Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Adrocopter

In the 30 days ending Jun 30, 2015:

activity	#	time	miles		km		+m
backpacking	4	11:40:00	24.2	(28:56)	38.95	(17:58)	1760
running	17	10:48:03	62.95	(10:18)	101.31	(6:24)	1200
canoeing	6	10:30:00	18.5		29.77
biking	7	9:26:00	100.0	(5:40)	160.93	(3:31)	1030
mtn. biking	1	2:50:00	20.0	(8:30)	32.19	(5:17)	300
walking	2	2:30:00	6.0	(25:00)	9.66	(15:32)	90
strength	2	2:10:00
foot-O	1	30:00	2.0	(15:00)	3.22	(9:19)	10
kayaking	1	20:00	1.0	(20:00)	1.61	(12:26)
rollerblading	1	12:00	1.0	(12:00)	1.61	(7:27)	10
swimming	1	5:00	0.2	(24:59)	0.32	(15:32)
Total	31	51:01:03	235.85		379.56		4400

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Monday Jun 29, 2015 #

running intervals 4:00 [5] 0.75 mi (5:20 / mi)

On the track in Sheboygan. My 400s were a little faster. 78 sec was the best.

running warm up/down 50:00 [2] * 4.5 mi (11:07 / mi) +15m 11:00 / mi

Played some navigation games with Kestrel on the way back. The grid of streets has a few quirks.

Sunday Jun 28, 2015 #

biking long (road) 2:15:00 [2] 26.0 mi (5:12 / mi) +80m 5:09 / mi

In Wisconsin.

Saturday Jun 27, 2015 #

running long 55:00 [2] 5.0 mi (11:00 / mi) +40m 10:44 / mi

With Kestrel

strength 15:00 [3]

Part of the ru n was along the lake front fitness path . Did all TH stations, some twice.

kayaking 20:00 [1] 1.0 mi (20:00 / mi)

Thursday Jun 25, 2015 #

running intervals 25:00 [4] 2.5 mi (10:00 / mi) +20m 9:45 / mi

After a long drive and finding the first two motels full, just crashed in the third in hot springs, SD. Found the high school track in th morning. Ran some 400"s. 80 sec in pretty slow, but all I had this morning.

C • Training while traveling 2

swimming 5:00 [3] 0.2 mi (24:59 / mi)

A scuzzy pool in Sioux falls, SD.

Wednesday Jun 24, 2015 #

backpacking long 3:30:00 [1] 8.0 mi (26:15 / mi) +50m 25:45 / mi

Mostly downhill hiking out to the car

Tuesday Jun 23, 2015 #

backpacking long 5:00:00 [2] * 12.0 mi (25:00 / mi) +800m 20:43 / mi

Hike to camp then up steeper to lake nokoni

Monday Jun 22, 2015 #

7 AM

backpacking (day pack) 2:30:00 [2] * 3.0 mi (50:00 / mi) +900m 25:53 / mi

Early morning descent into the Black Canyon of theGunnison. Sketchy loose footing much of the way. So slow descent. But we hammered back up faster than going down.

7 PM

backpacking warm up/down 40:00 [1] 1.2 mi (33:20 / mi) +10m 32:30 / mi

Heavy pack but easy flat hike. Six moose within a quarter mile of our campsite . Entering the west side of Rocky mountain national park.

Sunday Jun 21, 2015 #

walking warm up/down 1:00:00 [1] 4.0 mi (15:00 / mi) +40m 14:33 / mi

Saturday Jun 20, 2015 #

mtn. biking long (single track) 2:50:00 [3] * 20.0 mi (8:30 / mi) +300m 8:07 / mi

Rented handrails then rode all the way up to th top of crested butte town on road. Then descended mostly on single track.

running (trail) 36:00 [2] * 3.0 mi (12:00 / mi) +50m 11:25 / mi

Explored trails. Elevation kept the leg intensity low.

Friday Jun 19, 2015 #

walking warm up/down 1:30:00 [1] 2.0 mi (45:00 / mi) +50m 41:45 / mi

Thursday Jun 18, 2015 #

running 20:00 [2] 2.0 mi (10:00 / mi)

rollerblading warm up/down 12:00 [2] 1.0 mi (12:00 / mi) +10m 11:38 / mi

Loops in the motel parking lot in Goodland Kansas

7 AM

running 40:00 [2] 4.0 mi (10:00 / mi) +20m 9:51 / mi

Explored Greenville Illinois, after a night in motel.

Monday Jun 15, 2015 #

running 45:00 [3] 4.5 mi (10:00 / mi) +115m 9:16 / mi

Sunday Jun 14, 2015 #

canoeing (whitewater) 4:00:00 [3] 5.0 mi (48:00 / mi)

class 1,2,3 on the deerfield river in a solo canoe.
Right arm was feeling worked by the end.
Beautiful day

running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)

Saturday Jun 13, 2015 #

canoeing 2:30:00 [1]

Friday Jun 12, 2015 #

running long 1:20:00 [2] 7.5 mi (10:40 / mi) +250m 9:40 / mi

Thursday Jun 11, 2015 #

canoeing (flatwater) 1:10:00 [1] 4.0 mi (17:30 / mi)
(rest day)

Wednesday Jun 10, 2015 #

biking 1:00:00 [2] 10.0 mi (6:00 / mi) +140m 5:45 / mi

8 AM

running hills 50:00 [2] 4.5 mi (11:07 / mi) +125m 10:14 / mi

Tuesday Jun 9, 2015 #

running warm up/down 25:00 [3] 2.5 mi (10:00 / mi) +40m 9:32 / mi

canoeing (explorer -river) 1:10:00 [3] 3.5 mi (20:00 / mi)

Fun high water on the river

6 PM

running race (trail) 29:03 [5] 4.0 mi (7:16 / mi) +100m 6:44 / mi

slippery footing due to heavy right before and during the race.

Monday Jun 8, 2015 #

running 25:00 [2] 2.2 mi (11:22 / mi) +30m 10:54 / mi

was planning intervals, but back was stiff from Sunday. Need a rest day to recover from my rest day.

foot-O (setting and cleaning) 30:00 [1] 2.0 mi (15:00 / mi) +10m 14:46 / mi

Allison organized an after school orienteering opportunity for elementary school kids. But since it was raining and windy none showed up.

biking hills 20:00 [2] 3.0 mi (6:40 / mi) +110m 5:59 / mi

Sunday Jun 7, 2015 #

strength 1:55:00 [3]

This was supposed to be rest day. But firewood was calling while the field was dry. Chainsawing in the woods in the morning then loaded and unloaded 3 trucks of the cut logs.

canoeing (lake) 40:00 [1] 2.5 mi (16:00 / mi)

With Allison in the fast canoe with light paddles. Kestrel kayaked with us.
Black flies were pretty bad.

Saturday Jun 6, 2015 #

9 AM

biking long (MTB) 2:36:00 [2] 20.0 mi (7:48 / mi) +300m 7:27 / mi

While Kestrel took SAT I Explored the rail trail that is under construction from St J to West Danville. - and it continues to Swanton.
It is pretty close to done. Though some sections still marked as closed.
Nicely in the forest helped break the strong northwest wind.
The continuous climb didn't give much of a break for the first 45 minutes. Then it flattened. Rode back mostly on paved roads. Faster rolling and straighter but hillier.

Friday Jun 5, 2015 #

running hills (trails) 50:00 [4] 5.0 mi (10:00 / mi) +200m 8:54 / mi

hard to hold back when running on trails and stretching each stride t0 clear a rock or root helps the flow. Went harder than I intended, but felt good.

biking hills (MTB on road) 40:00 [3] 8.0 mi (5:00 / mi) +140m 4:45 / mi

Milk run after work

Thursday Jun 4, 2015 #

biking hills 20:00 [2] 3.0 mi (6:40 / mi) +110m 5:59 / mi

8 AM

running 35:00 [2] 3.5 mi (10:00 / mi) +10m 9:55 / mi

Tuesday Jun 2, 2015 #

canoeing (river) 1:00:00 [1] 3.5 mi (17:09 / mi)

running hills 42:00 [3] 4.0 mi (10:30 / mi) +105m 9:43 / mi

Monday Jun 1, 2015 #

2 PM

biking long 2:15:00 [3] 30.0 mi (4:30 / mi) +150m 4:26 / mi

Tough going on a rainy day. Had to do it get to my dentist appointment since Kestrel needed the car for his driving test.
Felt good on the way there, but the last 5 miles or so coming home I was fading.

4 PM

running 12:00 [2] 1.0 mi (12:00 / mi) +80m 9:37 / mi

It felt like the advanced stages of an adventure race. Getting home wet and tired after the bike ride, but mouth still to weird to eat.
Finding that Allison had the car and I needed to be at work in 25 minutes. And it was still raining.

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