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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Sep 30, 2020:

activity # timemileskm+m
  walking23 9:19:53 30.16(18:34) 48.54(11:32) 62
  running10 7:36:34 45.14(10:07) 72.65(6:17) 124
  stretching24 6:00:00
  Orienteering3 5:13:13 13.88(22:34) 22.34(14:01) 48511 /14c78%
  strength12 5:01:51 0.5 0.81
  sailing3 4:04:12 21.45(5.3/h) 34.52(8.5/h)
  bike1 27:07 5.14(5:17) 8.27(3:17) 8
  run/walk2 12:29 1.08(11:34) 1.74(7:11) 2
  Total51 37:55:19 117.35 188.86 68211 /14c78%
  [1-5]35 17:28:18
averages - weight:162.3lbs

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Wednesday Sep 30, 2020 #

6 PM

strength (calesthenics) 18:00 [3]

7-minute workout.

stretching warm up/down 15:00 [0]

Tuesday Sep 29, 2020 #

9 AM

walking warm up/down 3:06 intensity: (33 @0) + (2:32 @1) + (1 @3) 0.2 mi (15:30 / mi)
ahr:114 max:123 shoes: Asics GT2000-8

running warm up/down 10:03 intensity: (1 @0) + (16 @1) + (3 @2) + (2:05 @3) + (4:36 @4) + (3:02 @5) 0.98 mi (10:15 / mi)
ahr:160 max:178 shoes: Asics GT2000-8

running tempo 33:04 intensity: (1:47 @1) + (3:34 @2) + (17:42 @3) + (9:15 @4) + (46 @5) 3.4 mi (9:44 / mi)
ahr:142 max:172 shoes: Asics GT2000-8

5 x 1000 m at tempo.

running warm up/down 10:02 intensity: (17 @1) + (2:15 @2) + (7:30 @3) 0.91 mi (11:01 / mi) +18m 10:23 / mi
ahr:137 max:144 shoes: Asics GT2000-8

walking warm up/down 5:44 intensity: (4:24 @0) + (28 @1) + (28 @2) + (15 @3) + (5 @4) + (4 @5) 0.3 mi (19:06 / mi) +3m 18:29 / mi
ahr:109 max:168 shoes: Asics GT2000-8

11 AM

stretching warm up/down 15:00 [0]

Monday Sep 28, 2020 #

10 AM

strength (calesthenics) 31:00 [3]

stretching warm up/down 15:00 [0]

Sunday Sep 27, 2020 #

8 AM

walking warm up/down 3:13 intensity: (3:12 @0) + (1 @3) 0.21 mi (15:19 / mi) +3m 14:41 / mi
ahr:87 max:90 shoes: Asics GT2000-8

running 45:02 intensity: (21 @0) + (7:13 @1) + (22:17 @2) + (15:11 @3) 4.52 mi (9:58 / mi)
ahr:131 max:144 shoes: Asics GT2000-8

Just a little jog around town to burn some calories. Iconic run down the Olmsted Parkways.

walking warm up/down 4:55 intensity: (4:05 @0) + (37 @1) + (3 @2) + (10 @3) 0.26 mi (18:56 / mi) +5m 17:49 / mi
ahr:105 max:141 shoes: Asics GT2000-8

9 AM

stretching warm up/down 15:00 [0]

Saturday Sep 26, 2020 #

stretching warm up/down 15:00 [0]

10 AM

sailing 29:22 intensity: (20:14 @0) + (38 @1) + (3:42 @2) + (3:15 @3) + (1:30 @4) + (3 @5) 2.4 mi (4.9 mph)
ahr:97 max:160 (rest day)

Moved the boat under power to its winter abode.

Friday Sep 25, 2020 #

8 AM

walking warm up/down 10:42 [0] 0.55 mi (19:27 / mi)
ahr:100 max:109 shoes: Asics GT2000-8

strength 28:41 intensity: (26:32 @0) + (55 @1) + (1:14 @3) 0.33 mi (1:26:36 / mi)
ahr:84 max:121

walking warm up/down 8:52 intensity: (8:38 @0) + (14 @1) 0.51 mi (17:23 / mi)
ahr:95 max:119 shoes: Asics GT2000-8

10 AM

stretching warm up/down 15:00 [0]

12 PM

walking 27:30 intensity: (26:35 @0) + (4 @1) + (51 @3) 1.36 mi (20:13 / mi)
ahr:73 max:113 shoes: Asics GT2000-8

Yay! 500 miles on this pair of shoes. Time for a new pair.

walking 23:15 [0] 1.2 mi (19:23 / mi) +8m 18:59 / mi
ahr:79 max:99 shoes: Asics GT2000-8

Thursday Sep 24, 2020 #

9 AM

Orienteering (Map Hike) 1:51:18 intensity: (9:22 @0) + (21:04 @1) + (34:29 @2) + (34:45 @3) + (10:36 @4) + (1:02 @5) 7.72 km (14:24 / km) +165m 13:01 / km
ahr:131 max:168 shoes: VJ Falcon

Last visit to Hunters Creek Park.
6 PM

sailing 1:26:50 intensity: (1:24:32 @0) + (1:00 @1) + (1:18 @3) 8.08 mi (5.6 mph)
ahr:75 max:121

With Adam. Got to sail after sunset. One of the last sails of the season. Boat comes out next week.

Wednesday Sep 23, 2020 #

6 PM

walking 21:44 intensity: (20:55 @0) + (48 @1) + (1 @3) 1.22 mi (17:46 / mi) +1m 17:43 / mi
ahr:103 max:114

strength (calesthenics) 18:00 [3]

7-minute workout. Pretty easy this time except for the "power pushups." Ugh!

stretching warm up/down 15:00 [0]
weight:163lbs

Tuesday Sep 22, 2020 #

8 AM

walking warm up/down 3:02 [0] 0.2 mi (15:10 / mi)
ahr:81 max:100 shoes: Asics GT2000-8

running warm up/down 11:13 intensity: (16 @0) + (20 @1) + (6:51 @2) + (3:46 @3) 1.09 mi (10:17 / mi)
ahr:132 max:143 shoes: Asics GT2000-8

running tempo 27:46 intensity: (1:37 @0) + (2:44 @1) + (1:04 @2) + (7:07 @3) + (15:14 @4) 2.8 mi (9:55 / mi)
ahr:142 max:157 shoes: Asics GT2000-8

3200 m at 5:40/km + 800 at 5:40/km. (Vickie 4/10).

running warm up/down 10:03 intensity: (1:56 @2) + (8:05 @3) + (2 @4) 0.89 mi (11:18 / mi) +17m 10:40 / mi
ahr:140 max:147 shoes: Asics GT2000-8

walking warm up/down 5:37 intensity: (4:26 @0) + (34 @1) + (25 @2) + (7 @3) + (5 @4) 0.3 mi (18:43 / mi) +4m 17:54 / mi
ahr:110 max:153 shoes: Asics GT2000-8

10 AM

stretching warm up/down 15:00 [0]

Monday Sep 21, 2020 #

6 PM

strength (calesthenics) 29:00 [3]

Sunday Sep 20, 2020 #

11 AM

walking warm up/down 3:27 intensity: (3:26 @0) + (1 @3) 0.22 mi (15:41 / mi)
ahr:85 max:91 shoes: Asics GT2000-8

running 45:06 intensity: (25 @0) + (2:45 @1) + (22:56 @2) + (19:00 @3) 4.4 mi (10:15 / mi) +20m 10:06 / mi
ahr:133 max:145 shoes: Asics GT2000-8

walking warm up/down 5:21 intensity: (3:53 @0) + (57 @1) + (17 @2) + (14 @3) 0.31 mi (17:15 / mi) +1m 17:03 / mi
ahr:110 max:137 shoes: Asics GT2000-8

run/walk 1:39 intensity: (32 @0) + (44 @1) + (9 @2) + (8 @3) + (6 @4) 0.14 mi (11:48 / mi) +2m 11:12 / mi
ahr:118 max:151 shoes: Asics GT2000-8

10 PM

stretching warm up/down 15:00 [0]

Saturday Sep 19, 2020 #

11 AM

walking 23:12 intensity: (6:28 @0) + (16:44 @1) 1.2 mi (19:20 / mi)
ahr:113 max:123 (rest day)

C • The Tim Horton loop? : ) 3

walking 24:09 intensity: (20:38 @0) + (3:22 @1) + (8 @2) + (1 @3) 1.26 mi (19:12 / mi) +8m 18:50 / mi
ahr:103 max:127

Friday Sep 18, 2020 #

8 AM

walking 9:39 intensity: (6:44 @0) + (2:54 @1) + (1 @3) 0.52 mi (18:33 / mi)
ahr:99 max:117 shoes: Asics GT2000-8

strength 23:55 intensity: (18:17 @0) + (2:28 @1) + (2:12 @2) + (21 @3) + (16 @4) + (21 @5) 0.17 mi (2:21:30 / mi)
ahr:103 max:171

walking 27:02 intensity: (26:01 @0) + (1:00 @1) + (1 @2) 1.55 mi (17:27 / mi)
ahr:101 max:124 shoes: Asics GT2000-8

9 AM

stretching warm up/down 15:00 [0]

Thursday Sep 17, 2020 #

9 AM

Orienteering (Map Hike) 2:22:07 intensity: (1:01:26 @0) + (26:31 @1) + (21:11 @2) + (29:19 @3) + (2:44 @4) + (56 @5) 5.69 mi (24:59 / mi) +198m 22:33 / mi
ahr:118 max:177 shoes: VJ Falcon

Not a great day. Spent 21 minutes looking for the marker at #1, finally found it. Spent12 minutes searching at #8 and 12 minutes at #6 - never found either. Also fell down 3 times.
5 PM

stretching warm up/down 15:00 [0]

Wednesday Sep 16, 2020 #

10 AM

bike 10:33 intensity: (10:11 @0) + (17 @1) + (4 @2) + (1 @3) 2.13 mi (4:58 / mi)
ahr:99 max:134

bike 7:46 intensity: (7:07 @0) + (38 @1) + (1 @3) 1.52 mi (5:07 / mi) +1m 5:06 / mi
ahr:94 max:114

bike 8:48 intensity: (8:45 @0) + (2 @1) + (1 @3) 1.49 mi (5:54 / mi) +7m 5:49 / mi
ahr:97 max:112

walking 1:03:13 [0] 3.52 mi (17:58 / mi)
ahr:83 max:105 shoes: Asics GT2000-8

6 PM

strength (7 minute workout) 18:00 [3]

8 PM

stretching warm up/down 15:00 [0]

Tuesday Sep 15, 2020 #

9 AM

walking warm up/down 3:00 [0] 0.2 mi (15:20 / mi)
ahr:93 max:97 shoes: Asics GT2000-8

running warm up/down 10:15 intensity: (19 @0) + (37 @1) + (9:17 @2) + (2 @3) 0.96 mi (10:39 / mi)
ahr:128 max:136 shoes: Asics GT2000-8

running race 15:45 intensity: (9 @0) + (6 @1) + (26 @2) + (52 @3) + (7:59 @4) + (6:13 @5) 2.98 km (5:17 / km) +2m 5:16 / km
ahr:155 max:169 weight:163lbs shoes: Asics GT2000-8

3000 meter test run. Set a goal that would let me move up to the next highest training group and achieved my goal. Equivalent 5K = 27:00. vdot = 35. Training group = first grey group.

running warm up/down 10:13 intensity: (59 @2) + (9:07 @3) + (7 @4) 0.89 mi (11:27 / mi)
ahr:137 max:152 shoes: Asics GT2000-8

walking warm up/down 3:34 intensity: (2:34 @0) + (52 @1) + (8 @2) 0.2 mi (18:06 / mi)
ahr:106 max:128 shoes: Asics GT2000-8

10 AM

stretching warm up/down 15:00 [0]

Monday Sep 14, 2020 #

10 AM

strength (calesthenics) 28:16 [3]

stretching warm up/down 15:00 [0]

6 PM

walking 34:13 intensity: (33:48 @0) + (24 @1) + (1 @3) 1.84 mi (18:36 / mi)
ahr:93 max:116

Sunday Sep 13, 2020 #

4 PM

running 45:03 intensity: (34 @0) + (2:46 @1) + (15:22 @2) + (25:24 @3) + (57 @4) 4.35 mi (10:21 / mi) +21m 10:12 / mi
ahr:135 max:152 shoes: Asics GT2000-8

High winds. Water was coming over the breakwalls.

walking warm up/down 3:21 [0] 0.21 mi (15:57 / mi)
ahr:93 max:99 shoes: Asics GT2000-8

walking warm up/down 6:36 intensity: (4:12 @0) + (1:46 @1) + (9 @2) + (29 @3) 0.36 mi (18:21 / mi) +5m 17:34 / mi
ahr:112 max:145 shoes: Asics GT2000-8

5 PM

stretching warm up/down 15:00 [0]

Saturday Sep 12, 2020 #

11 AM

Note

Regatta today. We went out to the committee boat and waited an hour for wind. Then we followed the committee boat about a mile looking for wind. Then we waited another hour. Then they cancelled the day's racing and sent everybody home.
C • No wind 2

Friday Sep 11, 2020 #

8 AM

walking 10:55 intensity: (10:32 @0) + (23 @1) 0.54 mi (20:13 / mi)
ahr:95 max:113 shoes: Asics GT2000-8

walking 12:49 [0] 0.63 mi (20:20 / mi) +1m 20:13 / mi
ahr:90 max:104 shoes: Asics GT2000-8

strength (With Al) 30:00 [3]

9 AM

stretching warm up/down 15:00 [0]

12 PM

walking 26:18 [0] 1.35 mi (19:29 / mi)
ahr:81 max:98 shoes: Asics GT2000-8

To the Co-op for local produce. Annoyed at people without masks.

walking 23:47 intensity: (23:46 @0) + (1 @3) 1.24 mi (19:11 / mi) +8m 18:48 / mi
ahr:79 max:105 shoes: Asics GT2000-8

Thursday Sep 10, 2020 #

10 AM

running warm up/down 10:00 intensity: (31 @0) + (1:45 @1) + (7:44 @2) 1.01 mi (9:54 / mi)
ahr:124 max:132 shoes: Asics GT2000-8

walking warm up/down 3:16 [0] 0.2 mi (16:20 / mi)
ahr:85 max:98 shoes: Asics GT2000-8

running intervals 24:14 intensity: (19 @1) + (4:26 @2) + (9:21 @3) + (10:05 @4) + (3 @5) 2.52 mi (9:37 / mi)
ahr:143 max:159 shoes: Asics GT2000-8

8 x 400m with 100m jogs. Felt good. Difficult to keep speed down. Cloudy weather.

running warm up/down 10:01 intensity: (52 @2) + (9:04 @3) + (5 @4) 0.9 mi (11:08 / mi)
ahr:138 max:153 shoes: Asics GT2000-8

walking warm up/down 4:31 intensity: (3:25 @0) + (36 @1) + (17 @2) + (13 @3) 0.25 mi (18:05 / mi) +2m 17:39 / mi
ahr:112 max:137 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Wednesday Sep 9, 2020 #

5 PM

sailing 2:08:00 intensity: (1:40:52 @0) + (21:20 @1) + (5:45 @2) + (3 @3) 10.97 mi (5.1 mph)
ahr:101 max:135 weight:161lbs

Tuesday Sep 8, 2020 #

9 AM

walking 38:42 intensity: (38:41 @0) + (1 @3) 1.85 mi (20:55 / mi)
ahr:98 max:99 shoes: Asics GT2000-8

Took a walk to kill time while car was getting oil changed.

walking 19:11 [0] 0.96 mi (19:59 / mi) +4m 19:46 / mi
ahr:97 max:99 shoes: Asics GT2000-8

Return to the car dealer.
5 PM

walking warm up/down 3:00 [0] 0.19 mi (15:47 / mi)
ahr:94 max:99 shoes: Asics GT2000-8

running 45:06 intensity: (29 @0) + (5 @1) + (54 @2) + (12:42 @3) + (18:18 @4) + (12:38 @5) 4.34 mi (10:23 / mi) +26m 10:12 / mi
ahr:150 max:159 shoes: Asics GT2000-8

walking warm up/down 5:40 intensity: (4:04 @1) + (1:00 @2) + (13 @3) + (13 @4) + (10 @5) 0.32 mi (17:42 / mi)
ahr:123 max:159 shoes: Asics GT2000-8

6 PM

stretching warm up/down 15:00 [0]

Monday Sep 7, 2020 #

strength (calesthenics) 28:59 [3]

10 AM

walking 25:47 intensity: (25:36 @0) + (10 @1) + (1 @3) 1.57 mi (16:25 / mi)
ahr:91 max:120

To the library to return a book to the book drop.

stretching warm up/down 15:00 [0]

Sunday Sep 6, 2020 #

10 AM

run/walk warm up/down 10:50 intensity: (3:32 @0) + (14 @1) + (1:15 @2) + (5:35 @3) + (14 @4) 0.94 mi (11:31 / mi)
ahr:124 max:149 shoes: VJ Falcon

Warm up before the event. 3 min walk + 7 min jog.

Orienteering race 59:48 intensity: (15 @0) + (1:25 @1) + (9:06 @2) + (25:19 @3) + (21:07 @4) + (2:36 @5) *** 5.46 km (10:58 / km) +122m 9:51 / km
ahr:143 max:173 spiked:11/14c shoes: VJ Falcon

Solo course at Sprague Brook. Drove down with Adam. Saw Peter Weber when we arrived. There was a cyclo cross bike race scheduled so as it turned out we had to dive under the tapes that delineated the course. Had to wait to cross the course occasionally but that wasn't a major problem. Had a couple of bobbles on the course but none too tragic. Kept moving pretty well. Advertised length was 4.4 km.

walking warm up/down 6:54 intensity: (5:34 @0) + (37 @1) + (17 @2) + (17 @3) + (9 @4) 0.3 mi (22:59 / mi) +3m 22:14 / mi
ahr:106 max:147 shoes: VJ Falcon

6 PM

stretching warm up/down 15:00 [0]

Saturday Sep 5, 2020 #

Note
(rest day)

Drove with B to visit with Ann in Avon. Took some new back roads to get there. Rain shower drove us indoors. Pleasant visit. Stopped at Bippert's Farm Stand on the way back. Kentucky Derby was disappointing as NY bred horse did not win.

Friday Sep 4, 2020 #

8 AM

walking 17:23 [0] 0.99 mi (17:36 / mi)
ahr:95 max:111

walking 16:34 intensity: (16:18 @0) + (15 @1) + (1 @3) 0.91 mi (18:14 / mi)
ahr:88 max:115

strength (with Al) 30:00 [3]

5 PM

stretching warm up/down 15:00 [0]

Thursday Sep 3, 2020 #

11 AM

walking warm up/down 3:14 intensity: (3:09 @0) + (4 @1) + (1 @3) 0.2 mi (16:10 / mi)
ahr:91 max:112 shoes: Asics GT2000-8

running intervals 48:27 intensity: (45 @0) + (4:22 @1) + (8:06 @2) + (14:40 @3) + (15:16 @4) + (5:18 @5) 4.86 mi (9:58 / mi)
ahr:143 max:171 shoes: Asics GT2000-8

4 x 1000 @ 5:20. Finally. Temp 78, Humidity 50%. Last 1000 was an effort.

walking warm up/down 5:20 intensity: (52 @0) + (4:10 @1) + (17 @2) + (1 @3) 0.28 mi (19:02 / mi)
ahr:116 max:127 shoes: Asics GT2000-8

11 PM

stretching warm up/down 15:00 [0]

Wednesday Sep 2, 2020 #

8 AM

strength (calesthenics) 18:00 [3]

stretching warm up/down 15:00 [0]

Tuesday Sep 1, 2020 #

8 AM

walking 3:03 [0] 0.2 mi (15:15 / mi)
ahr:88 max:94 shoes: Asics GT2000-8

running 45:11 intensity: (2:07 @0) + (2:07 @1) + (14:45 @2) + (26:05 @3) + (7 @4) 4.47 mi (10:06 / mi) +20m 9:58 / mi
ahr:134 max:149 shoes: Asics GT2000-8

walking 9:02 intensity: (7:52 @0) + (48 @1) + (16 @2) + (6 @3) 0.49 mi (18:26 / mi) +5m 17:51 / mi
ahr:108 max:137 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

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