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Training Log Archive: dcady

In the 7 days ending Sep 26:

activity # timemileskm+m
  sailing2 1:56:12 10.48(5.4/h) 16.86(8.7/h)
  Orienteering1 1:51:18 4.8(23:11) 7.72(14:24) 165
  walking5 1:49:30 5.87(18:39) 9.45(11:35) 15
  running2 1:34:08 9.18(10:15) 14.77(6:22) 37
  strength3 1:15:41 0.33 0.53
  stretching5 1:15:00
  run/walk1 1:39 0.14(11:48) 0.22(7:20) 2
  Total13 9:43:28 30.8 49.57 220
  [1-5]9 4:20:06
averages - weight:163lbs

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Saturday Sep 26 #

stretching warm up/down 15:00 [0]

10 AM

sailing 29:22 intensity: (20:14 @0) + (38 @1) + (3:42 @2) + (3:15 @3) + (1:30 @4) + (3 @5) 2.4 mi (4.9 mph)
ahr:97 max:160 (rest day)

Moved the boat under power to its winter abode.

Friday Sep 25 #

8 AM

walking warm up/down 10:42 [0] 0.55 mi (19:27 / mi)
ahr:100 max:109 shoes: Asics GT2000-8

strength 28:41 intensity: (26:32 @0) + (55 @1) + (1:14 @3) 0.33 mi (1:26:36 / mi)
ahr:84 max:121

walking warm up/down 8:52 intensity: (8:38 @0) + (14 @1) 0.51 mi (17:23 / mi)
ahr:95 max:119 shoes: Asics GT2000-8

10 AM

stretching warm up/down 15:00 [0]

12 PM

walking 27:30 intensity: (26:35 @0) + (4 @1) + (51 @3) 1.36 mi (20:13 / mi)
ahr:73 max:113 shoes: Asics GT2000-8

Yay! 500 miles on this pair of shoes. Time for a new pair.

walking 23:15 [0] 1.2 mi (19:23 / mi) +8m 18:59 / mi
ahr:79 max:99 shoes: Asics GT2000-8

Thursday Sep 24 #

9 AM

Orienteering (Map Hike) 1:51:18 intensity: (9:22 @0) + (21:04 @1) + (34:29 @2) + (34:45 @3) + (10:36 @4) + (1:02 @5) 7.72 km (14:24 / km) +165m 13:01 / km
ahr:131 max:168 shoes: VJ Falcon

Last visit to Hunters Creek Park.
6 PM

sailing 1:26:50 intensity: (1:24:32 @0) + (1:00 @1) + (1:18 @3) 8.08 mi (5.6 mph)
ahr:75 max:121

With Adam. Got to sail after sunset. One of the last sails of the season. Boat comes out next week.

Wednesday Sep 23 #

6 PM

walking 21:44 intensity: (20:55 @0) + (48 @1) + (1 @3) 1.22 mi (17:46 / mi) +1m 17:43 / mi
ahr:103 max:114

strength (calesthenics) 18:00 [3]

7-minute workout. Pretty easy this time except for the "power pushups." Ugh!

stretching warm up/down 15:00 [0]
weight:163lbs

Tuesday Sep 22 #

8 AM

walking warm up/down 3:02 [0] 0.2 mi (15:10 / mi)
ahr:81 max:100 shoes: Asics GT2000-8

running warm up/down 11:13 intensity: (16 @0) + (20 @1) + (6:51 @2) + (3:46 @3) 1.09 mi (10:17 / mi)
ahr:132 max:143 shoes: Asics GT2000-8

running tempo 27:46 intensity: (1:37 @0) + (2:44 @1) + (1:04 @2) + (7:07 @3) + (15:14 @4) 2.8 mi (9:55 / mi)
ahr:142 max:157 shoes: Asics GT2000-8

3200 m at 5:40/km + 800 at 5:40/km. (Vickie 4/10).

running warm up/down 10:03 intensity: (1:56 @2) + (8:05 @3) + (2 @4) 0.89 mi (11:18 / mi) +17m 10:40 / mi
ahr:140 max:147 shoes: Asics GT2000-8

walking warm up/down 5:37 intensity: (4:26 @0) + (34 @1) + (25 @2) + (7 @3) + (5 @4) 0.3 mi (18:43 / mi) +4m 17:54 / mi
ahr:110 max:153 shoes: Asics GT2000-8

10 AM

stretching warm up/down 15:00 [0]

Monday Sep 21 #

6 PM

strength (calesthenics) 29:00 [3]

Sunday Sep 20 #

11 AM

walking warm up/down 3:27 intensity: (3:26 @0) + (1 @3) 0.22 mi (15:41 / mi)
ahr:85 max:91 shoes: Asics GT2000-8

running 45:06 intensity: (25 @0) + (2:45 @1) + (22:56 @2) + (19:00 @3) 4.4 mi (10:15 / mi) +20m 10:06 / mi
ahr:133 max:145 shoes: Asics GT2000-8

walking warm up/down 5:21 intensity: (3:53 @0) + (57 @1) + (17 @2) + (14 @3) 0.31 mi (17:15 / mi) +1m 17:03 / mi
ahr:110 max:137 shoes: Asics GT2000-8

run/walk 1:39 intensity: (32 @0) + (44 @1) + (9 @2) + (8 @3) + (6 @4) 0.14 mi (11:48 / mi) +2m 11:12 / mi
ahr:118 max:151 shoes: Asics GT2000-8

10 PM

stretching warm up/down 15:00 [0]

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