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Training Log: AndrewM

In the last 7 days:

activity # timemileskm+m
  Running6 3:08:59 21.81(8:40) 35.1(5:23) 239
  Biking (Road)9 2:20:55 36.34(15.5/h) 58.48(24.9/h) 442
  Orienteering2 47:19 2.67 4.29 1120 /25c80%
  Stretching5 43:00
  Strength1 33:00
  Total17 7:33:13 60.81 97.87 69220 /25c80%
  [1-5]16 5:44:22
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1:31
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SaSuMoTuWeThFr

Thursday Sep 24 #

8 AM

Running 47:58 intensity: (42 @0) + (3:01 @1) + (43:21 @2) + (54 @3) 9.0 km (5:20 / km) +84m 5:05 / km
ahr:159 max:174 shoes: Brooks Glycerin 18

Stretching warm up/down 9:00 [0]

9 AM

Biking (Road) 11:07 intensity: (1 @0) + (4:33 @1) + (6:33 @2) 4.86 km (26.2 kph) +21m
ahr:149 max:162

3 PM

Biking (Road) 13:33 intensity: (5:08 @0) + (5:51 @1) + (2:34 @2) 4.82 km (21.3 kph) +51m
ahr:125 max:165

Legs feeling tired
7 PM

Running 8:32 intensity: (29 @0) + (5:14 @1) + (2:49 @2) 1.79 km (4:46 / km) +8m 4:39 / km
ahr:147 max:167 shoes: Saucony Excursion TR 12

picking up controls for SOGO

Wednesday Sep 23 #

8 AM

Biking (Road) 11:36 intensity: (18 @0) + (5:46 @1) + (5:32 @2) 4.85 km (25.1 kph) +21m
ahr:149 max:167

3 PM

Biking (Road) 12:16 intensity: (1:00 @0) + (7:45 @1) + (3:31 @2) 4.84 km (23.7 kph) +51m
ahr:144 max:161

4 PM

Biking (Road) 45:28 intensity: (5 @0) + (15:42 @1) + (29:37 @2) + (4 @3) 19.72 km (26.0 kph) +121m
ahr:152 max:173

bit windy for a longer ride. finally went to the next pump track and it was pretty nice

Stretching 9:00 [0]
ahr:95 max:113

Tuesday Sep 22 #

8 AM

Running warm up/down 10:01 intensity: (35 @0) + (8:58 @1) + (28 @2) 1.71 km (5:51 / km) +1m 5:50 / km
ahr:141 max:152 shoes: Brooks Glycerin 18

Running tempo 17:36 intensity: (1 @0) + (25 @1) + (4:25 @2) + (6:26 @3) + (6:16 @4) + (3 @5) 4.0 km (4:24 / km) +18m 4:18 / km
ahr:176 max:192 shoes: Brooks Glycerin 18

first 3km @ 4:30min/km, last km @ 4:10min/km
planned on doing 15min @ 4:30min/km but sped up on the last km and kept going for a bit

Running warm up/down 4:46 intensity: (1 @0) + (38 @1) + (2:51 @2) + (1:16 @3) 0.82 km (5:49 / km) +4m 5:40 / km
ahr:163 max:178 shoes: Brooks Glycerin 18

Stretching 9:00 [0]
ahr:105 max:119

9 AM

Biking (Road) 11:22 intensity: (3 @0) + (6:10 @1) + (5:09 @2) 4.87 km (25.7 kph) +38m
ahr:149 max:166

4 PM

Biking (Road) 12:09 intensity: (42 @0) + (2:29 @1) + (8:47 @2) + (11 @3) 4.83 km (23.9 kph) +68m
ahr:152 max:174

Monday Sep 21 #

Note

auto upload from my watch seems to like to take time from zone 1 and put it in zone 3 so I'm not gonna use that until I can figure out whats wrong
7 AM

Running 35:06 intensity: (38 @0) + (28:31 @1) + (5:57 @2) 6.0 km (5:51 / km) +22m 5:45 / km
ahr:140 max:159 shoes: Brooks Glycerin 18

Stretching 8:00 [0]
ahr:87 max:126

8 AM

Biking (Road) 11:34 intensity: (49 @0) + (6:31 @1) + (4:14 @2) 4.86 km (25.2 kph) +21m
ahr:145 max:162

3 PM

Biking (Road) 11:50 intensity: (7 @0) + (4:39 @1) + (7:04 @2) 4.83 km (24.5 kph) +51m
ahr:150 max:164

4 PM

Orienteering (map reading) 25:00 [0]

Sunday Sep 20 #

10 AM

Running warm up/down 8:17 intensity: (4:04 @1) + (4:13 @2) 1.5 km (5:31 / km) +20m 5:11 / km
ahr:137 max:157 shoes: Saucony Excursion TR 12

running and some form drills drills

Orienteering 22:19 intensity: (28 @0) + (1:33 @1) + (6:39 @2) + (7:56 @3) + (5:39 @4) + (4 @5) *** 4.29 km (5:12 / km) +11m 5:08 / km
ahr:170 max:195 spiked:20/25c shoes: Saucony Excursion TR 12

pretty good race however as the sweat started to get into my eyes on the last few controls I messed up my direction leaving the controls a little bit not using my compass as much as I should have. Also going to number one, other people going off to the left messed me up and drew me left even though my initial bearing would have gotten me right to the control since there seemed to be a second unmarked small hill to the left, need to focus on myself and not get drawn in by others mistakes.

Running warm up/down 8:01 intensity: (5:12 @1) + (2:49 @2) 1.27 km (6:19 / km) +2m 6:16 / km
ahr:147 max:170 shoes: Saucony Excursion TR 12

cooldown picking up some controls
3 PM

Strength 33:00 intensity: (29:44 @0) + (2:49 @1) + (13 @2) + (14 @3)
ahr:107 max:153

Saturday Sep 19 #

8 AM

Running 48:42 intensity: (6:57 @1) + (41:23 @2) + (22 @3) 9.0 km (5:25 / km) +80m 5:11 / km
ahr:158 max:173 shoes: Brooks Glycerin 18

Stretching 8:00 [0]

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