Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gas_turbine

In the 7 days ending Jun 18, 2017:

activity	#	time	miles		km		+m
mow lawn (push)	1	1:50:00
Run (no dog)	3	1:36:39	12.85	(7:31)	20.68	(4:40)	139
Walk	1	1:20:00	4.0	(20:00)	6.44	(12:26)
Orienteering	1	1:15:00	3.0	(25:00)	4.83	(15:32)
Lifting	3	52:00
walk dog	1	50:00	2.68	(18:39)	4.31	(11:36)	34
Treadmill	1	23:46	3.35	(7:06)	5.39	(4:25)
Plank!	2	10:00
Total	6	8:17:25	25.88		41.65		173

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Sunday Jun 18, 2017 #

Walk 1:20:00 [3] 4.0 mi (20:00 / mi)

boardwalk from Port of Rochester along river

Saturday Jun 17, 2017 #

Event: ROC - Dryer Road Park - MTB-O Regular Event

Orienteering 1:15:00 [1] 3.0 mi (25:00 / mi)
shoes: Nimbus 16 white (rotation)

Dryer road - Foot O with RC, RC & S.L.

mow lawn (push) 1:50:00 [1]
shoes: Ice Bugs with Cleats

some on Friday as well... and Sunday at GF's house

Key is to wear the orienteering shoes with cleats to avoid slipping on the slopes.

Friday Jun 16, 2017 #

Run (no dog) 30:54 [3] 4.12 mi (7:30 / mi) +86m 7:03 / mi
shoes: NB Orange #2

Thursday Jun 15, 2017 #

Lifting 18:00 [3]
shoes: NB Bright Orange (semiretired)

One set of RW exercises. Hmm, have lost quite a bit of strength.

Plank! 5:00 [3]

Treadmill tempo 19:46 [4] 3.1 mi (6:23 / mi)
shoes: NB Bright Orange (semiretired)

Stayed up too late last night with GF, so had to sleep in this AM. Then it was raining hard at lunch, so it became a treadmill day.
------------------------
8.6?mph for mile 1.
9.2-10mph for mile 2 (increase by .1mph each .1 mile.)
10mph for mile 2-end.

Treadmill warm up/down 4:00 [2] 0.25 mi (16:01 / mi)
shoes: NB Bright Orange (semiretired)

Wednesday Jun 14, 2017 #

Run (no dog) 27:04 [3] 3.68 mi (7:21 / mi) +53m 7:02 / mi
shoes: NB Orange #2

Very stiff & sore. Foggy, 58F. Thought about doing speedwork today (as of yesterday), but no way!

Lifting 10:00 [3]

bench, pull-ups, some dumbell

Tuesday Jun 13, 2017 #

Run (no dog) 38:41 [3] 5.05 mi (7:40 / mi)
shoes: NB Bright Orange (semiretired)

1435 at 2 miles, then melted - mostly from humidity. First mile featured FDF's. I'd better start running in the morning to avoid that.

Plank! 5:00 [3]

Lifting 24:00 [3]
shoes: NB Bright Orange (semiretired)

dumbbell fun - 25#s,

walk dog 50:00 [1] 2.68 mi (18:39 / mi) +34m 17:57 / mi

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