Training Log: Sudden
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Orienteering | 2 | 1:45:00 | 7.55 | (13:55) | 12.15 | (8:39) | 279 | |||||
| Running | 2 | 1:28:00 | 9.33 | (9:26) | 15.01 | (5:52) | 268 | |||||
| Bike Trainer | 1 | 40:00 | 14.52 | (21.8/h) | 23.37 | (35.1/h) | ||||||
| Strength | 1 | 32:00 | ||||||||||
| Total | 6 | 4:25:00 | 31.4 | 50.53 | 547 | |||||||
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Wednesday Apr 24 #
7 PM
Running 46:00 8.1 km (5:41 / km) +158m 5:10 / km
ahr:152 max:166
Some BT, mostly rail trail, tried the golf course but golfers were still out. As it has been lately, it is hard to get going; the first 5 minutes feel like the last 5 minutes of a tough workout. Better after that. Knees as usual.
Tuesday Apr 23 #
Bike Trainer 40:00 [3] 23.37 km (35.1 kph)
Back on Zwift and a group ride called XP Express on Makuri Islands. Semi hard.
Monday Apr 22 #
Strength 32:00 [3]
DB strength
Sunday Apr 21 #
9 AM
Orienteering 33:00 3.7 km (8:55 / km) +107m 7:47 / km
ahr:126 max:150
Putting out the last flags at/around Balls Falls (had to climb up the gorge twice...ugh). After that, hiking/spectating/picnicking with Adria and Katta at Louth.
Saturday Apr 20 #
2 PM
Orienteering 1:12:00 8.44 km (8:32 / km) +171m 7:44 / km
ahr:140 max:159
Putting out flags/units for the RtR at, mostly, Louth CA. Louth is small but has some of the best woods within a reasonable driving distance from Hamilton. My knees feeling a bit better than yesterday but the a) slower pace b) softer surface probably helped. If I had Louth around the corner, I could probably run a bit more often.
Friday Apr 19 #
6 PM
Running 42:00 6.91 km (6:05 / km) +110m 5:38 / km
ahr:142 max:159
Valley run from Lions Pool with Isak (yes, he did run a bit longer, as he should). Nice evening for a run. Another manageable run, but the steeper downhills were a bit uncomfortable.
- May 5 [1w, 3d]: Y - Challenge the Shield Adventure Run
- Jun 22 [8w, 2d]: ? - PNWOF 2024
- Aug 2 [14w, 1d]: Y - Canadian Orienteering Festival (including North American Championships)
- Oct 11 [24w, 1d]: ? - 2024 OUSA Nationals
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Apr 28 | | ||||||||||
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| Mar 31 | |
| Week Ending | Training hours by activity | ||||||||||
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| 10 | ||||||||||
| Apr 28 | | ||||||||||
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| Mar 31 | |
| Week Ending | Training kilometers by activity | ||||||||||||||||
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| 160 | ||||||||||||||||
| Apr 28 | | ||||||||||||||||
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