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Training Log Archive: AndrewM

In the 7 days ending Sep 13, 2020:

activity	#	time	miles		km		+m				load
Cycling (Road)	9	3:03:02	45.6	(14.9/h)	73.39	(24.1/h)	670				236.0
Running	4	2:00:32	13.18	(9:09)	21.21	(5:41)	172				207.4
Orienteering	2	1:09:15	7.91	(8:45)	12.73	(5:26)	177	42 /	45c	93%	232.0
Stretching	4	33:31
Total	13	6:46:20	66.69		107.33		1019	42 /	45c	93%	675.5
[1-5]	13	6:12:49

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Sunday Sep 13, 2020 #

10 AM

Running warm up/down 5:00 [1] 0.95 km (5:16 / km) +4m 5:09 / km
ahr:149 max:164

short warm-up run and some drills

Orienteering 24:16 [4] *** 4.86 km (5:00 / km) +48m 4:45 / km
ahr:183 max:200 spiked:23/24c shoes: Saucony Excursion TR 12

sogo L3 sprint race at bottomlands with a focus on control flow
The only mistake other than maybe some not perfect route choices was thinking that the circle was covering up a way through a building but it was on the shortest leg so not much time lost.

Running warm up/down 15:09 [2] 2.21 km (6:51 / km) +44m 6:14 / km
ahr:150 max:166 shoes: Saucony Excursion TR 12

picking up controls

Stretching warm up/down 5:31 [0]
ahr:103 max:140

Saturday Sep 12, 2020 #

12 PM

Running 28:37 [1] 5.04 km (5:41 / km) +31m 5:31 / km
ahr:148 max:167 shoes: Brooks Glycerin 18

easy run. hamstrings were very sore from yesterday

Stretching 10:00 [0]

Friday Sep 11, 2020 #

8 AM

Cycling (Road) 11:22 [1] 4.88 km (25.8 kph) +33m
ahr:148

2 PM

Cycling (Road) 12:25 [1] 4.84 km (23.4 kph) +66m
ahr:136

3 PM

Cycling (Road) 1:20:45 [1] 33.2 km (24.7 kph) +253m
ahr:137 max:163

easy ride to Shannon terrace and back. went passed the new pump track but it was absolutely packed with little kids on scooters so ill check it out some other time.

Stretching warm up/down 9:00 [0]
ahr:78 max:99

Thursday Sep 10, 2020 #

8 AM

Cycling (Road) 11:43 [1] 4.87 km (24.9 kph) +43m
ahr:149 max:164

4 PM

Cycling (Road) 13:49 [1] 5.22 km (22.7 kph) +70m
ahr:147 max:160

Wednesday Sep 9, 2020 #

8 AM

Cycling (Road) 11:20 [2] 4.86 km (25.7 kph) +42m
ahr:161 max:179

4 PM

Cycling (Road) 14:23 [2] 5.36 km (22.4 kph) +58m
ahr:153 max:165

6 PM

Orienteering 44:59 [3] ** 7.87 km (5:43 / km) +129m 5:17 / km
ahr:175 max:192 spiked:19/21c shoes: Saucony Excursion TR 12

only had an intermediate long no advanced course tonight.
only two mistakes:
1. at control 12 there were some unmarked paths and I was going for the second path and went down the first path instead. lost probably 2 minutes.
2. not really a mistake just bad route choice, going to 13 didn't want to go all the way up the hill and back down again so took the long way around on the path and cut onto a side path that was kinda hilly so bad decision should of just gone straight.

Running warm up/down 6:08 [2] 1.0 km (6:08 / km) +5m 5:59 / km
ahr:157 max:169 shoes: Saucony Excursion TR 12

had a bit of time for a cool down while waiting for my sister to finish

Tuesday Sep 8, 2020 #

8 AM

Cycling (Road) 13:56 [2] 5.22 km (22.5 kph) +35m
ahr:163 max:177

biking to school

3 PM

Cycling (Road) 13:19 [2] 4.94 km (22.3 kph) +70m
ahr:158 max:176

biking home

4 PM

Running long 1:05:38 [2] 12.01 km (5:28 / km) +88m 5:16 / km
ahr:164 max:187 shoes: Brooks Glycerin 18

was hurting a bit in the left knee and right shin but hopefully that's because I haven't done a long in a while

Stretching 9:00 [0]
ahr:99

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