Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending May 31, 2013:

	activity	#	time	miles		km		+m
	strength	11	9:50:21	0.21		0.33
	Orienteering	4	6:51:09	11.24	(36:34)	18.09	(22:43)	505
	bike	15	5:01:09	16.1		25.91		60
	running	7	4:02:49	20.54		33.06		81
	sailing	1	3:08:20	10.91	(3.5/h)	17.56	(5.6/h)	15
	stretching	15	2:59:07
	walking	9	1:34:21	3.61		5.81		8
	Total	29	33:27:16	62.61		100.76		669
	[1-5]	29	30:18:56
averages - weight:161lbs

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Friday May 31, 2013 #

1 PM

bike 11:39 [2]

Rode bike to dentist who is just across street from gym. Totally forgot about the appointment until the secretary called to admonish me. Was able to fill a cancellation later in the afternoon.

3 PM

walking warm up/down 5:00 [1]

strength 52:54 [3]
weight:161lbs

stretching warm up/down 9:21 [1]

bike 10:56 [2]

Thursday May 30, 2013 #

10 AM

Orienteering 1:27:25 [3] *** 2.56 mi (34:09 / mi) +206m 27:19 / mi
shoes: VJ Falcons 10

Putting up map hike markers for the Holiday Valley Map Hike. Warm, a little buggy but very much a fine day.

"Stream junction"

"The Three Amigos"
Litter picked up along the road on the walk back to the car. Why do people do this?

12 PM

Orienteering 24:35 [3] *** 0.72 mi (34:03 / mi) +33m 29:49 / mi
shoes: VJ Falcons 10

Wednesday May 29, 2013 #

11 AM

bike 13:07 [2]

strength 45:43 [3]
weight:161lbs

12 PM

stretching warm up/down 10:19 [1]

bike 10:25 [2]

Tuesday May 28, 2013 #

5 PM

walking warm up/down 3:12 [1] 0.23 mi (14:09 / mi) +1m 13:57 / mi
shoes: Brooks Adrenaline GTS 12

running warm up/down 5:52 [2] 0.68 mi (8:40 / mi) +1m 8:37 / mi
shoes: Brooks Adrenaline GTS 12

running intervals 4:44 [4] 0.54 mi (8:46 / mi) +1m 8:43 / mi
shoes: Brooks Adrenaline GTS 12

running intervals 6:53 [4] 0.27 mi (25:28 / mi)
shoes: Brooks Adrenaline GTS 12

running intervals 4:29 [4] 0.54 mi (8:18 / mi) +1m 8:15 / mi
shoes: Brooks Adrenaline GTS 12

running intervals 4:43 [4] 0.52 mi (9:04 / mi) +1m 9:01 / mi
shoes: Brooks Adrenaline GTS 12

running intervals 4:46 [4] 0.51 mi (9:21 / mi) +1m 9:17 / mi
shoes: Brooks Adrenaline GTS 12

running intervals 4:46 [4] 0.52 mi (9:10 / mi) +1m 9:07 / mi
shoes: Brooks Adrenaline GTS 12

running warm up/down 10:01 [2] 1.0 mi (9:59 / mi)
shoes: Brooks Adrenaline GTS 12

walking warm up/down 4:43 [1] 0.24 mi (19:16 / mi) +1m 19:01 / mi
shoes: Brooks Adrenaline GTS 12

Monday May 27, 2013 #

11 AM

Orienteering 2:39:03 [2] 4.25 mi (37:25 / mi) +161m 33:29 / mi
shoes: VJ Falcons 08

Map Hike at Sardinia Forest with Adam. Lovely day.

We ran into this odd group when we came back to the car for a water stop.

Big path to the final control.

We rescued this hummingbird that was trapped in a sugar shack. We used our map to push him up to a slot over the window.

Handy bench courtesy of the (now inclusive) Boy Scouts.

The two of us.

Sunday May 26, 2013 #

5 PM

walking warm up/down 6:21 [1] 0.43 mi (14:46 / mi)
shoes: Brooks Adrenaline GTS 12

Walking to the park, ran into David Gerber and we got to talking about Sweden for a few minutes. Plus he recommended the Blue Lagoon near the airport in Iceland.

running 38:39 [3] 3.83 mi (10:05 / mi) +28m 9:52 / mi
shoes: Brooks Adrenaline GTS 12

Two laps of the park. Testing the ankle. All is fine.

walking warm up/down 6:56 [1] 0.4 mi (17:31 / mi) +1m 17:23 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 14:00 [1]

Saturday May 25, 2013 #

10 AM

Orienteering 2:20:06 [1] 3.71 mi (37:45 / mi) +105m 34:42 / mi
shoes: VJ Falcons 10

Exploring Boston Forest with Greg, Jennifer, Katie, Camo The Canine, and Rainee to see if it would be good for orienteering. Jen got to do some geocaching as the rest of us watched.

Friday May 24, 2013 #

bike 11:47 [2]

strength 49:21 [3]

stretching warm up/down 10:13 [1]

bike 11:47 [2]

Thursday May 23, 2013 #

4 PM

walking warm up/down 6:20 [1]
shoes: Brooks Adrenaline GTS 12

running 35:01 [3] 3.5 mi (10:00 / mi)
shoes: Brooks Adrenaline GTS 12

Ran in park on grass for the whole time. Ankle seems fully recovered. GPS charging after yesterday's mishap (left the watch on the boat) so no track available and distance is estimated.

walking warm up/down 7:15 [1]
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 18:00 [1]

Wednesday May 22, 2013 #

10 AM

walking 3:01 [1] 0.21 mi (14:27 / mi)
shoes: Brooks Adrenaline GTS 12

running 16:23 [3] 1.7 mi (9:39 / mi) +14m 9:24 / mi
shoes: Brooks Adrenaline GTS 12

walking 2:27 [1] 0.15 mi (16:22 / mi) +1m 16:02 / mi
shoes: Brooks Adrenaline GTS 12

strength 49:37 [3] 0.21 mi (4:01:58 / mi)
shoes: Brooks Adrenaline GTS 12

walking 3:01 [1] 0.19 mi (15:37 / mi)
shoes: Brooks Adrenaline GTS 12

running 16:56 [3] 1.79 mi (9:28 / mi) +4m 9:24 / mi
shoes: Brooks Adrenaline GTS 12

walking 3:10 [1] 0.19 mi (16:39 / mi) +3m 15:53 / mi
shoes: Brooks Adrenaline GTS 12

5 PM

stretching 17:00 [1]

sailing 3:08:20 [0] 10.91 mi (3.5 mph) +15m

C • Humor 5

Monday May 20, 2013 #

10 AM

bike 12:27 [2] 2.35 mi (5:18 / mi) +14m 5:12 / mi

To the gym. Updated the software in the GPS watch this AM and now it is working well. Update process was pretty time consuming with a rep on the phone.

11 AM

bike 12:43 [2] 2.24 mi (5:40 / mi) +10m 5:36 / mi

1 PM

strength 43:08 [3]

stretching warm up/down 10:32 [1]

bike 25:50 [2] 3.01 mi (8:35 / mi) +2m 8:34 / mi

Home after dropping off the car, and back to the shop to pick it up later. GPS shows going to the shop.

Saturday May 18, 2013 #

walking warm up/down 5:00 [1]
shoes: Brooks Adrenaline GTS 12

running 38:11 [3]
shoes: Brooks Adrenaline GTS 12

walking warm up/down 5:00 [1]
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 13:00 [1]

Friday May 17, 2013 #

11 AM

bike 12:30 [2]

strength 46:45 [3]

stretching warm up/down 11:44 [1]

bike 12:32 [2]

Thursday May 16, 2013 #

10 AM

walking warm up/down 7:18 [1] 0.45 mi (16:20 / mi)
shoes: Brooks Adrenaline GTS 12

running 30:04 [3] 3.03 mi (9:55 / mi) +13m 9:48 / mi
shoes: Brooks Adrenaline GTS 12

The ankle is looking, and feeling, good. Tried a couple of sprints, which were fine.

walking warm up/down 6:57 [1] 0.39 mi (17:52 / mi) +1m 17:44 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 13:00 [1]

Wednesday May 15, 2013 #

bike 25:31 [2]

Weather cleared up so biked to JCC. But JCC is closed for Shavuot. Who knew? Gotta keep closer tabs on these Jewish holidays. Still, it was a very nice bike ride.

6 PM

bike 30:02 [2]

Back and forth to the meeting of the sailing club at which we got the Sailing Instructions for the coming season. Boat's in the water and I'm ready.

Tuesday May 14, 2013 #

10 AM

walking warm up/down 6:27 [1] 0.37 mi (17:27 / mi)
shoes: Brooks Adrenaline GTS 12

running 21:21 [3] 2.11 mi (10:07 / mi) +16m 9:53 / mi
shoes: Brooks Adrenaline GTS 12

First time running on the bad ankle. Seemed to go OK. Just did one lap of the park at a slowish pace. Happy 'bout that!

walking warm up/down 7:13 [1] 0.36 mi (19:49 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 13:00 [1]

Monday May 13, 2013 #

bike 13:35 [2]

strength 1:02:31 [3]

stretching warm up/down 8:43 [1]

bike 12:35 [2]

Friday May 10, 2013 #

walking warm up/down 5:00 [1]

strength 55:25 [3]

stretching warm up/down 11:32 [1]

Wednesday May 8, 2013 #

10 AM

bike 12:04 [2] 2.85 mi (4:14 / mi)

To the bank to deposit orienteering receipts from the Learn and Practice. Barbara's bike because it had fenders and rain was forecast.

bike 21:24 [2] 3.7 mi (5:47 / mi) +30m 5:38 / mi

To the gym.

12 PM

strength 1:02:39 [3]

stretching warm up/down 8:42 [1]

bike 12:28 [2] 1.95 mi (6:24 / mi) +4m 6:21 / mi

To home. Hoping for rain to test my new rain jacket. Only got a sprinkle.

Monday May 6, 2013 #

bike 17:23 [2]

To the gym.

bike 10:24 [3]

From the gym.

strength 1:01:18 [3]
weight:161lbs

stretching warm up/down 10:01 [1]

Friday May 3, 2013 #

strength 1:01:00 [3]
weight:161lbs

Note

Saw the doc about the sprained ankle just to be on the safe side. Best thing is to rest it until the swelling goes down. Should be no long term damage. He had no particular opinion about getting a brace but said that fit was important to avoid chafing.

C • Ankle support 3

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