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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  mapping3 11:53:00
  strength7 5:52:31
  running9 5:37:27 36.03(9:22) 57.98(5:49) 199
  Orienteering2 3:44:52 6.61(34:01) 10.64(21:08) 353
  walking9 1:20:29 4.83(16:40) 7.77(10:22) 44
  kayak1 56:09 2.58(21:46) 4.15(13:31) 4
  Road Race1 27:16 3.25(8:23) 5.23(5:13) 15
  bike1 24:00
  run/walk2 8:33 0.71(12:07) 1.14(7:32) 28
  Total24 30:24:17 54.01 86.91 643
averages - weight:157.7lbs

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Sunday Sep 30, 2018 #

11 AM

mapping (HCP) 3:26:00 [1]

Last visit to Hunters creek. Met some of the neighbors. Gave up on some of the thick parts.

Thursday Sep 27, 2018 #

4 PM

walking warm up/down 4:59 [1] 0.29 mi (16:57 / mi) +7m 15:47 / mi
shoes: Asics GT2000 6

running (short) 30:54 [3] 3.34 mi (9:15 / mi) +19m 9:05 / mi
weight:158lbs shoes: Asics GT2000 6

walking warm up/down 3:50 [1] 0.19 mi (20:10 / mi)
shoes: Asics GT2000 6

Wednesday Sep 26, 2018 #

11 AM

strength (Gym) 59:00 [3]

Tuesday Sep 25, 2018 #

10 AM

running long 48:16 [3] 8.0 km (6:02 / km) +19m 5:58 / km
weight:158lbs shoes: Asics GT2000 6

Lost gps reception. Distance estimated.

walking warm up/down 5:01 [1] 0.35 mi (14:28 / mi)
shoes: Asics GT2000 6

run/walk warm up/down 5:51 [2] 0.49 mi (12:02 / mi) +16m 10:55 / mi
shoes: Asics GT2000 6

walking warm up/down 3:59 [1] 0.19 mi (20:45 / mi) +3m 19:47 / mi
shoes: Asics GT2000 6

Monday Sep 24, 2018 #

10 AM

mapping (HCP) 4:02:00 [1]

Almost the last day in Hunters Creek Park. Found a couple of more issues that will require one more visit.

Saturday Sep 22, 2018 #

Note

Led a training session at Sprague Brook Park for 12 members of the club. They seemed to enjoy it. Lucky with the weather and being able to snag a shelter. Covered a number of skills useful on Orange and up.

Friday Sep 21, 2018 #

9 AM

walking warm up/down 3:19 [1] 0.25 mi (13:29 / mi)
shoes: Asics GT2000 6

running (short) 30:03 [3] 3.15 mi (9:33 / mi) +20m 9:22 / mi
shoes: Asics GT2000 6

walking warm up/down 4:51 [1] 0.34 mi (14:08 / mi)
shoes: Asics GT2000 6

Wednesday Sep 19, 2018 #

11 AM

bike 24:00 [3]

Biked to the gym not realizing it was Yom Kippur and the gym was closed. So biked home. Saw two gals painting bike logos in the bike lanes on Linwood.
12 PM

strength (at home) 36:00 [3]
weight:157lbs

Tuesday Sep 18, 2018 #

4 PM

walking warm up/down 3:11 [1] 0.21 mi (15:23 / mi) +5m 14:19 / mi
shoes: Asics GT2000 6

running long 44:14 [3] 4.66 mi (9:29 / mi) +34m 9:17 / mi
shoes: Asics GT2000 6

walking warm up/down 5:10 [1] 0.28 mi (18:46 / mi)
shoes: Asics GT2000 6

Monday Sep 17, 2018 #

4 PM

strength (At gym) 1:04:00 [3]

Started thinking about increasing the weights on some of the machines.

Sunday Sep 16, 2018 #

11 AM

Road Race race 27:16 [5] 5.23 km (5:13 / km) +15m 5:08 / km
weight:157lbs shoes: Asics GT2000 6

Annual 5 k race for Shea's Theater. Fun after party. Hot day. 81° F, 65% humidity. Nice flat course in downtown. Seemed a bit long. GPS thought so too. 5K time on gps was 26:09.

Saturday Sep 15, 2018 #

1 PM

Orienteering 24:59 [3] 1.62 mi (15:25 / mi) +37m 14:24 / mi
shoes: VJ Falcon

Picking up 5 controls after Knox Farm event.

Friday Sep 14, 2018 #

10 AM

Orienteering 9:59 [1] *** 0.42 mi (23:46 / mi) +11m 21:59 / mi
shoes: VJ Falcon

Setting up a pacing exercise for BFLO training on next Saturday.

Orienteering 2:15:34 [1] 2.86 mi (47:24 / mi) +158m 40:27 / mi
shoes: VJ Falcon

Planning orienteering training for club next weekend.

Orienteering 54:20 [3] 1.71 mi (31:46 / mi) +147m 25:05 / mi
shoes: VJ Falcon

More planning for club training. This would be a short course for the participants.

Thursday Sep 13, 2018 #

mapping (HCP) 4:25:00 [2]

Still trying to figure out the old field and orchard. Also some final checks and minor corrections.

Wednesday Sep 12, 2018 #

11 AM

kayak 56:09 [2] 2.58 mi (21:46 / mi) +4m 21:40 / mi

First time out with the new (old) Pungo from Wilderness Systems. Buffalo River from park at foot of Hamburg Street.

Tuesday Sep 11, 2018 #

5 PM

walking warm up/down 3:09 [1] 0.23 mi (13:49 / mi) +10m 12:09 / mi
shoes: Asics GT2000 6

running tempo 41:56 [4] 4.43 mi (9:28 / mi) +17m 9:21 / mi
weight:159lbs shoes: Asics GT2000 6

5 x 800 @ 5:25. 1 min rest recovery. Went well.

walking warm up/down 7:45 [1] 0.39 mi (19:46 / mi) +1m 19:37 / mi
shoes: Asics GT2000 6

Monday Sep 10, 2018 #

4 PM

strength (at home) 34:00 [3]

Sunday Sep 9, 2018 #

4 PM

walking warm up/down 3:57 [1] 0.27 mi (14:37 / mi) +3m 14:08 / mi
shoes: Asics GT2000 6

running long 40:03 [3] 4.45 mi (9:00 / mi) +13m 8:55 / mi
shoes: Asics GT2000 6

run/walk warm up/down 2:42 [2] 0.22 mi (12:16 / mi) +12m 10:30 / mi
shoes: Asics GT2000 6

walking warm up/down 4:21 [1] 0.25 mi (17:25 / mi) +1m 17:12 / mi
shoes: Asics GT2000 6

Saturday Sep 8, 2018 #

9 AM

Note

Regatta Day. Was quite exhausting so was probably good exercise. 3 races in stiff breeze but off the land so not much waves. Destroyed the mast mount for the spinnaker pole in the first race so had to do main and jib for the rest of the event. Still managed a 2nd place finish for the day with two seconds and a first.

Friday Sep 7, 2018 #

strength (Gym) 1:04:00 [3]

Thursday Sep 6, 2018 #

10 AM

walking 4:31 [1] 0.28 mi (16:18 / mi) +1m 16:07 / mi
shoes: Asics GT2000 6

running intervals 34:30 [4] 3.8 mi (9:05 / mi) +30m 8:52 / mi
shoes: Asics GT2000 6

First interval workout since spring. Intended 4x800 at 4:58/km but could only do 3. Happy with that on a hot day. Happy for the shorter workout too.

walking 6:00 [1] 0.3 mi (20:12 / mi) +1m 20:00 / mi
shoes: Asics GT2000 6

Wednesday Sep 5, 2018 #

Note
weight:156lbs

Went and bought equipment to carry the new (to me) kayak on top of the car. Now have to create a new training category for the boat. Bring on the canoe-O.

Tuesday Sep 4, 2018 #

9 AM

walking warm up/down 3:57 [1] 0.26 mi (15:04 / mi) +7m 13:55 / mi
shoes: Asics GT2000 6

running 36:24 [3] 3.96 mi (9:12 / mi) +13m 9:06 / mi
weight:159lbs shoes: Asics GT2000 6

Around Shoshone park. Starting to up mileage for fall.

walking warm up/down 5:28 [1] 0.32 mi (17:21 / mi)
shoes: Asics GT2000 6

Monday Sep 3, 2018 #

strength 31:31 [3]

At home with dumbbells.

Sunday Sep 2, 2018 #

9 AM

walking warm up/down 3:05 [1] 0.21 mi (14:33 / mi)
shoes: Asics GT2000 6

running 31:07 [3] 3.27 mi (9:31 / mi) +34m 9:13 / mi
shoes: Asics GT2000 6

Got rained on. Felt good.

walking warm up/down 3:56 [1] 0.23 mi (17:07 / mi) +5m 16:02 / mi
shoes: Asics GT2000 6

Saturday Sep 1, 2018 #

11 AM

strength (JCC) 1:04:00 [3]

Not many people at the gym. Holiday?

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