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Training Log Archive: spinner

In the 7 days ending Jun 7, 2015:

activity # timemileskm+m
  Running4 3:13:51 12.14 19.53 624
  Orienteering2 1:49:06 10.69(10:12) 17.2(6:21) 124
  Cycling1 1:42:15 29.56(17.3/h) 47.57(27.9/h) 159
  Cycling - Stationary2 1:00:00
  Core Strength2 20:00
  Total8 8:05:12 52.38 84.31 907

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MoTuWeThFrSaSu

Sunday Jun 7, 2015 #

11 AM

Running warm up/down 15:00 [2]

Orienteering race 56:22 intensity: (10:00 @2) + (30:00 @3) + (16:22 @4) 9.23 km (6:06 / km) +99m 5:48 / km
shoes: Inov-8 X-Talon 212 2015

Sunday meet at NRC. was a mix of urban and new forest terrain to the north of the campus.

Saturday Jun 6, 2015 #

9 AM

Running hills 1:26:16 intensity: (27:14 @1) + (30:13 @2) + (26:53 @3) + (1:04 @4) + (52 @5) 9.44 km (9:08 / km) +598m 6:56 / km
ahr:145 shoes: Icebug Spirit5 OLX

At Mt. Pakenham ski hill. ran up and down all the major ski runs then did 5 short hill repeats. finished with a jog up to the top in the forest. woods look nice.

Friday Jun 5, 2015 #

8 PM

Cycling - Stationary 30:00 [1]

9 PM

Core Strength 10:00 [1]

Thursday Jun 4, 2015 #

5 PM

Cycling 1:42:15 intensity: (42:15 @2) + (1:00:00 @3) 47.57 km (27.9 kph) +159m

Wednesday Jun 3, 2015 #

6 PM

Running 1:17:35 intensity: (40:03 @1) + (23:32 @2) + (10:00 @3) + (3:20 @4) + (40 @5) 10.1 km (7:41 / km) +26m 7:35 / km
ahr:133 max:220 shoes: Asics GEL-FujiRacer 3

OOC running training. ran down to Mud Lake and did one lap of the lake on the trails. divided the loop into 10 intervals with equal recovery between each. after full recovery did 2x the berm trail + running every trail that went down to the river, then road back to the start. full recovery between each. reversed direction on the second. finished with a 600m on the road (1:46).

Tuesday Jun 2, 2015 #

6 PM

Running warm up/down 15:00 [2]

Orienteering 52:44 intensity: (7:24 @1) + (13:54 @2) + (17:55 @3) + (12:01 @4) + (1:30 @5) 7.97 km (6:37 / km) +25m 6:31 / km
ahr:160 max:203 shoes: Inov-8 X-Talon 212 2015

Summer Solstice #1 at Timm Rd South.

Monday Jun 1, 2015 #

8 PM

Cycling - Stationary 30:00 [1]

Core Strength 10:00 [1]

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