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Training Log Archive: spinner

In the 7 days ending May 24, 2015:

activity # timemileskm+m
  Cycling3 3:32:47 41.77 67.22 241
  Orienteering2 1:44:15 8.97(11:38) 14.43(7:13) 36
  Running3 1:18:27 8.11 13.05 23
  Cycling - Stationary2 1:10:00
  Core Strength2 40:00
  Strength 1 25:00
  Total10 8:50:29 58.84 94.7 300

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MoTuWeThFrSaSu

Sunday May 24, 2015 #

Event: OOC Classic Event: Britannia Park/Mud Lake
 
9 AM

Cycling 40:00 [2]

from mud lake to the war museum to watch a bit of the half marathon, then back to mud lake for the B-meet.
10 AM

Running warm up/down 15:00 [1]

Orienteering race 43:16 intensity: (6 @1) + (31 @2) + (8:55 @3) + (32:56 @4) + (48 @5) 8.33 km (5:12 / km) +4m 5:11 / km
ahr:176 max:185 shoes: Inov-8 X-Talon 212 2015

B-meet at Mud Lake/Britannia Park. very simple course technically with most of it being trail running, but that is to be expected for this area.

Long Advanced - Splits

Saturday May 23, 2015 #

2 PM

Strength 25:00 [1]

7 PM

Cycling 46:39 intensity: (1:38 @1) + (8:23 @2) + (35:48 @3) + (50 @4) 21.1 km (27.1 kph)
ahr:162 max:177

Friday May 22, 2015 #

8 AM

Note

3h mapping at Pine Grove.
9 PM

Cycling - Stationary 40:00 [2]

Core Strength 20:00 [1]

Thursday May 21, 2015 #

6 PM

Orienteering 1:00:59 intensity: (35:31 @1) + (16:57 @2) + (8:19 @3) + (9 @4) + (3 @5) 6.1 km (10:00 / km) +32m 9:45 / km
ahr:132 max:183 shoes: Inov-8 X-Talon 212 2015

Technical training on the Kanata Lakes map. did a multi-technique training with fog-O, line-O, and corridors. surprised to find a new 40 meter wide clear-cut corridor running strait through the map...

Wednesday May 20, 2015 #

8 AM

Note

4h of mapping at Pine Grove. the cooler temps kept most of the mosquitoes away. much nicer than yesterday.
6 PM

Running warm up/down 7:18 intensity: (2:07 @1) + (4:21 @2) + (50 @3) 1.16 km (6:18 / km)
ahr:141 max:164 shoes: Saucony Fastwitch 6

Running 49:09 intensity: (51 @1) + (1:16 @2) + (10:13 @3) + (36:48 @4) + (1 @5) 11.89 km (4:08 / km) +23m 4:06 / km
ahr:174 max:182 shoes: Saucony Fastwitch 6

OOC running training. did a repeat of the "pick-up sticks" exercise we did in the winter. I managed to run all of the "sticks" but was a bit over the 45min time limit.
7 PM

Running warm up/down 7:00 [1]

Tuesday May 19, 2015 #

8 AM

Note

1h of mapping at Pine Grove. The mosquitoes were absolutely terrible so I cut it short.
2 PM

Cycling 2:06:08 intensity: (20:00 @1) + (1:06:08 @2) + (40:00 @3) 46.12 km (21.9 kph) +241m

Biked to Almonte and explored the Riverside trail. it's a nice trail but it's a bit too rugged for a cross bike. had to walk the bike through a few of the really rocky/rooty parts, but I managed to bike most of it.

Monday May 18, 2015 #

8 PM

Cycling - Stationary 30:00 [2]

Core Strength 20:00 [1]

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