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Training Log Archive: dcady

In the 7 days ending Oct 10:

activity # timemileskm+m
  walking6 2:26:00 6.87(21:15) 11.06(13:12) 22
  Orienteering1 1:49:24 6.45(16:58) 10.38(10:32) 18915 /18c83%
  running2 1:32:30 8.72(10:36) 14.03(6:35) 33
  kayak1 1:32:18 3.59(25:42) 5.78(15:58) 3
  stretching6 1:30:00
  strength3 1:19:41
  Total12 10:09:53 25.63 41.25 24715 /18c83%
  [1-5]8 4:54:28
averages - weight:165lbs

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Saturday Oct 10 #

11 AM

walking 1:16:30 [0] 3.26 mi (23:28 / mi) +13m 23:11 / mi
ahr:79 max:84 (rest day) shoes: Asics GT2000-8

A little photo expedition around the neighborhood. Barbara got the best photos.

Friday Oct 9 #

10 AM

kayak 1:32:18 intensity: (1:32:08 @0) + (9 @1) + (1 @3) 3.59 mi (25:42 / mi) +3m 25:38 / mi
ahr:77 max:122

Just a relaxing paddle. Had the whole harbor and river to myself. Moved the boat to the RCR marina from the kayak hotel.

walking 11:09 intensity: (11:06 @0) + (3 @1) 0.65 mi (17:09 / mi)
ahr:85 max:113 shoes: Asics GT2000-8

Walked back to the kayak hotel to retrieve the car.
5 PM

strength (calesthenics) 30:20 [3]

6 PM

stretching warm up/down 15:00 [3]

Thursday Oct 8 #

10 AM

Orienteering race (solo event) 1:49:24 intensity: (4:13 @0) + (10:36 @1) + (34:48 @2) + (42:48 @3) + (14:54 @4) + (2:05 @5) 10.38 km (10:32 / km) +189m 9:40 / km
ahr:135 max:181 spiked:15/18c shoes: VJ Falcon

Sardinia solo score-O event.

Cleared south of the road. 51-57-59-60-71-66-58-67-70-74-61-75-69-62-68-56-53-55.

Decided not to do the north side as I was running late ;-).

Lots of trail running which was OK by me. A lovely fall day to be in the woods.
12 PM

walking warm up/down 10:50 [0] 0.34 mi (31:52 / mi)
ahr:97 max:108 shoes: VJ Falcon

5 PM

stretching warm up/down 15:00 [0]

Wednesday Oct 7 #

5 PM

strength (calesthenics) 18:00 [3]

stretching warm up/down 15:00 [0]

walking 23:12 intensity: (22:59 @0) + (8 @1) + (4 @2) + (1 @3) 1.33 mi (17:27 / mi)
ahr:91 max:130 weight:165lbs shoes: Asics GT2000-8

Roundabout route to pick up the pizza.

walking 4:51 intensity: (4:11 @0) + (39 @1) + (1 @3) 0.26 mi (18:40 / mi) +4m 17:54 / mi
ahr:99 max:120 shoes: Asics GT2000-8

Direct route home with the pizza.

Tuesday Oct 6 #

9 AM

walking warm up/down 3:16 [0] 0.21 mi (15:33 / mi)
ahr:84 max:96 shoes: Asics GT2000-8

running warm up/down 10:22 intensity: (31 @0) + (7:41 @1) + (2:09 @2) + (1 @3) 0.95 mi (10:55 / mi)
ahr:120 max:132 shoes: Asics GT2000-8

running tempo 27:03 intensity: (2:51 @1) + (4:42 @2) + (19:03 @3) + (27 @4) 2.77 mi (9:46 / mi)
ahr:136 max:148 shoes: Asics GT2000-8

5 x 800 at Tempo (5:40/km) with :45 rest in between.
Windy out.

running warm up/down 10:02 intensity: (1:05 @1) + (6:24 @2) + (2:33 @3) 0.93 mi (10:47 / mi) +18m 10:10 / mi
ahr:131 max:139 shoes: Asics GT2000-8

walking warm up/down 7:05 intensity: (5:44 @0) + (44 @1) + (24 @2) + (6 @3) + (4 @4) + (3 @5) 0.34 mi (20:50 / mi) +2m 20:29 / mi
ahr:103 max:165 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Monday Oct 5 #

strength (calesthenics) 31:21 [3]

4 PM

stretching warm up/down 15:00 [0]

Sunday Oct 4 #

10 AM

walking warm up/down 3:02 intensity: (2:26 @0) + (35 @1) + (1 @3) 0.18 mi (16:50 / mi) +2m 16:15 / mi
ahr:96 max:123 shoes: Asics GT2000-8

running 45:03 intensity: (43 @0) + (32:18 @1) + (11:25 @2) + (37 @3) 4.07 mi (11:04 / mi) +14m 10:57 / mi
ahr:121 max:146 shoes: Asics GT2000-8

walking warm up/down 6:05 intensity: (5:48 @0) + (16 @1) + (1 @3) 0.3 mi (20:16 / mi) +2m 19:58 / mi
ahr:96 max:116 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

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