Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Oct 31, 2016:

activity	#	time	miles		km		+m
mapping	5	30:06:45	25.47		40.99		378
running	12	8:19:43	52.95	(9:26)	85.22	(5:52)	339
walking	12	2:17:02	4.94		7.95		42
Road Race	1	56:36	6.6	(8:35)	10.62	(5:20)	13
Total	19	41:40:06	89.96		144.77		772
[1-5]	12	9:06:56

6:25

0:00

» now

Monday Oct 31, 2016 #

4 PM

walking warm up/down 1:05 [0] 0.07 mi (15:26 / mi) +1m 14:47 / mi
shoes: Asics 2000-3.2

running 30:02 [3] 3.18 mi (9:27 / mi) +20m 9:16 / mi
shoes: Asics 2000-3.2

Had planned a 60 minute run but soon after starting mmy left ankle felt a little dodgy so I cut it back to 30. Around the neighborhood. A little too much traffic for my taste. People getting ready for Halloween - putting up decorations at the last minute. Some little kids taking advantage of the last of daylight going door to door. It looked like the Sheriff brought a horse to the neighborhood party.

walking warm up/down 3:33 [0] 0.2 mi (17:25 / mi)
shoes: Asics 2000-3.2

Saturday Oct 29, 2016 #

8 AM

running warm up/down 10:23 [0] 0.96 mi (10:51 / mi) +2m 10:47 / mi
shoes: Asics 2000-3.2

Road Race race 56:36 [5] 6.6 mi (8:35 / mi) +13m 8:31 / mi
shoes: Asics 2000-3.2

An interesting quarter marathon (6.55 miles) race. A good portion was on a rail trail. The rest through a boring suburbia. I had pretty much ceded first to Bergman because he ran a 8:15 pace last year and I figured the best I could do was 8:30 or 8:35. But at about 2.5 miles I found myself right with him. I decided to skip my target splits and just stay with him because it seemed he was running below my targets. Eventually he realized I was there and after mile 5 he sped up and I couldn't stay with him. I ended up 2nd about a minute behind him. Exactly where I thought I would. I probably should have let him know I was behind him earlier but it didn't occur to me at the time.

walking warm up/down 10:30 [0] 0.38 mi (27:59 / mi) +1m 27:45 / mi
shoes: Asics 2000-3.2

Friday Oct 28, 2016 #

mapping 6:25:00 [0]

Last day of field checking at Knox Farm.

Wednesday Oct 26, 2016 #

10 AM

mapping 5:51:27 [0] 6.13 mi (57:20 / mi) +19m 56:47 / mi

Only one more day to field check at Knox Farm.

Tuesday Oct 25, 2016 #

4 PM

walking warm up/down 2:30 [0] 0.14 mi (17:16 / mi) +2m 16:33 / mi
shoes: Asics 2000-3.2

running long 1:00:05 [3] 6.53 mi (9:12 / mi) +38m 9:02 / mi
shoes: Asics 2000-3.2

walking warm up/down 4:35 [0] 0.23 mi (20:06 / mi)
shoes: Asics 2000-3.2

Monday Oct 24, 2016 #

5 PM

running 22:31 [3] 2.11 mi (10:42 / mi) +16m 10:27 / mi
shoes: Asics 2000-3.2

Decided to run to the gym. Time includes brief walk warm up and cool down. Wimped out and took the train home.

Saturday Oct 22, 2016 #

4 PM

walking warm up/down 2:19 [0] 0.15 mi (14:58 / mi)
shoes: Asics 2000-3.2

running tempo 51:45 [4] 5.49 mi (9:26 / mi) +43m 9:12 / mi
shoes: Asics 2000-3.2

Following Vicki's plan, 2 miles at tempo (8:44), 2 minute rest, 1 mile at tempo, 1 minute rest, 4 x 100m strides, with 100m walk in between. Felt good during the whole workout. Windy and a little chilly in the park. Some trees starting to turn.

walking warm up/down 4:22 [0] 0.23 mi (19:09 / mi)
shoes: Asics 2000-3.2

Friday Oct 21, 2016 #

12 PM

walking 42:00 [0]

Decided not to brave the rain and cold and went for a walk instead. Ran some errands in the walk: mailed a letter, deposited a check, and bought wine.

Wednesday Oct 19, 2016 #

9 AM

mapping 5:59:28 [0] 7.05 mi (50:59 / mi) +74m 49:23 / mi

Knox Farm. Afterwards stopped at Tops to buy an blue cheese dressing and ran into 2 orienteers.

Tuesday Oct 18, 2016 #

4 PM

walking warm up/down 3:09 [0] 0.2 mi (15:27 / mi)
shoes: Asics 2000-3.2

running hills 33:57 [3] 3.59 mi (9:27 / mi) +95m 8:44 / mi
shoes: Asics 2000-3.2

In the cemetery. Started out as a short run but then I decided to make it as hilly as possible in the allotted time.

walking warm up/down 5:56 [0] 0.3 mi (19:34 / mi) +6m 18:26 / mi
shoes: Asics 2000-3.2

Saturday Oct 15, 2016 #

10 AM

walking warm up/down 3:12 [0] 0.22 mi (14:33 / mi)
shoes: Asics 2000-3.2

running long 1:00:16 [3] 6.36 mi (9:29 / mi)
shoes: Asics 2000-3.2

Ran to Rehoboth and then north on the boardwalk. At the end of the boardwalk headed straight for the Dogfish Head pub where I enquired about their wares in the kiosk. Then back and forth on side streets until it was time to head back to Dewey Beach.

walking warm up/down 7:34 [0] 0.38 mi (19:54 / mi)
shoes: Asics 2000-3.2

Thursday Oct 13, 2016 #

11 AM

walking warm up/down 4:12 [0] 0.24 mi (17:31 / mi)
shoes: Asics 2000-3.2

running tempo 47:30 [4] 5.01 mi (9:29 / mi)
shoes: Asics 2000-3.2

Tempo workout on the Gordon's Pond trail at Cape Henlopen State Park. 2 miles at 8:44, 2 min walking, 4x200 quick strides.

walking warm up/down 5:27 [0] 0.24 mi (22:43 / mi)
shoes: Asics 2000-3.2

Tuesday Oct 11, 2016 #

walking warm up/down 3:01 [0] 0.18 mi (16:44 / mi)
shoes: Asics 2000-3.2

walking warm up/down 7:39 [0] 0.41 mi (18:39 / mi)
shoes: Asics 2000-3.2

4 PM

running 30:00 [3] 3.42 mi (8:46 / mi)
shoes: Asics 2000-3.2

At Dewey Beach but elected to run along the road instead of on the sand. Boring but a wide safe shoulder. GPS track will have to wait until I get home and have more technology at my disposal.

Saturday Oct 8, 2016 #

4 PM

walking warm up/down 5:02 [0] 0.26 mi (19:09 / mi) +13m 16:36 / mi
shoes: Asics 2000-3.2

running long 1:01:44 [3] 6.62 mi (9:20 / mi) +59m 9:04 / mi
shoes: Asics 2000-3.2

Managed a pretty decent route in the park. Decent meaning it wasn't too boring. Ran by a wedding at the casino.

walking warm up/down 4:46 [0] 0.25 mi (19:16 / mi) +17m 15:53 / mi
shoes: Asics 2000-3.2

Thursday Oct 6, 2016 #

10 AM

mapping 6:05:43 [0] 6.5 mi (56:16 / mi) +13m 55:55 / mi

Back at Knox Farm. Mapping the swamps and thickets. Not fun. Found $20 though. And a golf ball.

Wednesday Oct 5, 2016 #

4 PM

walking warm up/down 3:24 [0] 0.19 mi (17:42 / mi) +2m 17:09 / mi
ahr:88 max:92 shoes: Asics 2000-3.2

running 42:21 4.58 mi (9:15 / mi) +41m 9:00 / mi
ahr:144 max:165 shoes: Asics 2000-3.2

Tempo workout. 2 miles at tempo (8:44), 2 min rest, 4 x 200 quick with 200 jog in between.

walking warm up/down 5:30 0.28 mi (19:51 / mi)
ahr:111 max:149 shoes: Asics 2000-3.2

Monday Oct 3, 2016 #

10 AM

mapping 5:45:07 [0] 5.79 mi (59:36 / mi) +272m 52:01 / mi

Another session at Camp Schoellkopf. The last before the meet on Sunday. Wish I could have done more.

Ran across the following:

Pigeons

Who knew they were teaching the scouts to shoot shotguns?

Sunday Oct 2, 2016 #

4 PM

walking warm up/down 2:55 [0] 0.16 mi (18:20 / mi)
shoes: Asics 2000-3.2

running 49:09 [3] 5.11 mi (9:37 / mi) +25m 9:28 / mi
shoes: Asics 2000-3.2

Tried to get some hills in in this short run in the park. Also a little in the woods. Oddly, the total climb is less that when I ran one loop of the lake last time.

walking warm up/down 4:21 [0] 0.22 mi (20:04 / mi)
shoes: Asics 2000-3.2

« Earlier | Later »