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Training Log Archive: AndrewM

In the 7 days ending Oct 17, 2020:

activity # timemileskm+mload
  Running6 3:31:26 25.37(8:20) 40.82(5:11) 440391.2
  Cycling (Road)7 1:59:51 30.0(15.0/h) 48.28(24.2/h) 491174.2
  Orienteering2 50:29 6.58(7:40) 10.59(4:46) 8640 /43c93%134.7
  Stretching4 25:20
  Strength1 24:00
  Total14 7:11:06 61.95 99.7 101740 /43c93%700.1
  [1-5]13 6:12:47

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SuMoTuWeThFrSa

Saturday Oct 17, 2020 #

10 AM

Running warm up/down 5:23 intensity: (22 @0) + (2:18 @1) + (2:43 @2) 1.0 km (5:21 / km) +6m 5:12 / km
ahr:146 max:165 shoes: Saucony Koa ST

Orienteering 23:56 intensity: (20 @0) + (16 @1) + (3:32 @2) + (18:48 @3) + (1:00 @4) ** 4.74 km (5:03 / km) +70m 4:42 / km
ahr:173 max:187 spiked:16/18c shoes: Saucony Koa ST

Quite slow in the snow and ice. Toe was a bit sorer on the run today than yesterday but not too much of an issue.
Only mistakes were route choice; going to 12 should of gone to the upper fence as i had to do around a bit further through the lower fence, and going to 16 i was a bit high up on the hill and should of gone straighter.
Course was pretty easy as we couldn't go into SAIT so pretty bland but sill fun.

Friday Oct 16, 2020 #

8 AM

Cycling (Road) 11:52 intensity: (39 @0) + (8:39 @1) + (2:34 @2) 4.84 km (24.5 kph) +38m
ahr:144 max:159

2 PM

Cycling (Road) 14:05 intensity: (16 @0) + (12:53 @1) + (55 @2) + (1 @3) 4.92 km (21.0 kph) +77m
ahr:143 max:160

4 PM

Running 19:57 intensity: (33 @0) + (5:50 @1) + (13:34 @2) 4.01 km (4:59 / km) +18m 4:52 / km
ahr:151 max:168 shoes: Brooks Glycerin 18

shake-out run. wish I could have gotten out before the snow but oh well
Toe was still a little sore on the run but the pain will probably be gone tomorrow.

Stretching 8:58 [0]
ahr:78 max:111

Thursday Oct 15, 2020 #

1 PM

Running long 1:51:20 intensity: (25 @0) + (23:31 @1) + (1:15:06 @2) + (11:25 @3) + (53 @4) 21.0 km (5:18 / km) +260m 5:00 / km
ahr:159 max:190 shoes: Brooks Glycerin 18

Longest run I've ever done by a long shot. Started out as just going around the reservoir but felt good so kept going for the half-marathon, but apparently it's actually 21.1km for the HM so i still don't have a record saved in strava or Garmin.
Forgot i had coaching tonight but that seemed to help loosen everything up and i was able to run for the most part.

Stretching warm up/down 9:00 [0]
ahr:86 max:106

8 PM

Note
(injured)

fell into a hole while coaching SOGO and must of bent my toe wrong since it's all swollen and I can't put much weight on it. hopefully feels better tomorrow

Wednesday Oct 14, 2020 #

8 AM

Cycling (Road) 12:01 intensity: (43 @0) + (29 @1) + (10:42 @2) + (7 @3) 4.87 km (24.3 kph) +40m
ahr:157 max:172

finally, some snow, roads, and bike paths had melted already for the most part but still slid out once
3 PM

Running warm up/down 5:12 intensity: (32 @0) + (2:47 @1) + (1:52 @2) + (1 @3) 0.92 km (5:39 / km) +9m 5:23 / km
ahr:141 max:161

Stretching warm up/down 3:31 [0]
ahr:114 max:151

Running 20:43 intensity: (21 @0) + (3:06 @1) + (13:54 @2) + (3:22 @3) 4.33 km (4:47 / km) +33m 4:37 / km
ahr:158 max:179

XC team run, we were supposed to be doing hills but some people were feeling up to it so ill probably do a long or intervals tomorrow.
luckily snow was all but gone

Running warm up/down 4:34 intensity: (6 @0) + (1:05 @1) + (3:22 @2) + (1 @3) 0.94 km (4:52 / km)
ahr:154 max:168

4 PM

Cycling (Road) 12:45 intensity: (4 @0) + (5:13 @1) + (7:26 @2) + (2 @3) 4.95 km (23.3 kph) +78m
ahr:149 max:171

Tuesday Oct 13, 2020 #

8 AM

Cycling (Road) 11:36 intensity: (1:02 @0) + (14 @1) + (9:59 @2) + (21 @3) 4.88 km (25.2 kph) +43m
ahr:157 max:175

3 PM

Running warm up/down 5:00 intensity: (19 @0) + (1:46 @1) + (2:54 @2) + (1 @3) 0.91 km (5:29 / km) +7m 5:17 / km
ahr:149 max:163

Stretching warm up/down 3:51 [0]
ahr:125 max:145

Running 27:16 intensity: (20 @0) + (59 @1) + (17:18 @2) + (6:20 @3) + (2:19 @4) 5.76 km (4:44 / km) +87m 4:24 / km
ahr:165 max:187

run wiht XC team, going easy for the first 2k then picking up the pace
4 PM

Cycling (Road) 12:45 intensity: (1:50 @1) + (10:53 @2) + (2 @3) 4.82 km (22.7 kph) +67m
ahr:156 max:171

Monday Oct 12, 2020 #

2 PM

Cycling (Road) 44:47 intensity: (2:12 @0) + (26:56 @1) + (15:37 @2) + (2 @3) 18.99 km (25.4 kph) +148m
ahr:145 max:168

Cold and lots of sleat so didn't go for too long

Sunday Oct 11, 2020 #

10 AM

Running warm up/down 1:25 intensity: (33 @0) + (37 @1) + (10 @2) + (5 @3) 0.3 km (4:45 / km) +20m 3:34 / km
ahr:129 max:174 shoes: Brooks Glycerin 18

quick run up and down a small hill a few times

Orienteering 26:33 intensity: (17 @1) + (13:50 @2) + (10:41 @3) + (1:45 @4) *** 5.86 km (4:32 / km) +16m 4:28 / km
ahr:169 max:188 spiked:24/25c shoes: Brooks Glycerin 18

L3 at Linsey park focusing on route choice. made a few small route choice errors but pretty solid route choices for most of it other than near the end where I choose a few bad routes due to wanting to avoid hills as my legs were getting tired.
Only major mistake was on the second last control i was focusing to much on the last control and passed it losing about 15 seconds
Also HR seemed to drop of pretty hard and the HR graph was pretty choppy so idk if my watch was right since it dropped by from 182 to 159 in 30 seconds and stayed like that near the end of the race.

Running 10:36 intensity: (12 @0) + (9:56 @1) + (28 @2) 1.65 km (6:25 / km)
ahr:141 max:152

picking up controls
2 PM

Strength 24:00 [0]
ahr:96 max:117

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