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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Oct 31, 2014:

activity # timemileskm+m
  walking6 6:45:44 16.51 26.58 21
  Orienteering6 4:07:10 15.29(16:10) 24.61(10:03) 324
  running4 2:40:09 16.05(9:59) 25.82(6:12) 146
  mapping1 2:20:59 2.5(56:24) 4.02(35:03) 31
  run/walk1 6:01 0.41(14:50) 0.65(9:13)
  Total16 16:00:03 50.76 81.69 522
  [1-5]15 13:28:58
averages - sleep:9.8

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Thursday Oct 30, 2014 #

12 PM

run/walk warm up/down 6:01 intensity: (5:41 @0) + (20 @1) 0.41 mi (14:50 / mi)
ahr:88 max:113 shoes: Asics GT-2000

running tempo 32:15 intensity: (1:51 @0) + (53 @1) + (5:55 @2) + (18:07 @3) + (4:54 @4) + (35 @5) 3.55 mi (9:05 / mi) +32m 8:50 / mi
ahr:141 max:179 shoes: Asics GT-2000

Was trying to hit 8:37 mile pace for 10 minutes for tempo run. Got pretty close on average.

Winds: W (280°) at 8.9 kt gusting to 12.0 kt
Atmospheric Pressure: 30.06 in
Air Temperature: 46.4 F
Dew Point: 33.8 F
Cloudy

walking warm up/down 3:39 intensity: (2:34 @0) + (41 @1) + (14 @2) + (10 @3) 0.2 mi (18:15 / mi)
ahr:108 max:144 shoes: Asics GT-2000

Wednesday Oct 29, 2014 #

11 AM

mapping 2:20:59 [0] 2.5 mi (56:24 / mi) +31m 54:18 / mi
shoes: Inov-8 OROC 280

Stopped for lunch and then couldn't continue because of rain. Bummer.

Tuesday Oct 28, 2014 #

Note

Spent the weekend in D.C. On Sunday Ben did his first marathon - The Maring Corps Marathon. Amanda and I were the cheering squad/support crew. It was an impressive operation. (Imagine what you can do with 30,000 entries each paying $100. You do the math. And hundreds of "volunteers" from the Marine Corps to handle spectator control and water and food stations and other logistics.) Because of the looping we were able to spectate at 4 spots and the finish. Amanda made 2 signs and I brought Grandpa's old sheep bell. The last hill before the finish at the Iwo Jima Memorial was a killer. Ben finished in 3:27.

BenMile16
11 AM

running 40:28 [2] 3.96 mi (10:13 / mi) +46m 9:52 / mi
slept:9.75 shoes: Asics GT-2000

A nice little jog around the cemetery. Warmish and breezy before the cold front passes through.

Wednesday Oct 22, 2014 #

4 PM

running 39:52 [2] 3.87 mi (10:18 / mi) +31m 10:03 / mi
shoes: Asics GT-2000

First jog since the NAOC. Felt pretty good.

Monday Oct 20, 2014 #

4 PM

walking 1:07:00 [1]
shoes: Salomon XA Pro 3D Ultra 2

Last walk in Dewey Beach before the trip home tomorrow. Up and down the side streets - making note of the wide variety of cottages.

Saturday Oct 18, 2014 #

9 AM

walking 1:19:46 [1] 3.79 mi (21:02 / mi) +6m 20:56 / mi
shoes: Salomon XA Pro 3D Ultra 2

Picked up some shells to use in the garden on the way back along the water.
C • Delaware shore 2

Friday Oct 17, 2014 #

4 PM

walking 1:25:52 [1] 3.96 mi (21:40 / mi) +6m 21:34 / mi
shoes: Salomon XA Pro 3D Ultra 2

Thursday Oct 16, 2014 #

11 AM

walking 1:42:04 [1] 5.12 mi (19:56 / mi) +4m 19:53 / mi
shoes: Salomon XA Pro 3D Ultra 2

From the motel in Dewey Beach over to the Thompson Island Trail and back. Longer walk than we had planned on.

Wednesday Oct 15, 2014 #

9 AM

walking 1:07:23 [1] 3.44 mi (19:36 / mi) +5m 19:31 / mi
shoes: Salomon XA Pro 3D Ultra 2

Monday Oct 13, 2014 #

10 AM

Orienteering race 32:57 [5] **** 2.78 mi (11:51 / mi) +44m 11:17 / mi
shoes: Asics GT-2000


Sprint - Course 3 - Splits

Sunday Oct 12, 2014 #

10 AM

Orienteering race 1:02:54 [5] ***** 3.05 mi (20:38 / mi) +22m 20:11 / mi
shoes: Inov-8 OROC 280


Long - Course 6 - Splits

Saturday Oct 11, 2014 #

11 AM

Orienteering race 38:07 [5] ***** 2.13 mi (17:53 / mi) +13m 17:33 / mi
shoes: Inov-8 OROC 280


Middle - Course 6b - Splits

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)
 

Wednesday Oct 8, 2014 #

4 PM

running 47:34 [2] 4.67 mi (10:12 / mi) +37m 9:57 / mi
shoes: Asics GT-2000

Sunday Oct 5, 2014 #

11 AM

Orienteering race 39:34 [5] ***** 2.24 mi (17:39 / mi) +129m 14:59 / mi
shoes: Inov-8 OROC 280

C • Second point 1

Middle Brown Y - Splits

Saturday Oct 4, 2014 #

1 PM

Orienteering race 56:52 [5] ***** 3.34 mi (17:00 / mi) +113m 15:23 / mi
shoes: Inov-8 OROC 280


Long Brown Y - Splits

Friday Oct 3, 2014 #

Event: 2014 US Nationals
 
3 PM

Orienteering race 16:46 [5] **** 1.74 mi (9:37 / mi) +3m 9:34 / mi
shoes: Asics GT-2000


Sprint Brown - Splits

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