Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Apr 30, 2017:

	activity	#	time	miles		km		+m
	mapping	10	72:26:00	8.29		13.34		79
	running	5	4:14:49	25.9	(9:50)	41.68	(6:07)	76
	Orienteering	1	1:06:22	4.56	(14:33)	7.34	(9:03)	39
	walking	5	37:22	2.11	(17:42)	3.4	(11:00)	6
	bike	1	20:00
	Total	17	78:44:33	40.86		65.75		200
	[1-5]	11	34:41:11
averages - weight:163.5lbs

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Saturday Apr 29, 2017 #

4 PM

walking warm up/down 4:13 [0] 0.25 mi (16:40 / mi)
shoes: Asics 2000-4

running intervals 43:04 [4] 4.55 mi (9:28 / mi)
weight:163lbs shoes: Asics 2000-4

At the Buffalo State track. 2x200 + 3x600 + 2x200 at rep pace. No problem keeping the pace. Picked up boat motor afterwards.

walking warm up/down 3:00 [0] 0.16 mi (19:05 / mi)
shoes: Asics 2000-4

Friday Apr 28, 2017 #

mapping 7:15:00 [1]

A lot of work in the swamp. Had to wear the Muck boots all day.

Monday Apr 24, 2017 #

5 PM

walking warm up/down 3:29 [0] 0.21 mi (16:29 / mi)
shoes: Asics 2000-4

Orienteering 1:06:22 [2] 4.56 mi (14:33 / mi) +39m 14:11 / mi
shoes: Asics 2000-4

Went to Delaware Park to check the control locations for CBC as well as see if any map corrections needed to be made.

Sunday Apr 16, 2017 #

10 AM

walking warm up/down 3:41 [0] 0.23 mi (15:54 / mi) +1m 15:41 / mi
shoes: Asics 2000-4

running intervals 53:14 [4] 5.48 mi (9:43 / mi) +10m 9:40 / mi
shoes: Asics 2000-4

Track workout on the ring road. Used gps watch to measure out 200 and 400m. Vickie's workout from 4/11. 3x200 + 5x400 + 2x200. Last two 400's were 4 sec and 2 sec slow. Heat? Lack of water?

walking warm up/down 7:14 [0] 0.37 mi (19:24 / mi) +2m 19:05 / mi
shoes: Asics 2000-4

Monday Apr 10, 2017 #

bike 20:00 [1]

Rode to the JCC to go to the gym but completely forgot it was Passover. So rode home and went for a run.

5 PM

walking warm up/down 1:42 [0] 0.11 mi (16:00 / mi) +1m 15:33 / mi
shoes: Asics 2000-4

running 40:25 [3] 4.16 mi (9:43 / mi) +37m 9:27 / mi
shoes: Asics 2000-4

walking warm up/down 3:27 [0] 0.19 mi (18:16 / mi)
shoes: Asics 2000-4

Spent a lot of time slogging in swamps and also trying to correct horrible USGS contours. Discovered a new pond. Avoided a swarm of bees or wasps - didn't get close enough to tell which they were. Sure were noisy though.

Saturday Apr 8, 2017 #

running intervals 55:57 [4] 8.8 km (6:21 / km)
shoes: Asics 2000-4

First track workout of the season. All alone at the SUCB track. 3x200 @ :57 + 4x400 @ 1:54 + 3x200 @ :57. Time includes warm up walking and jogging and cool down walking and jogging. Forgot the GPS watch.

Wednesday Apr 5, 2017 #

mapping 6:45:00 [0]
weight:164lbs

Started on the vegetation and the first marsh. Stupidly left the map board on the roof of the car and drove off, losing the whole days work. Was able to recreate a bit of it from a photo that I had taken halfway through - but still. :-(

Tools of the trade.....