Training Log Archive: AndrewMIn the 30 days ending Sep 30, 2023:
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Saturday Sep 30, 2023 #
Running 26:58 5.01 km (5:23 / km) +22m 5:16 / km
ahr:148 max:161 shoes: Hoka Clifton 8
Friday Sep 29, 2023 #
Running tempo 44:17 9.82 km (4:31 / km) +17m 4:28 / km
ahr:167 max:194 shoes: Hoka mach 5
First rep @3:45 felt good. Second rep @3:51 hurt.
Stomach was definitely not settled enough from my pre run snack and I started to get a stich in the second rep.
Will try to keep my hard efforts to the weekend or Tuesday/Thursday so I can have more time to fuel and let it settle after school before my run.
Always good to occasionally push myself mentally and run through the pain anyhow.
Stretching 18:00 [0]
ahr:94 max:135
Thursday Sep 28, 2023 #
Cycling (Indoors) 40:00
ahr:136 max:148
Wednesday Sep 27, 2023 #
Running 25:22 5.01 km (5:04 / km) +48m 4:50 / km
ahr:148 max:160 shoes: Hoka Clifton 8
Tuesday Sep 26, 2023 #
Running 1:00:24 10.51 km (5:45 / km) +267m 5:06 / km
ahr:156 max:176 shoes: Hoka Clifton 8
Monday Sep 25, 2023 #
Note
(rest day)
Sunday Sep 24, 2023 #
Orienteering warm up/down 15:01 2.06 km (7:18 / km) +67m 6:17 / km
ahr:140 max:163 shoes: Inov-8 Oroc Ultra 290
Orienteering race 1:06:11 8.51 km (7:47 / km) +238m 6:50 / km
ahr:172 max:199 shoes: Inov-8 Oroc Ultra 290
Much better than yesterday but still 2 mistakes. Fun and pretty technical. It would definitely be easier once the undergrowth dies tho. Certainly reinforced that I might need to go some more precise compass work at speed though.
1 - solid start
2 - Good, rolled my ankle but it was fine
3 - Killed it with the aggressive route
4 - Good
5 - Ran right past the control, was within a few meters of it but was looking right not left. It was pretty buried in the ferns tho. Pretty vague area so it was hard to relocate. (lost 3min)
6 - A little sloppy but had the spur to catch me
7 - good
8 - Was reading to 9 by accident but luckily they were very similar legs. Lost map contact and then planned to just run until I hit the stream. Ended up right at the control but thought is was the wrong one for a sec until I realised I was trying to go to 8 and not 9. Somehow was only 6s behind
9 - Already read this leg going to 8 so it was easy enough
10 - Others seemed to struggle with this one for some reason but my bearing took me right where I needed to be
11 - Couldn't find the water stop so that might have distracted me a little. Then went high on the hill to make sure I wouldn't overrun it.
12 - Very good rough map reading. felt just like some parts of the DV
13 - didn't see that the trail came down a lot so climbed some extra
14 - Super thorny for the first bit. then left the trail a little late.
15 - really bunged the exit on this one and went up the wrong ridge. The change of the map sides from vertical to horizontal threw me off a bit as i went 90 degrees off from where I was trying to go. Recovered and salvaged the leg pretty well. (lost 1min)
16 - good
17 - nice little trail contouring along the hill. Then some nice big features to polish it off.
F - Beat Isak by 5 seconds on this split...W
Saturday Sep 23, 2023 #
Orienteering warm up/down 15:00 1.97 km (7:37 / km) +63m 6:34 / km
ahr:151 max:176 shoes: Inov-8 Oroc Ultra 290
Orienteering race 1:10:31 10.65 km (6:37 / km) +206m 6:02 / km
ahr:175 max:192 shoes: Inov-8 Oroc Ultra 290
Physically, I felt good but I took some bad bearings in the flat area and lost a lot of time on two controls. Nice to race in some open woods for the first time in a little bit. Clearly, I need to practice fast compass running on very vague terrain.
1 - Started off well, easy trail leg though
2 - A good bearing and reading off nearby features paid off well. There were two other controls at the edge of the circle but I was pretty confident I was going to right one
3 - Exited the control in a bad direction and then got my bearing a little turned around for a sec down on the flood plain. Recovered fairly well but then finding the 50cm tall bolder marked as a large boulder and 1m according to the CD was a little hard, especially in the muddy swamp.
4 - Good
5 - The map was pretty weird in the first half but went fine. Maybe should have pushed through the swamp
6 - Changed my route after I saw the hill on the other side of the ravine. Should have just gone out to the spur in the first place. Tried to aim off to the right of the control at the end and then use the path/steam to guide me into the control but I didn't see it until I was on it.
7 - Good
8 - Bearing started well and I thought I had managed to read the swamp but then I ended up hitting 11. Then went down to the trail and left the wrong bend. Ended up a little off the map looking at 50cm high boulders that were covered by the line and circle and on rides that were off the map by a millimeter. Turns out it was on a boulder that was 10cm high. (lost 3min)
9 - Bit of a bad bearing at the start but then corrected and hooked in
10 - saw the control from pretty far away
11 - Got pulled off my bearing by deer tracks thinking it was from orienteers but then thought I was at the swampy clearing and nailed my bearing from there. Guess I was at the other swamp because I ended up running into an unmapped rootstock and then relocating of the trail. (lost 2min)
12 - Good
13 - Got a little disoriented coming out of the marsh but corrected it quickly
14 - Nailed it beautifully, rare to beat Isak and Keegan on a mostly trail leg
15 - Good
16 - Forgot where I was going for a sec after going through the slash
17-F - nice fast trails, legs felt pretty good
Friday Sep 22, 2023 #
Cycling (Indoors) 39:34
ahr:125 max:142
Thursday Sep 21, 2023 #
Running 25:02 5.02 km (4:59 / km) +16m 4:55 / km
ahr:142 max:156 shoes: Hoka Clifton 8
Wednesday Sep 20, 2023 #
Running 26:27 5.0 km (5:17 / km) +22m 5:10 / km
ahr:146 max:162 shoes: Hoka Clifton 8
Tuesday Sep 19, 2023 #
Cycling (Road) 19:37 7.49 km (22.9 kph) +3m
ahr:148 max:168
Running intervals 57:14 12.85 km (4:27 / km) +14m 4:26 / km
ahr:167 max:191 shoes: Hoka mach 5
[1, 1.5, 2, 2.5, 3, 3, 2.5, 2, 1.5, 1] min w/ 75s easy
Felt good. Could have pushed more in the last couple but stayed with the group. Not as fast as I would have liked but a good starting point after not doing speed work for a bit.
Cycling (Road) 24:22 7.53 km (18.5 kph) +30m
ahr:155 max:172
Monday Sep 18, 2023 #
Note
(rest day)
Sunday Sep 17, 2023 #
Running warm up/down 2:54 0.56 km (5:12 / km) +7m 4:53 / km
ahr:125 max:150 shoes: Inov-8 X-talon 255 v2
Orienteering 37:08 6.21 km (5:59 / km) +124m 5:26 / km
ahr:176 max:189 shoes: Inov-8 X-talon 255 v2
Course was pretty easy and the map was pretty out of date but a decent workout. Beating Isak is always nice too
Strength 16:00 [0]
ahr:93 max:120
Running 16:01 3.03 km (5:17 / km) +14m 5:10 / km
ahr:144 max:154 shoes: Hoka Clifton 8
Stretching 18:00 [0]
ahr:74 max:110
Saturday Sep 16, 2023 #
Running 32:52 6.08 km (5:24 / km) +41m 5:14 / km
ahr:141 max:162 shoes: Hoka Clifton 8
Friday Sep 15, 2023 #
Running long 1:30:19 17.04 km (5:18 / km) +299m 4:52 / km
ahr:158 max:177 shoes: Hoka Clifton 8
Last bit down rail trail was a bit boring but felt good throughout
Side note: anyone know if the governors road part of the DV map is still nice and worth checking out? Looks like some nice woods in there
Thursday Sep 14, 2023 #
Cycling (Indoors) 42:54
ahr:124 max:138
Wednesday Sep 13, 2023 #
Running intervals 50:01 10.01 km (5:00 / km) +222m 4:30 / km
ahr:170 max:190 shoes: Hoka Speed Goat 5
Weird run, meant to do 5x3 and didn't realize until the 4th rep. Thought they were just feeling really long for some reason. Still was in Z4 throughout most of it and it felt great. Oddly enough 5x5 was exactly what I needed distance wise for the loop and 5x3 would have been to short
Tuesday Sep 12, 2023 #
Running 36:33 7.2 km (5:05 / km) +50m 4:54 / km
ahr:156 max:177 shoes: Hoka Clifton 8
GPS was way off so dist is an estimate from all trails
Monday Sep 11, 2023 #
Note
(rest day)
Sunday Sep 10, 2023 #
Running long 1:23:41 15.27 km (5:29 / km) +245m 5:04 / km
ahr:156 max:179 shoes: Hoka Speed Goat 5
Saturday Sep 9, 2023 #
Running 34:13 6.41 km (5:20 / km) +102m 4:57 / km
ahr:150 max:167 shoes: Hoka Clifton 8
Stretching 18:00 [0]
ahr:62 max:91
Friday Sep 8, 2023 #
Strength 18:00
ahr:106 max:141
Thursday Sep 7, 2023 #
Running intervals 49:27 10.0 km (4:57 / km) +53m 4:49 / km
ahr:156 max:180 shoes: Hoka mach 5
Wednesday Sep 6, 2023 #
Running 39:46 7.29 km (5:27 / km) +46m 5:17 / km
ahr:147 max:170 shoes: Hoka Clifton 8
Tuesday Sep 5, 2023 #
Running 34:41 6.19 km (5:36 / km) +102m 5:11 / km
ahr:150 max:168 shoes: Hoka Clifton 8
Monday Sep 4, 2023 #
Note
(rest day)
Sunday Sep 3, 2023 #
Running long 1:21:34 15.01 km (5:26 / km) +113m 5:14 / km
ahr:151 max:181 shoes: Hoka Clifton 8
Saturday Sep 2, 2023 #
Running 31:31 6.01 km (5:15 / km) +86m 4:54 / km
ahr:144 max:165 shoes: Hoka Clifton 8
Friday Sep 1, 2023 #
Cycling (Road) 45:34 18.84 km (24.8 kph) +168m
ahr:148 max:168