Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Apr 30, 2015:

	activity	#	time	miles		km		+m
	mapping	5	18:19:34	16.9		27.2		157
	strength	8	8:01:31
	Orienteering	6	5:32:13	18.41	(18:03)	29.63	(11:13)	485
	running	4	4:48:44	23.05		37.1		44
	walking	6	1:35:40	5.28	(18:07)	8.5	(11:15)	43
	Road Race	1	1:31:52	9.5	(9:40)	15.29	(6:01)	35
	bike	2	26:36	4.7	(5:40)	7.56	(3:31)	23
	run/walk	3	17:34	1.2	(14:41)	1.93	(9:07)	9
	Total	30	40:33:44	79.04		127.21		796
	[1-5]	27	35:54:56
averages - weight:162.4lbs

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Thursday Apr 30, 2015 #

5 PM

strength 1:02:00 [1]
weight:161lbs

Tuesday Apr 28, 2015 #

5 PM

Orienteering intervals 1:06:44 [3] 6.06 mi (11:01 / mi) +4m 10:59 / mi
shoes: Asics GT-2000-3

Ten 300's at 1:24.

Monday Apr 27, 2015 #

12 PM

strength 1:00:00 [1]
weight:161lbs

Sunday Apr 26, 2015 #

4 PM

run/walk warm up/down 5:09 [1] 0.35 mi (14:39 / mi) +8m 13:41 / mi
shoes: Asics GT-2000-3

running long 1:30:05 [3] 8.92 mi (10:06 / mi) +30m 9:59 / mi
shoes: Asics GT-2000-3

6 PM

walking warm up/down 7:26 [1] 0.37 mi (19:58 / mi) +19m 17:14 / mi
shoes: Asics GT-2000-3

Thursday Apr 23, 2015 #

3 PM

run/walk warm up/down 6:07 [1] 0.46 mi (13:19 / mi)
shoes: Asics GT-2000-3

Orienteering 1:04:12 [2] 4.72 mi (13:36 / mi) +53m 13:09 / mi
shoes: Asics GT-2000-3

Checking points for the next meet in Delaware Park. No peeking! Also making note of needed map revisions. (After only 12 months!)

4 PM

walking warm up/down 6:10 [1] 0.25 mi (24:41 / mi)
shoes: Asics GT-2000-3

Tuesday Apr 21, 2015 #

running intervals 48:28 [4]
shoes: Asics GT-2000-3

First track training of the season - held on a bike path of all places. It's a long story. Survived 2x200+6x400+2x200. Time above includes cool down run and walk. Will try to get GPS working next week. Sunny windy. Ran into another sailor. Maura (Moira?) Seitz from Seitz Seer.

Monday Apr 20, 2015 #

5 PM

walking 27:48 [1] 1.77 mi (15:42 / mi) +6m 15:32 / mi
shoes: Salomon XA Pro 3D Ultra 2

To and from a meeting. Car not available. Rain part of the way there. Then a fine rainbow. Physics is beautiful.

7 PM

walking 31:12 [1] 1.89 mi (16:30 / mi) +10m 16:14 / mi
shoes: Salomon XA Pro 3D Ultra 2

Sunday Apr 19, 2015 #

9 AM

mapping 6:40:07 [1] 7.22 mi (55:24 / mi) +29m 54:43 / mi

Emery Park in the difficult NW section. Met a guy on horseback. Saw a dead turtle.

C • Mapping 4

Saturday Apr 18, 2015 #

10 AM

Orienteering 41:35 [3] 2.0 mi (20:47 / mi) +72m 18:42 / mi
shoes: Inov-8 OROC 280

Putting out controls for the Poker-O at the club meeting.

3 PM

Orienteering 32:06 [3] 1.7 mi (18:53 / mi) +60m 17:01 / mi
shoes: Inov-8 OROC 280

Picking up the controls after the Poker-O.

Wednesday Apr 15, 2015 #

10 AM

Orienteering 56:41 [2] *** 2.29 mi (24:45 / mi) +78m 22:23 / mi
shoes: Inov-8 OROC 280

Checking out the locations for Poker-O at the BFLO meeting on Saturday.

11 AM

mapping 4:59:34 [1] 5.24 mi (57:10 / mi) +23m 56:24 / mi

Found in the forest...
skull

Tuesday Apr 14, 2015 #

3 PM

bike 14:16 [1] 2.47 mi (5:47 / mi) +15m 5:40 / mi

First time on the bike since winter. To the hardware store and then the gym. Bought a flapper valve and then installed it later on. Clever me.

4 PM

bike 12:20 [1] 2.23 mi (5:32 / mi) +8m 5:28 / mi

Home from the gym.

strength 58:00 [1]
weight:165lbs

Monday Apr 13, 2015 #

4 PM

Orienteering 1:10:55 [0] 1.64 mi (43:15 / mi) +218m 30:36 / mi

A short walk through Camp Cutler to check the area for a possible map for Rochester. With Rick Worner.

Sunday Apr 12, 2015 #

7 AM

Road Race race 1:31:52 [5] 9.5 mi (9:40 / mi) +35m 9:34 / mi
shoes: Asics GT-2000-3

Cherry Blossom 10 miler in Washington DC. Actually 9.5 miles due to an accident that happened before and unrelated to the race. The organizers had to do a last minute re-route. Credit to them. Lovely day - just perfect for a road race. About 17,000 runners - mostly women. Amazing organization.

C • Good race 6

Friday Apr 10, 2015 #

Note

En route to Washington DC to see Ben and Amanda and run the Cherry Blossom 10 miler on Sunday. Under 9 hours with an hour and 10 minutes of stops. Also rain in PA.

Later on at what is supposed to be the hottest pizzeria in DC we were comparing race strategies. I'm going to try for 10 minute miles. Amanda is going for 9 minute miles. And Ben, who claims he is out of shape, is going to run a 7 minute pace for the first five miles and then see how he feels and if he feels good he's going to run faster. Ah, youth. Ben's also got a team of 18 organized from his office.

Thursday Apr 9, 2015 #

strength 58:31 [1]
weight:162lbs

Wednesday Apr 8, 2015 #

walking warm up/down 5:00 [1] 0.33 mi (15:09 / mi)
shoes: Asics GT-2000-3

running 30:00 [3] 3.03 mi (9:54 / mi)
shoes: Asics GT-2000-3

walking warm up/down 5:26 [1] 0.28 mi (19:23 / mi)
shoes: Asics GT-2000-3

Monday Apr 6, 2015 #

12 PM

mapping 3:21:23 [0] 4.17 mi (48:18 / mi) +59m 46:16 / mi

Emery Park. NW corner.

4 PM

mapping 6:30 [0] 0.27 mi (24:20 / mi) +46m 15:51 / mi

Saturday Apr 4, 2015 #

11 AM

run/walk warm up/down 6:18 [1] 0.39 mi (16:20 / mi) +1m 16:12 / mi
shoes: Asics GT-2000-3

running long 2:00:11 [3] 11.1 mi (10:50 / mi) +14m 10:47 / mi
shoes: Asics GT-2000-3

Long run around the outer harbor. Thinking about whether a sprint map would be nice here. With this run I should be all set for the Cherry Blossom 10 mile race in DC next Sunday. Although I was dragging at the end.

Dynamic sculpture on a hill