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Training Log Archive: GRennie

In the 31 days ending Aug 31, 2017:

activity # timemileskm+m
  Biking7 11:54:39 162.25(4:24) 261.12(2:44) 3356
  Hiking1 8:17:52 14.56(34:11) 23.44(21:14) 1639
  Gym Workout7 5:25:00
  Climbing1 1:30:00
  Orienteering2 1:23:40 4.59(18:15) 7.38(11:20) 364
  Running1 28:32 3.76(7:35) 6.05(4:43) 89
  Core1 15:00
  Total19 29:14:43 185.16 297.99 5448
  [1-5]11 13:58:54

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Thursday Aug 31, 2017 #

Gym Workout 45:00 [0]

Wednesday Aug 30, 2017 #

Orienteering 40:36 intensity: (17:30 @0) + (21:56 @1) + (1:10 @2) 3.59 km (11:19 / km) +199m 8:51 / km
ahr:126 max:154

Setting and Getting flags for my WET. 61 people - good turnout for Whytecliff, usually under attended.
Had estimated NBD for the win in 31:00. He got it in 30:30 so I'd say that was a pretty good guess!

Tuesday Aug 29, 2017 #

Biking 49:04 intensity: (38:51 @0) + (10:13 @1) 18.15 km (2:42 / km) +207m 2:33 / km
ahr:117 max:145

Rode to work. Was quite tired this morning so took it slow. Too slow I guess as I only got 10min of zone 1 :(. Gunna have to ride faster or it won't even be worth tracking/logging.


First real ride with clip-in shoes and I only fell over at one stop sign!
(That's one on each side now if you count the practice ride last night...)

Biking 46:56 intensity: (15:22 @0) + (29:11 @1) + (2:23 @2) 18.16 km (2:35 / km) +263m 2:25 / km
ahr:128 max:157

Rode Home.
Went up to 6th on the Hoskins hill Garmin segment (only 1.1 secs off of 5th too)

Monday Aug 28, 2017 #

Note

Physio before work - wants me to go get an X-ray for me ankle as he thinks it shouldn't still hurt so much after 6 weeks...

Coro moved my appointment from Thurs to right after work today so no gym :(

Sunday Aug 27, 2017 #

Orienteering 43:04 intensity: (20:11 @0) + (18:00 @1) + (4:53 @2) 3.79 km (11:22 / km) +165m 9:20 / km
ahr:124 max:153

Checked my control locations for the WET. Really nice day to go out by the ocean. Ankle felt good, only hurt when I jumped off too high rocks on the way back from the Islet

Core 15:00 [0]

Core and then physio exercises

Saturday Aug 26, 2017 #

Running 28:32 intensity: (57 @0) + (11:14 @1) + (11:14 @2) + (6 @3) + (52 @4) + (4:09 @5) 6.05 km (4:43 / km) +89m 4:24 / km
ahr:151 max:192 (injured) (sick)

Went for the first run in 6 weeks(!!!) to workout the kinks, boy were there kinks... Ankle hurts with every footfall, left hammy very tight and sore, and still not feeling 100%. But it was nice to be moving. All this biking made me forget how slow 5k running can be haha. Physio said to avoid trails and hills so I only went on the roads and some gravel paths. And only 89m of climb :p That's a flat run in LV I think.

Stopped at the mall to buy oranges for my mum then ran the last ~km home. This somehow caused the last part to go to zone 5 even though I was still only running 4:30ish. I guess the slight recovery then jumping straight back into it? Or carrying a couple oranges while running? :p haha. Either way leads to a very odd HR distribution.

Friday Aug 25, 2017 #

Gym Workout 40:00 [0]
(sick)

Feeling a bit better.

Tuesday Aug 22, 2017 #

Biking 45:52 intensity: (6:07 @0) + (23:55 @1) + (15:50 @2) 18.19 km (2:31 / km) +204m 2:23 / km
ahr:140 max:163 (sick)

Rode to work.

Biking 51:41 intensity: (12:48 @0) + (34:23 @1) + (4:30 @2) 18.46 km (2:48 / km) +261m 2:37 / km
ahr:133 max:170 (sick)

Rode home from work. Took it slow as by the end of the day my sickness had really set in. Stopped at MEC to buy some bike shoes on the way home though, maybe riding will be speedier from now on?

Monday Aug 21, 2017 #

Gym Workout 45:00 [0]

Saturday Aug 19, 2017 #

Biking 58:14 intensity: (10:47 @0) + (45:06 @1) + (2:21 @2) 21.62 km (2:42 / km) +232m 2:33 / km
ahr:133 max:170

Rode to the Microsemi company picnic at Burnaby Fraser Foreshore Park

Biking 56:38 intensity: (7:45 @0) + (31:32 @1) + (17:21 @2) 21.36 km (2:39 / km) +287m 2:29 / km
ahr:138 max:164

Rode From the picnic to Roche point to work on my map. Ended up that I was too hungry and tired, also the forest part is really hard I just don't know how to do it. So I gave up for today pretty quick and rode home.

Biking 33:44 intensity: (13:07 @0) + (18:12 @1) + (2:25 @2) 11.19 km (3:01 / km) +182m 2:47 / km
ahr:130 max:161

Rode to the mall from Roche point to renew my car insurance, :'(, then home.

Tuesday Aug 15, 2017 #

Biking 49:23 intensity: (26:31 @0) + (19:44 @1) + (3:08 @2) 18.25 km (2:42 / km) +195m 2:34 / km
ahr:124 max:157

Ride to work. Got unlucky with the lights.

Getting a watch with a HR monitor sure put a damper on my log, spend way to much time while biking in zone 0

Biking 49:34 intensity: (10:01 @0) + (24:41 @1) + (12:45 @2) + (2:07 @3) 18.58 km (2:40 / km) +282m 2:29 / km
ahr:138 max:172

Rode Home.

Monday Aug 14, 2017 #

Gym Workout 1:00:00 [0]

I keep avoiding core at the gym 'cause I'm like "oh I can just do that at home" but then I never do it at home... So I finally did it at the gym.

Physio this morning said to jog slow on the track or flat roads this week
C • ankle sprain + ultimate? 2

Sunday Aug 13, 2017 #

Biking 1:19:35 intensity: (49:31 @0) + (28:02 @1) + (2:02 @2) 23.29 km (3:25 / km) +311m 3:12 / km
ahr:121 max:152

Biked to the hatchery with an Australian Girl who is staying with us for a couple days. We stopped a bit for pictures of trees and whatnot. Makes you remember how beautiful your back yard is when someone comes like that.

Front tube exploded (Dads old MTB not my new one), rather shocking really, round the 2.5km on the way home. Didn't bring gear of course so jogged and walked home. At a light jog the ankle was painful on every step but bearable, wasn't till I tried to open up to a run coming down lynn valley that it was really painful. So yeah. No running.

Saturday Aug 12, 2017 #

Climbing 1:30:00 [0]

7 pitches at Cheakamus Cayon with the hardman. 5.7-10a. My first >5.9 leads

Thursday Aug 10, 2017 #

Gym Workout 45:00 [0]

Can finally do the physio exercises with less pain, maybe this weekend I can runnnnn

Wednesday Aug 9, 2017 #

Biking 48:20 intensity: (11:52 @0) + (31:08 @1) + (5:20 @2) 18.22 km (2:39 / km) +179m 2:32 / km
ahr:131 max:159

Biked to work.

Biking 49:52 intensity: (8:19 @0) + (16:20 @1) + (20:33 @2) + (4:40 @3) 18.72 km (2:40 / km) +279m 2:29 / km
ahr:138 max:171

Rode home from work. Watch died so I fudged the numbers a bit, noticeable change in battery life from the old one. Got my ass kicked by an old Asian man on the Hoskins hill so rode real hard.

Monday Aug 7, 2017 #

Gym Workout 45:00 [0]

Saturday Aug 5, 2017 #

Hiking 8:17:52 intensity: (3:54:56 @0) + (2:11:25 @1) + (1:27:53 @2) + (43:14 @3) + (24 @4) 23.44 km (21:14 / km) +1639m 15:44 / km
ahr:120 max:175

Hiked to the top of the West Lion from Cypress and back with a friend. Longer than we thought, not enough water was brought and I was very sore by the end. Nice to be out and about though. Ankle held up okay.

Also turns out I had my HR Zone settings wrong on the new watch so I just sifted them all by one here and have fixed it for future activities. Makes a bit more sense now as I wasn't sure I should have been hitting zone 4 on my ride to work...

Friday Aug 4, 2017 #

Note

1 year today till the WOC sprint Quali in Latvia
C • Let's go!!!! 2

Thursday Aug 3, 2017 #

Gym Workout 45:00 [0]

Wednesday Aug 2, 2017 #

Biking 45:41 intensity: (43 @0) + (8:11 @1) + (19:08 @2) + (13:09 @3) + (4:30 @4) 18.21 km (2:31 / km) +195m 2:23 / km

Ride to work, with my new watch :)
C • New watch? 4

Biking 50:05 intensity: (31 @0) + (7:30 @1) + (26:56 @2) + (14:40 @3) + (28 @4) 18.72 km (2:41 / km) +279m 2:29 / km

Rode Home from work

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