Training Log Archive: AndrewMIn the 7 days ending Apr 22:
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Monday Apr 22 #
7 PM
Strength 17:00
ahr:85 max:132
Feeling pretty good today. Calves are just a bit tight and I seem to have tweaked my right shoulder. It's going to be a light week ahead of what I have planned next week which will probably be my highest mileage week ever and almost all orienteering
Sunday Apr 21 #
Event: Raid the Rib Adventure Run
10 AM
Orienteering race 2:39:30 23.69 km (6:44 / km) +467m 6:08 / km
ahr:163 max:182 shoes: Inov-8 X-talon 255 v2
Raid the Rib with Isak
Pretty tough but we didn't have anyone to push us physically like at Raid the Hammer. Really nice area tho
Pretty tough but we didn't have anyone to push us physically like at Raid the Hammer. Really nice area tho
Saturday Apr 20 #
11 AM
Running 25:58 5.09 km (5:06 / km) +53m 4:51 / km
ahr:156 max:165 shoes: Hoka Clifton 9
Busy day so i'm doing 2 x 5k. An aid station by popeyes and a bunch of people out running with bibs, not sure what race it was.
1 PM
Note
Turns out the race was the Foxtail 50k. The course was 2x25k out and back loops on the rail trail. That sounds like hell to me.
4 PM
Running 25:40 5.04 km (5:06 / km) +53m 4:50 / km
ahr:150 max:165 shoes: Hoka Clifton 9
Picked up the local legend for rail trail old Ancaster to Main. Now I can move to Ottawa in peace
Friday Apr 19 #
5 PM
Cycling (Indoors) 33:17
ahr:119 max:133
Left shin a bit tender today in spots. Going to be doing much more O starting next week tho so I'm not too worried Abt it rn. Just gotta have it hold up for the raid.
Thursday Apr 18 #
4 PM
Running 51:35 10.01 km (5:09 / km) +50m 5:02 / km
ahr:147 max:163 shoes: Hoka Clifton 9
Quads and hammys were a bit tight. Felt good for the first couple k then my shins started to hurt a bit. Usual bike tm tho so they'll get some rest
Stretching 18:00 [0]
ahr:81 max:123
Wednesday Apr 17 #
3 PM
Running intervals 57:11 7.49 km (7:38 / km)
ahr:148 max:184 shoes: Hoka mach 5
Jan's sprint WO
3 x [5 x [33m build, 33m cruize, 33m build, stop fast turn and accelerate, repeat to start position then rest 90 sec (standing)] w/ 3min rest per set (standing)]
Felt good but was a bit lightheaded by the end, probably under fueled. My hamstrings are already sore just getting out of the shower
First 2 were a little fast but then reliably hit 41/42 for the rest
3 x [5 x [33m build, 33m cruize, 33m build, stop fast turn and accelerate, repeat to start position then rest 90 sec (standing)] w/ 3min rest per set (standing)]
Felt good but was a bit lightheaded by the end, probably under fueled. My hamstrings are already sore just getting out of the shower
First 2 were a little fast but then reliably hit 41/42 for the rest
Tuesday Apr 16 #
11 AM
Running 41:12 7.39 km (5:35 / km) +142m 5:05 / km
ahr:153 max:168 shoes: Hoka Clifton 8
Feeling pretty stiff