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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Jan 30:

activity # timemileskm+m
  walking6 2:42:03 8.39(19:19) 13.51(12:00) 37
  stretching7 1:45:00
  running2 1:35:54 9.21(10:25) 14.82(6:28) 23
  strength5 1:02:30
  Orienteering1 32:36 1.1(29:38) 1.77(18:25)
  Total15 7:38:03 18.7 30.1 59
  [1-5]9 3:14:44
averages - weight:166lbs

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Saturday Jan 30 #

11 AM

Orienteering 32:36 [0] 1.1 mi (29:38 / mi)
ahr:81 max:103 shoes: Garmont Lagorai GTX

Checking one of the photo map hike controls in Cazenovia Park. Decided to change it. With B. Drove home on city streets.
6 PM

stretching warm up/down 15:00 [0]

Friday Jan 29 #

11 AM

strength (calesthenics) 12:30 [3]

stretching warm up/down 15:00 [3]

6 PM

walking 35:45 [0] 1.93 mi (18:31 / mi) +10m 18:12 / mi
ahr:87 max:106

Thursday Jan 28 #

11 AM

walking warm up/down 3:07 [0] 0.19 mi (16:23 / mi) +3m 15:45 / mi
ahr:91 max:95 shoes: Asics GT2000-9

running 45:20 intensity: (1:31 @0) + (2:40 @1) + (8:49 @2) + (27:36 @3) + (4:44 @4) 4.26 mi (10:38 / mi) +12m 10:33 / mi
ahr:137 max:155 weight:166lbs shoes: Asics GT2000-9

Finished up Medical Campus. Started on Fruit Belt. Wind chill was 6 degrees but no problem.

walking warm up/down 13:19 intensity: (9:44 @0) + (3:03 @1) + (16 @2) + (16 @3) 0.54 mi (24:40 / mi)
ahr:109 max:138 shoes: Asics GT2000-9

12 PM

stretching warm up/down 15:00 [3]

6 PM

strength (calesthenics) 12:30 [3]

Listening to Ian and Sylvia.

Wednesday Jan 27 #

5 PM

walking 20:56 [0] 1.14 mi (18:22 / mi) +12m 17:47 / mi
shoes: Garmont Lagorai GTX

Second test of UsynligO. This time with a score course. Settings were 15 m for control radius and minimum gps accuracy 20 m. Worked well in the city.

stretching warm up/down 15:00 [0]

Tuesday Jan 26 #

11 AM

walking 27:48 [0] 1.17 mi (23:46 / mi) +11m 23:07 / mi
ahr:76 max:87 shoes: Garmont Lagorai GTX

First experiment with UsynligO. Worked pretty well. Have to fiddle with tolerances. Snowing out.
6 PM

strength (calesthenics) 12:30 [3]

stretching warm up/down 15:00 [0]

Monday Jan 25 #

12 PM

walking 50:25 intensity: (49:32 @0) + (50 @1) + (2 @2) + (1 @3) 2.81 mi (17:57 / mi)
ahr:86 max:129 shoes: Asics GT2000-9

Around the Elmwood Village and Delaware District with B. Somewhat sunny!
6 PM

strength (calesthenics) 12:30 [3]

stretching warm up/down 15:00 [0]

Sunday Jan 24 #

11 AM

walking warm up/down 3:02 intensity: (3:01 @0) + (1 @3) 0.19 mi (15:57 / mi) +1m 15:36 / mi
ahr:87 max:93 shoes: Asics GT2000-9

running long 50:34 intensity: (24 @0) + (38 @1) + (14:35 @2) + (31:45 @3) + (3:12 @4) 4.95 mi (10:13 / mi) +11m 10:09 / mi
ahr:137 max:152 shoes: Asics GT2000-9

Upped the duration because it is so much fun to try and run on all the roads.

walking warm up/down 7:41 intensity: (3:55 @0) + (2:00 @1) + (29 @2) + (1:05 @3) + (6 @4) + (6 @5) 0.42 mi (18:17 / mi)
ahr:120 max:208 shoes: Asics GT2000-9

12 PM

stretching warm up/down 15:00 [0]

6 PM

strength warm up/down (calesthenics) 12:30 [3]

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