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Training Log Archive: mintore

In the 7 days ending Jan 13, 2019:

activity # timemileskm+mload
  Road running4 2:05:45 14.92(8:26) 24.01(5:14) 8842.0
  Orienteering1 1:43:15 5.71(18:05) 9.19(11:14) 2409 /14c64%29.5
  Stretching3 54:325.5
  Cycling1 30:25 10.0(19.7/h) 16.09(31.7/h)10.6
  Core!3 22:004.4
  Treadmill1 16:00 1.12(14:17) 1.8(8:53) 2245.6
  Weights1 14:004.9
  Heavy yard work1 13:242.6
  Warmup-down1 7:13 0.26(27:51) 0.42(17:18) 12.0
  Total10 6:26:34 32.01 51.51 5539 /14c64%107.1
  [1-5]10 6:26:10

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Sunday Jan 13, 2019 #

Event: OCIN TROL / WARS #7 Harbin Park
 
1 PM

Warmup-down 7:13 intensity: (15 @0) + (39 @1) + (1:34 @2) + (4:45 @3) 0.26 mi (27:51 / mi) +1m 27:24 / mi
ahr:90 max:136

Orienteering 1:43:15 intensity: (4 @0) + (20:52 @1) + (31:01 @2) + (38:06 @3) + (13:12 @4) *** 5.71 mi (18:05 / mi) +240m 16:00 / mi
ahr:137 max:158 spiked:9/14c shoes: Inov-8 200s

Meet 3 Race 3
Harbin Park Red 6.6 km
Not super clean but no whoppers. Worked pretty continuously in the 8" of snow, a lot of nav off big contour features, creeks, and compass. A bit dopey on map orientation at points. A very pretty day. Thanks Pat.
6 PM

Core! 8:00 [2]

35 sits + 4 1-min planks + 2-min back bridge

Stretching 25:32 [1]

nearly a lap through both sets of exercises

OCIN_Harbin_Jan_2019_6 Red - Splits

Saturday Jan 12, 2019 #

Treadmill (uphill) 16:00 [3] 1.12 mi (14:17 / mi) +224m 8:49 / mi
shoes: Saucony Guide 2018

12.5% 8 min at 15/mi then 1 min ea @ 12/mi, 15/mi

Weights 14:00 [3]

1 set
2 PM

Road running 41:42 intensity: (1 @0) + (12 @1) + (3:55 @2) + (26:15 @3) + (11:19 @4) 4.96 mi (8:24 / mi) +36m 8:13 / mi
ahr:145 max:158 shoes: Saucony Guide 2018

about 6" of snow so the roads were slippery and a bit sloppy in places, trail was mostly plowed though. Warm enough in shorts at 32; yeah for snow not rain!

Road running 11:46 intensity: (15 @1) + (10 @2) + (7:43 @3) + (3:38 @4) 1.38 mi (8:32 / mi)
ahr:150 max:156 shoes: Saucony Guide 2018

Heavy yard work (shovelling snow) 13:24 intensity: (2:40 @1) + (9:48 @2) + (56 @3)
ahr:131 max:142

Thursday Jan 10, 2019 #

Cycling (spin bike) 30:25 [3] 10.0 mi (19.7 mph)
max:155

Much harder workout than the recumbent bike.
Set at 13

Stretching 15:00 [1]

7 PM

Road running 22:59 intensity: (1:27 @1) + (1:43 @2) + (14:47 @3) + (5:02 @4) 2.98 mi (7:43 / mi) +14m 7:36 / mi
ahr:146 max:160 shoes: Saucony Guide 2018

Tuesday Jan 8, 2019 #

Core! 7:00 [2]

7 PM

Road running 30:12 intensity: (4 @0) + (46 @1) + (27:21 @2) + (2:01 @3) 3.47 mi (8:42 / mi) +19m 8:33 / mi
ahr:135 max:142 shoes: Saucony Guide 2018

Monday Jan 7, 2019 #

Core! 7:00 [2]

8 PM

Road running 19:06 intensity: (2:30 @1) + (4:54 @2) + (11:42 @3) 2.13 mi (8:58 / mi) +18m 8:44 / mi
ahr:125 max:149 shoes: Saucony Guide 2018

Stretching 14:00 [1]

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