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Training Log Archive: AndrewM

In the 7 days ending Sep 5, 2020:

activity	#	time	miles		km		+m				load
Cycling (Road)	2	3:05:14	47.24	(15.3/h)	76.03	(24.6/h)	469				185.2
Running	4	1:30:52	10.03	(9:04)	16.14	(5:38)	163				171.4
Orienteering	2	59:39	6.33	(9:26)	10.18	(5:52)	53	16 /	22c	72%	170.1
Stretching	4	35:00
Strength	3	30:00
Total	7	6:40:45	63.6		102.35		685	16 /	22c	72%	526.8
[1-5]	6	5:35:45

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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]

Monday Aug 31, 2020 #

11 AM

Strength warm up/down (activation) 2:00 [0]
ahr:112 max:127

Running warm up/down 7:18 [1] 1.21 km (6:02 / km) +12m 5:45 / km
ahr:148 max:173 shoes: Saucony Excursion TR 12

picking up flagging again. Level 1 for the warm-up as usual

Orienteering 8:51 [2] ** 1.47 km (6:01 / km) +13m 5:46 / km
ahr:159 max:173 shoes: Saucony Excursion TR 12

Level 3 was a score-o and since Pearce estates is pretty small it was pretty short. did slightly mess up one control and forgot about another. the only reason I'm calling this easy not very-easy is because of the score-o strategy portion. heart rate is probably pretty low from having to stop and search for the flags a few times when they were either gone or in a hard to see spot

Orienteering 9:40 [3] * 2.14 km (4:31 / km) +12m 4:24 / km
ahr:170 max:188 shoes: Saucony Excursion TR 12

after the Level 3 course, i decided to go hard on the Level 2 one as well

Running warm up/down 8:00 [1] 1.25 km (6:24 / km) +9m 6:11 / km
ahr:146 max:169 shoes: Saucony Excursion TR 12

lap around the park for a cooldown

Stretching warm up/down 9:00 [0]
ahr:101 max:147

4 PM

Strength 26:00 [0]
ahr:96 max:127

Sunday Aug 30, 2020 #

12 PM

Cycling (Road) 1:27:27 [1] 35.89 km (24.6 kph) +255m
ahr:145 max:173

Stretching warm up/down 9:00 [0]

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