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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  walking13 10:10:43 31.92(19:08) 51.37(11:53) 96
  Orienteering4 7:07:14 16.06(26:37) 25.84(16:32) 374
  running9 6:48:11 36.66 59.0 64
  stretching27 6:45:00
  sailing4 6:01:56 28.54(4.7/h) 45.93(7.6/h) 17
  bike10 4:16:31 49.84(5:09) 80.21(3:12) 177
  strength14 4:04:46 1.25 2.01
  mapping1 51:56 1.26(41:09) 2.03(25:34) 1
  Total57 46:06:17 165.53 266.39 729
  [1-5]44 14:18:05
averages - weight:162.3lbs

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Friday Jul 31, 2020 #

7 AM

strength (calesthenics) 19:49 intensity: (2 @0) + (3:17 @1) + (4:47 @2) + (9:23 @3) + (1:31 @4) + (49 @5) 0.49 mi (40:25 / mi)
ahr:134 max:163

stretching warm up/down 15:00 [0]

10 AM

walking 1:23:11 intensity: (3 @1) + (4:50 @2) + (1:18:18 @3) 4.4 mi (18:53 / mi) +13m 18:43 / mi
ahr:136 max:136

Thursday Jul 30, 2020 #

8 AM

running intervals 42:13 intensity: (4:35 @0) + (1:48 @1) + (7:28 @2) + (20:39 @3) + (7:42 @4) + (1 @5) 4.0 mi (10:33 / mi)
ahr:134 max:158 shoes: Asics GT2000-8

10 x 200 at Z4 (1:04). Had a hard time slowing to the pace.
9 AM

walking warm up/down 5:00 intensity: (2:30 @0) + (2:29 @1) + (1 @3) 0.27 mi (18:30 / mi)
ahr:111 max:119 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Wednesday Jul 29, 2020 #

7 AM

strength (calesthenics) 18:52 intensity: (18:51 @0) + (1 @3) 0.33 mi (57:11 / mi)
ahr:80 max:108

8 AM

stretching warm up/down 15:00 [0]

12 PM

bike 10:49 intensity: (10:42 @0) + (7 @1) 2.14 mi (5:03 / mi)
ahr:100 max:116

bike 16:29 intensity: (9:59 @0) + (6:28 @1) + (2 @3) 3.36 mi (4:54 / mi) +26m 4:48 / mi
ahr:109 max:122

Tuesday Jul 28, 2020 #

9 AM

stretching warm up/down 15:00 [0]

Monday Jul 27, 2020 #

8 AM

strength 15:00 [3]

stretching warm up/down 15:00 [0]

11 AM

mapping 51:56 intensity: (50:57 @0) + (20 @1) + (39 @3) 1.26 mi (41:09 / mi) +1m 41:02 / mi
ahr:75 max:120

Sunday Jul 26, 2020 #

10 AM

bike 8:41 [0] 1.71 mi (5:04 / mi)
ahr:89 max:104

bike 3:24 intensity: (3:22 @0) + (1 @1) + (1 @3) 0.57 mi (5:58 / mi)
ahr:98 max:113

12 PM

bike 17:00 intensity: (14:18 @0) + (2:42 @1) 3.37 mi (5:03 / mi) +23m 4:56 / mi
ahr:104 max:116 (rest day)

Saturday Jul 25, 2020 #

9 AM

walking warm up/down 2:59 [0] 0.31 mi (9:30 / mi) +1m 9:25 / mi
ahr:88 max:94 shoes: VJ Falcon

Orienteering (Map Huke) 1:37:34 intensity: (28:45 @0) + (23:03 @1) + (22:15 @2) + (18:18 @3) + (5:08 @4) + (5 @5) 4.75 mi (20:32 / mi) +133m 18:54 / mi
ahr:122 max:165 shoes: VJ Falcon

Had trouble with a couple of the points in the bland area as you can see from the plot. Still was great fun.

walking warm up/down 9:54 intensity: (6:50 @0) + (2:25 @1) + (23 @2) + (7 @3) + (9 @4) 0.5 mi (19:39 / mi)
ahr:111 max:151 shoes: VJ Falcon

5 PM

stretching warm up/down 15:00 [0]

Friday Jul 24, 2020 #

8 AM

strength (calesthenics) 19:00 [3]

stretching warm up/down 15:00 [0]

11 AM

Orienteering 1:49:42 intensity: (1:49:35 @0) + (7 @1) 3.35 mi (32:47 / mi) +114m 29:39 / mi
ahr:80 max:115 shoes: Garmont Lagorai GTX

Map Hike at Sardinia Forest. With Barbara.

Thursday Jul 23, 2020 #

8 AM

running 50:54 intensity: (7:44 @0) + (10:56 @1) + (16:48 @2) + (14:32 @3) + (54 @4) 4.59 mi (11:05 / mi) +1m 11:05 / mi
ahr:125 max:149 shoes: Asics GT2000-8

Continuing exploration of West Side. 40 minutes of actual running.

stretching warm up/down 15:00 [0]

Wednesday Jul 22, 2020 #

8 AM

strength 18:00 [3]

stretching warm up/down 15:00 [0]

Tuesday Jul 21, 2020 #

8 AM

running intervals 1:09:47 intensity: (9:45 @0) + (9:32 @1) + (13:07 @2) + (25:45 @3) + (11:25 @4) + (13 @5) 5.92 mi (11:47 / mi)
ahr:131 max:159 shoes: Asics GT2000-8

200-200-800-800-200-200-200-200 at Z5. Felt good. Weather a little cooler, low 70's.


stretching warm up/down 15:00 [0]

5 PM

running 3 [0]
ahr:81 max:82

sailing 48:08 intensity: (47:35 @0) + (33 @1) 2.49 mi (3.1 mph)
ahr:90 max:117

Motored out to the committee boat and waited for the wind which finally did come. Stopped watch while waiting and forgot to restart it for the race, which we won.

Monday Jul 20, 2020 #

8 AM

strength (calesthenics) 16:00 [3]

stretching warm up/down 15:00 [0]

bike 16:32 intensity: (11:30 @0) + (4:10 @1) + (51 @2) + (1 @3) 3.4 mi (4:52 / mi)
ahr:109 max:134

12 PM

bike 18:20 intensity: (8:49 @0) + (8:15 @1) + (1:16 @2) 3.46 mi (5:18 / mi) +26m 5:11 / mi
ahr:112 max:129

Sunday Jul 19, 2020 #

8 AM

walking 1:03:17 intensity: (1:03:16 @0) + (1 @3) 3.33 mi (19:00 / mi)
ahr:82 max:97 shoes: Asics GT2000-8

Pretty hot out. Barbara was able to find the shade.

stretching warm up/down 15:00 [0]
(rest day)

Saturday Jul 18, 2020 #

8 AM

Orienteering (Map Hike) 1:52:00 intensity: (14:54 @0) + (23:43 @1) + (26:12 @2) + (35:09 @3) + (10:59 @4) + (1:03 @5) 4.73 mi (23:41 / mi) +127m 21:51 / mi
ahr:129 max:171 shoes: VJ Falcon

Parked at the ski hut and did some of the Sprague Brook Map Hike controls in the following order: S-19-21-22-23-24-25-17-18-13-14-20-F.

Quick Route:
https://drive.google.com/drive/u/0/folders/1TC03m6...

Friday Jul 17, 2020 #

8 AM

strength (calesthenics) 18:00 [3]

7 minute workout.

stretching warm up/down 15:00 [0]

10 AM

Orienteering 1:47:58 intensity: (1:47:57 @0) + (1 @3) 3.23 mi (33:26 / mi)
ahr:80 max:106 shoes: Asics GT2000-8

With B. Checking out points for a possible photo-O in Caz park.

Thursday Jul 16, 2020 #

8 AM

running 52:35 intensity: (4:58 @0) + (6:43 @1) + (18:04 @2) + (12:19 @3) + (10:31 @4) 4.84 mi (10:52 / mi) +13m 10:47 / mi
ahr:131 max:154 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Wednesday Jul 15, 2020 #

8 AM

strength (calesthenics) 17:00 [3]

stretching warm up/down 15:00 [0]

5 PM

walking 1:07:26 intensity: (1:07:25 @0) + (1 @3) 3.11 mi (21:41 / mi) +20m 21:16 / mi
ahr:87 max:107 weight:163lbs shoes: Asics GT2000-8

Took some photos along the way.

Tuesday Jul 14, 2020 #

10 AM

running intervals 50:54 intensity: (3:58 @0) + (2:50 @1) + (8:39 @2) + (17:25 @3) + (13:01 @4) + (5:01 @5) 4.63 mi (11:00 / mi)
ahr:138 max:171 shoes: Asics GT2000-8

200-600-200-600-200-600 at Z5.

stretching warm up/down 15:00 [0]

Monday Jul 13, 2020 #

8 AM

strength (calesthenics) 18:00 [3]

stretching warm up/down 15:00 [0]

12 PM

walking 32:25 [0] 1.86 mi (17:26 / mi)
ahr:82 max:106

Sunday Jul 12, 2020 #

9 AM

bike 12:14 intensity: (12:13 @0) + (1 @3) 2.26 mi (5:25 / mi)
ahr:96 max:106

sailing 2:30:55 intensity: (2:28:15 @0) + (1:53 @1) + (37 @2) + (10 @3) 10.69 mi (4.3 mph)
ahr:81 max:135 (rest day)

bike 16:35 intensity: (13:29 @0) + (2:54 @1) + (12 @2) 3.36 mi (4:56 / mi) +26m 4:49 / mi
ahr:105 max:128

Saturday Jul 11, 2020 #

7 AM

walking 54:41 intensity: (54:40 @0) + (1 @3) 2.76 mi (19:49 / mi)
ahr:76 max:104

5 PM

running 38:31 intensity: (7:13 @0) + (6:30 @1) + (15:02 @2) + (9:46 @3) 3.43 mi (11:14 / mi) +24m 10:59 / mi
ahr:123 max:145 shoes: Asics GT2000-8

30 minutes of running
6 PM

stretching warm up/down 15:00 [0]

Friday Jul 10, 2020 #

7 AM

walking 50:30 intensity: (50:29 @0) + (1 @3) 2.53 mi (20:00 / mi) +13m 19:41 / mi
ahr:77 max:96

8 AM

strength (calesthenics) 18:00 [3]

4 PM

stretching warm up/down 15:00 [0]

Thursday Jul 9, 2020 #

10 AM

bike 29:31 intensity: (29:11 @0) + (19 @1) + (1 @3) 6.15 mi (4:48 / mi) +13m 4:46 / mi
ahr:99 max:114

bike 32:14 intensity: (30:58 @0) + (1:00 @1) + (7 @2) + (9 @3) 5.67 mi (5:41 / mi) +11m 5:39 / mi
ahr:98 max:139

bike 17:41 intensity: (15:44 @0) + (1:57 @1) 3.37 mi (5:15 / mi) +26m 5:07 / mi
ahr:103 max:117

6 PM

stretching warm up/down 15:00 [0]

Wednesday Jul 8, 2020 #

7 AM

strength (calesthenics) 20:05 intensity: (18:45 @0) + (58 @1) + (22 @3) 0.43 mi (46:42 / mi)
ahr:92 max:123 weight:163lbs

walking 37:48 intensity: (37:23 @0) + (24 @1) + (1 @3) 2.19 mi (17:16 / mi) +2m 17:13 / mi
ahr:88 max:120 shoes: Asics GT2000-8

9 AM

stretching warm up/down 15:00 [0]

5 PM

bike 20:27 intensity: (19:52 @0) + (34 @1) + (1 @3) 4.06 mi (5:02 / mi)
ahr:98 max:114

Delivering food to Adam.

Tuesday Jul 7, 2020 #

8 AM

walking 1:20:22 [0] 4.36 mi (18:26 / mi) +25m 18:07 / mi
ahr:81 max:111 shoes: Asics GT2000-8

Too hot (+ too old) to run.
10 AM

stretching warm up/down 15:00 [0]

Monday Jul 6, 2020 #

8 AM

strength (calesthenics) 18:00 [3]

stretching warm up/down 15:00 [0]

walking 30:41 [0] 1.61 mi (19:03 / mi)
ahr:80 max:92 shoes: Asics GT2000-8

To the library.
11 AM

walking 32:16 intensity: (32:11 @0) + (5 @1) 1.6 mi (20:10 / mi) +11m 19:45 / mi
ahr:88 max:113 shoes: Asics GT2000-8

Home from the library.

Sunday Jul 5, 2020 #

8 AM

bike 18:49 intensity: (18:05 @0) + (43 @1) + (1 @3) 3.57 mi (5:17 / mi)
ahr:102 max:114

sailing 56:16 intensity: (56:06 @0) + (9 @1) + (1 @3) 4.03 mi (4.3 mph)
ahr:80 max:113

Motoring, actually. Took advantage of the light wind to check accuracy of compass against chart. Adjusted E/W slightly. One mark was totally destroyed by a recent storm.
12 PM

bike 17:45 intensity: (13:52 @0) + (3:52 @1) + (1 @3) 3.38 mi (5:15 / mi) +27m 5:07 / mi
ahr:104 max:122

Saturday Jul 4, 2020 #

7 AM

running intervals 56:21 intensity: (7:40 @0) + (8:30 @1) + (10:47 @2) + (21:36 @3) + (7:32 @4) + (16 @5) 5.12 mi (11:00 / mi)
ahr:130 max:160 shoes: Asics GT2000-8

6 x 400 at 2:03. 400 jog recovery. 77 degrees.
12 PM

stretching warm up/down 15:00 [0]

Friday Jul 3, 2020 #

8 AM

strength (calesthenics) 10:00 [3]

Only a limited workout. Not into it today.

stretching warm up/down 15:00 [0]

10 AM

walking 1:00:13 [0] 3.08 mi (19:33 / mi) +12m 19:19 / mi
ahr:80 max:106 shoes: Asics GT2000-8

Had intended to walk to library and spend some time there but it was closed so it became a round trip.

Thursday Jul 2, 2020 #

8 AM

running 46:53 intensity: (6:48 @0) + (13:15 @1) + (16:13 @2) + (9:33 @3) + (14 @4) + (50 @5) 4.13 mi (11:21 / mi) +26m 11:08 / mi
ahr:125 max:179 weight:161lbs shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Wednesday Jul 1, 2020 #

8 AM

strength (calesthenics) 19:00 [3]

Made up my own routine.

stretching warm up/down 15:00 [0]

5 PM

sailing 1:46:37 [0] 11.33 mi (6.4 mph) +17m
ahr:103 max:137

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