a few small errors but no major mistakes. biggest mistakes were a poor bearing or route choice. most issues happened in the circle.
didn't run super hard as I need some energy for tommorow

Running warm up/down 12:03 intensity: (16 @0) + (1:27 @1) + (10:20 @2) 2.01 km (6:00 / km) +44m 5:24 / km
ahr:153 max:172 shoes: Saucony Excursion TR 12

cooldown back home

Friday Sep 25, 2020 #

2 PM

Strength 30:00 [0]

upper body with some friends

Thursday Sep 24, 2020 #

8 AM

Running 47:58 intensity: (42 @0) + (3:01 @1) + (43:21 @2) + (54 @3) 9.0 km (5:20 / km) +84m 5:05 / km
ahr:159 max:174 shoes: Brooks Glycerin 18

Stretching warm up/down 9:00 [0]

9 AM

Cycling (Road) 11:07 intensity: (1 @0) + (4:33 @1) + (6:33 @2) 4.86 km (26.2 kph) +21m
ahr:149 max:162

3 PM

Cycling (Road) 13:33 intensity: (5:08 @0) + (5:51 @1) + (2:34 @2) 4.82 km (21.3 kph) +51m
ahr:125 max:165

Legs feeling tired
7 PM

Running 8:32 intensity: (29 @0) + (5:14 @1) + (2:49 @2) 1.79 km (4:46 / km) +8m 4:39 / km
ahr:147 max:167 shoes: Saucony Excursion TR 12

picking up controls for SOGO

Wednesday Sep 23, 2020 #

8 AM

Cycling (Road) 11:36 intensity: (18 @0) + (5:46 @1) + (5:32 @2) 4.85 km (25.1 kph) +21m
ahr:149 max:167

3 PM

Cycling (Road) 12:16 intensity: (1:00 @0) + (7:45 @1) + (3:31 @2) 4.84 km (23.7 kph) +51m
ahr:144 max:161

4 PM

Cycling (Road) 45:28 intensity: (5 @0) + (15:42 @1) + (29:37 @2) + (4 @3) 19.72 km (26.0 kph) +121m
ahr:152 max:173

bit windy for a longer ride. finally went to the next pump track and it was pretty nice

Stretching 9:00 [0]
ahr:95 max:113

Tuesday Sep 22, 2020 #

8 AM

Running warm up/down 10:01 intensity: (35 @0) + (8:58 @1) + (28 @2) 1.71 km (5:51 / km) +1m 5:50 / km
ahr:141 max:152 shoes: Brooks Glycerin 18

Running tempo 17:36 intensity: (1 @0) + (25 @1) + (4:25 @2) + (6:26 @3) + (6:16 @4) + (3 @5) 4.0 km (4:24 / km) +18m 4:18 / km
ahr:176 max:192 shoes: Brooks Glycerin 18

first 3km @ 4:30min/km, last km @ 4:10min/km
planned on doing 15min @ 4:30min/km but sped up on the last km and kept going for a bit

Running warm up/down 4:46 intensity: (1 @0) + (38 @1) + (2:51 @2) + (1:16 @3) 0.82 km (5:49 / km) +4m 5:40 / km
ahr:163 max:178 shoes: Brooks Glycerin 18

Stretching 9:00 [0]
ahr:105 max:119

9 AM

Cycling (Road) 11:22 intensity: (3 @0) + (6:10 @1) + (5:09 @2) 4.87 km (25.7 kph) +38m
ahr:149 max:166

4 PM

Cycling (Road) 12:09 intensity: (42 @0) + (2:29 @1) + (8:47 @2) + (11 @3) 4.83 km (23.9 kph) +68m
ahr:152 max:174

Monday Sep 21, 2020 #

Note

auto upload from my watch seems to like to take time from zone 1 and put it in zone 3 so I'm not gonna use that until I can figure out whats wrong
7 AM

Running 35:06 intensity: (38 @0) + (28:31 @1) + (5:57 @2) 6.0 km (5:51 / km) +22m 5:45 / km
ahr:140 max:159 shoes: Brooks Glycerin 18

Stretching 8:00 [0]
ahr:87 max:126

8 AM

Cycling (Road) 11:34 intensity: (49 @0) + (6:31 @1) + (4:14 @2) 4.86 km (25.2 kph) +21m
ahr:145 max:162

3 PM

Cycling (Road) 11:50 intensity: (7 @0) + (4:39 @1) + (7:04 @2) 4.83 km (24.5 kph) +51m
ahr:150 max:164

4 PM

Orienteering (map reading) 25:00 [0]

Sunday Sep 20, 2020 #

10 AM

Running warm up/down 8:17 intensity: (4:04 @1) + (4:13 @2) 1.5 km (5:31 / km) +20m 5:11 / km
ahr:137 max:157 shoes: Saucony Excursion TR 12

running and some form drills drills

Orienteering (Sprint) 22:19 intensity: (28 @0) + (1:33 @1) + (6:39 @2) + (7:56 @3) + (5:39 @4) + (4 @5) *** 4.29 km (5:12 / km) +11m 5:08 / km
ahr:170 max:195 spiked:20/25c shoes: Saucony Excursion TR 12

pretty good race however as the sweat started to get into my eyes on the last few controls I messed up my direction leaving the controls a little bit not using my compass as much as I should have. Also going to number one, other people going off to the left messed me up and drew me left even though my initial bearing would have gotten me right to the control since there seemed to be a second unmarked small hill to the left, need to focus on myself and not get drawn in by others mistakes.

Running warm up/down 8:01 intensity: (5:12 @1) + (2:49 @2) 1.27 km (6:19 / km) +2m 6:16 / km
ahr:147 max:170 shoes: Saucony Excursion TR 12

cooldown picking up some controls
3 PM

Strength 33:00 intensity: (29:44 @0) + (2:49 @1) + (13 @2) + (14 @3)
ahr:107 max:153

Saturday Sep 19, 2020 #

8 AM

Running 48:42 intensity: (6:57 @1) + (41:23 @2) + (22 @3) 9.0 km (5:25 / km) +80m 5:11 / km
ahr:158 max:173 shoes: Brooks Glycerin 18

Stretching 8:00 [0]

Friday Sep 18, 2020 #

9 AM

Cycling (Road) 12:01 [1] 4.89 km (24.4 kph) +40m
ahr:145

2 PM

Cycling (Road) 12:27 [1] 4.86 km (23.4 kph) +69m
ahr:142

3 PM

Cycling (Road) 48:15 [1] 19.2 km (23.9 kph) +158m
ahr:138 max:161

would have gone for longer but the smoke was more smokey

Thursday Sep 17, 2020 #

9 AM

Cycling (Road) 11:52 [1] 4.86 km (24.6 kph) +38m
ahr:137 max:162

3 PM

Cycling (Road) 12:37 [1] 4.83 km (23.0 kph) +73m
ahr:142 max:160

8 PM

Running 13:02 [1] 2.51 km (5:12 / km) +11m 5:05 / km
ahr:149 max:172 shoes: Saucony Excursion TR 12

picking up controls for Level 2

Wednesday Sep 16, 2020 #

7 AM

Strength 18:40 [0]
ahr:102 max:140

8 AM

Cycling (Road) 11:05 [2] 4.85 km (26.3 kph) +40m
ahr:157 max:176

3 PM

Cycling (Road) 12:04 [2] 4.86 km (24.2 kph) +68m
ahr:151 max:166

6 PM

Running warm up/down 9:29 [1] 1.67 km (5:41 / km) +25m 5:17 / km
ahr:147 max:160 shoes: Saucony Koa ST

Orienteering (Forest) 55:23 intensity: (6:57 @1) + (39:14 @2) + (9:12 @3) *** 7.43 km (7:27 / km) +160m 6:44 / km
ahr:161 max:187 spiked:15/18c shoes: Saucony Koa ST

Orienteering in Nosehill
really wishing I had some 3/4 pants or some other knee protection because thorns were in full swing and even with gaiters my knees got shredded. had some issues with paying attention to the map after being drained from running through some very dense grass, trying to watch my footing on the lumpy ground and with the pain from all the thorns.
messed up on 6 by taking the wrong path which was my only major mistake other than a few minor ones which I could of done a little better on.

Tuesday Sep 15, 2020 #

9 AM

Cycling (Road) 11:33 [2] 4.83 km (25.1 kph) +36m
ahr:155 max:168

4 PM

Cycling (Road) 13:12 [2] 4.82 km (21.9 kph) +71m
ahr:150 max:169

7 PM

Running 58:12 [2] 10.27 km (5:40 / km) +169m 5:14 / km
ahr:154 max:172 shoes: Brooks Glycerin 18

easy run with Micheal and Leif from Micheals house to Nosehill and back

Monday Sep 14, 2020 #

7 AM

Running 32:27 [2] 6.01 km (5:24 / km) +38m 5:14 / km
ahr:159 max:179 shoes: Brooks Glycerin 18

Stretching warm up/down 9:00 [0]
ahr:108 max:128

9 AM

Cycling (Road) 10:59 [2] 4.87 km (26.6 kph) +34m
ahr:160 max:179

4 PM

Cycling (Road) 12:44 [2] 4.84 km (22.8 kph) +72m
ahr:153 max:170

Sunday Sep 13, 2020 #

10 AM

Running warm up/down 5:00 [1] 0.95 km (5:16 / km) +4m 5:09 / km
ahr:149 max:164

short warm-up run and some drills

Orienteering 24:16 [4] *** 4.86 km (5:00 / km) +48m 4:45 / km
ahr:183 max:200 spiked:23/24c shoes: Saucony Excursion TR 12

sogo L3 sprint race at bottomlands with a focus on control flow
The only mistake other than maybe some not perfect route choices was thinking that the circle was covering up a way through a building but it was on the shortest leg so not much time lost.

Running warm up/down 15:09 [2] 2.21 km (6:51 / km) +44m 6:14 / km
ahr:150 max:166 shoes: Saucony Excursion TR 12

picking up controls

Stretching warm up/down 5:31 [0]
ahr:103 max:140

Saturday Sep 12, 2020 #

12 PM

Running 28:37 [1] 5.04 km (5:41 / km) +31m 5:31 / km
ahr:148 max:167 shoes: Brooks Glycerin 18

easy run. hamstrings were very sore from yesterday

Stretching 10:00 [0]

Friday Sep 11, 2020 #

8 AM

Cycling (Road) 11:22 [1] 4.88 km (25.8 kph) +33m
ahr:148

2 PM

Cycling (Road) 12:25 [1] 4.84 km (23.4 kph) +66m
ahr:136

3 PM

Cycling (Road) 1:20:45 [1] 33.2 km (24.7 kph) +253m
ahr:137 max:163

easy ride to Shannon terrace and back. went passed the new pump track but it was absolutely packed with little kids on scooters so ill check it out some other time.

Stretching warm up/down 9:00 [0]
ahr:78 max:99

Thursday Sep 10, 2020 #

8 AM

Cycling (Road) 11:43 [1] 4.87 km (24.9 kph) +43m
ahr:149 max:164

4 PM

Cycling (Road) 13:49 [1] 5.22 km (22.7 kph) +70m
ahr:147 max:160

Wednesday Sep 9, 2020 #

8 AM

Cycling (Road) 11:20 [2] 4.86 km (25.7 kph) +42m
ahr:161 max:179

4 PM

Cycling (Road) 14:23 [2] 5.36 km (22.4 kph) +58m
ahr:153 max:165

6 PM

Orienteering 44:59 [3] ** 7.87 km (5:43 / km) +129m 5:17 / km
ahr:175 max:192 spiked:19/21c shoes: Saucony Excursion TR 12

only had an intermediate long no advanced course tonight.
only two mistakes:
1. at control 12 there were some unmarked paths and I was going for the second path and went down the first path instead. lost probably 2 minutes.
2. not really a mistake just bad route choice, going to 13 didn't want to go all the way up the hill and back down again so took the long way around on the path and cut onto a side path that was kinda hilly so bad decision should of just gone straight.

Running warm up/down 6:08 [2] 1.0 km (6:08 / km) +5m 5:59 / km
ahr:157 max:169 shoes: Saucony Excursion TR 12

had a bit of time for a cool down while waiting for my sister to finish

Tuesday Sep 8, 2020 #

8 AM

Cycling (Road) 13:56 [2] 5.22 km (22.5 kph) +35m
ahr:163 max:177

biking to school
3 PM

Cycling (Road) 13:19 [2] 4.94 km (22.3 kph) +70m
ahr:158 max:176

biking home
4 PM

Running long 1:05:38 [2] 12.01 km (5:28 / km) +88m 5:16 / km
ahr:164 max:187 shoes: Brooks Glycerin 18

was hurting a bit in the left knee and right shin but hopefully that's because I haven't done a long in a while

Stretching 9:00 [0]
ahr:99

Sunday Sep 6, 2020 #

3 PM

Running 31:43 [2] 5.06 km (6:16 / km) +199m 5:14 / km
ahr:156 max:175 shoes: Saucony Excursion TR 12

Friday Sep 4, 2020 #

7 AM

Running 25:57 [2] 5.0 km (5:11 / km) +35m 5:01 / km
ahr:156 max:184 shoes: Brooks Glycerin 18

Stretching warm up/down 9:00 [0]
ahr:100 max:125

Thursday Sep 3, 2020 #

12 PM

Running warm up/down 7:49 [1] 1.16 km (6:44 / km) +46m 5:37 / km
ahr:140 max:158

Orienteering 41:08 [3] *** 6.57 km (6:16 / km) +28m 6:08 / km
ahr:170 max:187 spiked:16/22c shoes: Saucony Excursion TR 12

course at nose hill focusing on bearings through forest. did pretty well with only some small errors. messed up my bearing at a couple controls but relocated quickly.

Running warm up/down 7:11 [1] 1.0 km (7:11 / km) +36m 6:05 / km
ahr:149 max:160 shoes: Saucony Excursion TR 12

Wednesday Sep 2, 2020 #

1 PM

Cycling (Road) 1:37:47 [1] 40.14 km (24.6 kph) +214m
ahr:137 max:161

pretty bad headwind in the second half

Tuesday Sep 1, 2020 #

12 PM

Strength warm up/down (activation) 2:00 [0]
ahr:98 max:121

Running warm up/down 10:00 [1] 1.67 km (5:59 / km)
ahr:146 max:162 shoes: Brooks Glycerin 18

Running intervals 12:00 [4] 2.95 km (4:04 / km) +9m 4:00 / km
ahr:177 max:191 shoes: Brooks Glycerin 18

3 x 4min @4 min/km w/ 2min easy
wanted to do 4 sets but was probably a bit tired after yesterday and probably could of benefited from a more proper warm-up
1st interval 4:00 min/km
2nd interval 4:04 min/km
3rd interval 4:06 min/km
could of definitely made these all 4 min/km but pace my watch shows me lags a bit so hard to know if my pace is dropping until its dropped a fair bit
calves were a bit sore during the warm-up and cooldown but that went away during the intervals

Running intervals (rest) 6:00 [3] 0.9 km (6:40 / km) +9m 6:21 / km
ahr:174 max:188 shoes: Brooks Glycerin 18

heart rate wasn't dropping very quickly

Running warm up/down 6:37 [2] 1.0 km (6:37 / km) +7m 6:24 / km
ahr:161 max:172 shoes: Brooks Glycerin 18

Stretching warm up/down 8:00 [0]

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