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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Oct 3:

activity # timemileskm+m
  Orienteering1 2:04:39 3.79(32:53) 6.1(20:26) 79
  running2 1:38:11 9.81(10:00) 15.79(6:13) 18
  stretching5 1:15:00
  walking3 1:10:33 3.91(18:03) 6.29(11:13) 28
  bike1 1:03:21 9.9(6:24) 15.93(3:59) 41
  strength2 49:00
  Total10 8:00:44 27.41 44.11 166
  [1-5]7 2:39:11
averages - weight:164lbs

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Saturday Oct 3 #

10 AM

Orienteering (Map Hike) 2:04:39 intensity: (2:04:35 @0) + (4 @3) 3.79 mi (32:53 / mi) +79m 30:54 / mi
ahr:81 max:107 shoes: Garmont Lagorai GTX

With Barbara at Emery Park. Had a few issues. #20: clued as a fence/creek: No fence. Up on the bank, not in the creek. #6: Clued as man-made. Object had been removed. Marker was in nearby woods. #15: clued as boundary marker. No such object. Marker was on fence end instead.

Ran across this little stone
building. An old root cellar?

6 PM

stretching warm up/down 15:00 [0]

Friday Oct 2 #

11 AM

bike 1:03:21 intensity: (55:48 @0) + (6:51 @1) + (41 @2) + (1 @3) 9.9 mi (6:24 / mi) +41m 6:19 / mi
ahr:102 max:130

Thursday Oct 1 #

11 AM

walking 53:35 intensity: (53:34 @0) + (1 @3) 2.94 mi (18:14 / mi) +16m 17:55 / mi
ahr:81 max:107 weight:164lbs (rest day) shoes: Asics GT2000-8

Wednesday Sep 30 #

6 PM

strength (calesthenics) 18:00 [3]

7-minute workout.

stretching warm up/down 15:00 [0]

Tuesday Sep 29 #

9 AM

walking warm up/down 3:06 intensity: (33 @0) + (2:32 @1) + (1 @3) 0.2 mi (15:30 / mi)
ahr:114 max:123 shoes: Asics GT2000-8

running warm up/down 10:03 intensity: (1 @0) + (16 @1) + (3 @2) + (2:05 @3) + (4:36 @4) + (3:02 @5) 0.98 mi (10:15 / mi)
ahr:160 max:178 shoes: Asics GT2000-8

running tempo 33:04 intensity: (1:47 @1) + (3:34 @2) + (17:42 @3) + (9:15 @4) + (46 @5) 3.4 mi (9:44 / mi)
ahr:142 max:172 shoes: Asics GT2000-8

5 x 1000 m at tempo.

running warm up/down 10:02 intensity: (17 @1) + (2:15 @2) + (7:30 @3) 0.91 mi (11:01 / mi) +18m 10:23 / mi
ahr:137 max:144 shoes: Asics GT2000-8

walking warm up/down 5:44 intensity: (4:24 @0) + (28 @1) + (28 @2) + (15 @3) + (5 @4) + (4 @5) 0.3 mi (19:06 / mi) +3m 18:29 / mi
ahr:109 max:168 shoes: Asics GT2000-8

11 AM

stretching warm up/down 15:00 [0]

Monday Sep 28 #

10 AM

strength (calesthenics) 31:00 [3]

stretching warm up/down 15:00 [0]

Sunday Sep 27 #

8 AM

walking warm up/down 3:13 intensity: (3:12 @0) + (1 @3) 0.21 mi (15:19 / mi) +3m 14:41 / mi
ahr:87 max:90 shoes: Asics GT2000-8

running 45:02 intensity: (21 @0) + (7:13 @1) + (22:17 @2) + (15:11 @3) 4.52 mi (9:58 / mi)
ahr:131 max:144 shoes: Asics GT2000-8

Just a little jog around town to burn some calories. Iconic run down the Olmsted Parkways.

walking warm up/down 4:55 intensity: (4:05 @0) + (37 @1) + (3 @2) + (10 @3) 0.26 mi (18:56 / mi) +5m 17:49 / mi
ahr:105 max:141 shoes: Asics GT2000-8

9 AM

stretching warm up/down 15:00 [0]

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