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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Aug 31, 2020:

activity # timemileskm+m
  Orienteering7 11:52:22 29.8(23:54) 47.96(14:51) 80730 /39c76%
  walking26 9:48:40 31.71(18:34) 51.03(11:32) 104
  sailing4 7:37:19 30.91 49.74
  stretching26 6:30:00
  running8 6:19:28 36.54(10:23) 58.81(6:27) 86
  strength13 5:09:44 0.33 0.53
  bike6 3:12:01 33.35(5:46) 53.66(3:35) 127
  Hiking1 11:48 0.48(24:25) 0.78(15:10) 1
  Total57 50:41:22 163.12 262.51 112630 /39c76%
  [1-5]46 19:17:31
averages - weight:163lbs

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Monday Aug 31, 2020 #

9 AM

strength (calesthenics) 26:51 [3]

stretching warm up/down 15:00 [0]

12 PM

bike 12:31 intensity: (5:09 @0) + (6:55 @1) + (26 @2) + (1 @3) 2.29 mi (5:27 / mi)
ahr:111 max:134

bike 17:54 intensity: (14:51 @0) + (3:02 @1) + (1 @3) 3.61 mi (4:58 / mi) +26m 4:51 / mi
ahr:103 max:117

Sunday Aug 30, 2020 #

9 AM

walking warm up/down 3:03 [0] 0.19 mi (16:02 / mi) +13m 13:13 / mi
ahr:94 max:104 shoes: VJ Falcon

Orienteering (Map Hike) 1:00:09 intensity: (6:32 @0) + (6:27 @1) + (9:48 @2) + (27:25 @3) + (6:25 @4) + (3:32 @5) ** 6.44 km (9:21 / km) +109m 8:37 / km
ahr:135 max:172 spiked:3/4c shoes: VJ Falcon

Got the last controls in CRP. Better luck seeing the markers. Added a trail run in the middle to extend the time.

walking warm up/down 5:59 intensity: (5:10 @0) + (33 @1) + (16 @2) 0.26 mi (23:02 / mi) +3m 22:13 / mi
ahr:105 max:131 shoes: VJ Falcon

12 PM

stretching warm up/down 15:00 [0]

Saturday Aug 29, 2020 #

11 AM

walking 1:17:47 intensity: (33:24 @0) + (44:23 @1) 4.17 mi (18:39 / mi) +2m 18:38 / mi
ahr:114 max:133 (rest day) shoes: Asics GT2000-8

Walk with B to the Co-op and then the EV Farmer's Market and then Breadhive (for Danish rye bread). Data is from B's watch as I forgot to restart after the Co-op. Time adjusted because she forgot to stop watch in the store.
5 PM

stretching warm up/down 15:00 [0]

Friday Aug 28, 2020 #

8 AM

walking 14:58 intensity: (14:46 @0) + (11 @1) + (1 @3) 0.88 mi (17:01 / mi)
ahr:91 max:113 shoes: Asics GT2000-8

walking 7:48 intensity: (7:18 @0) + (15 @1) + (14 @2) + (1 @3) 0.47 mi (16:36 / mi)
ahr:99 max:134 shoes: Asics GT2000-8

strength (Gym) 30:00 [3]

With Al the PT.
11 AM

sailing 45:00 [0]

Took the boat out to dry off the sails. Went round and round two buoys.

Thursday Aug 27, 2020 #

8 AM

walking warm up/down 3:00 intensity: (2:54 @0) + (6 @1) 0.18 mi (16:39 / mi)
ahr:86 max:116 shoes: Asics GT2000-8

running intervals 44:30 intensity: (1:21 @0) + (9:34 @1) + (5:18 @2) + (16:05 @3) + (12:08 @4) + (4 @5) 4.34 mi (10:15 / mi)
ahr:136 max:159 weight:163lbs shoes: Asics GT2000-8

Supposed to do 4 x 1000 at 5:20. Did 3 then one 400. Excuse: temp was 79 degrees and humidity was 77%, winds SW22G29.

walking warm up/down 5:38 intensity: (1:46 @0) + (3:39 @1) + (11 @2) + (2 @3) 0.3 mi (18:46 / mi)
ahr:114 max:137 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Wednesday Aug 26, 2020 #

8 AM

strength (calesthenics) 25:00 [3]

stretching warm up/down 15:00 [0]

11 AM

bike 16:43 intensity: (16:00 @0) + (42 @1) + (1 @3) 3.07 mi (5:26 / mi)
ahr:104 max:117

bike 15:55 intensity: (15:48 @0) + (7 @1) 2.98 mi (5:21 / mi) +24m 5:13 / mi
ahr:99 max:114

5 PM

sailing 2:30:45 intensity: (2:05:51 @0) + (20:41 @1) + (3:28 @2) + (45 @3) 8.97 mi (3.6 mph)
ahr:98 max:144

Finished first in class. Rain didn't start until after we finished. More motoring than usual back to the dock.

Tuesday Aug 25, 2020 #

8 AM

walking 3:23 [0] 0.23 mi (14:58 / mi)
ahr:86 max:90

running 45:03 intensity: (34 @0) + (14 @1) + (7:53 @2) + (18:00 @3) + (18:22 @4) 4.46 mi (10:06 / mi) +20m 9:58 / mi
ahr:142 max:150 shoes: Asics GT2000-8

9 AM

walking 6:54 intensity: (5:18 @0) + (1:08 @1) + (4 @2) + (24 @3) 0.36 mi (18:55 / mi) +4m 18:15 / mi
ahr:110 max:140

stretching warm up/down 15:00 [0]

Monday Aug 24, 2020 #

9 AM

walking 59:36 intensity: (59:01 @0) + (8 @1) + (7 @2) + (10 @3) + (6 @4) + (4 @5) 3.26 mi (18:17 / mi) +16m 18:01 / mi
ahr:87 max:159 shoes: Asics GT2000-8

Barb and I got flu shots and then went for a walk downtown.
11 AM

strength (calesthenics) 18:00 [3]

stretching warm up/down 15:00 [0]

Sunday Aug 23, 2020 #

10 AM

walking warm up/down 3:01 intensity: (3:00 @0) + (1 @3) 0.18 mi (16:44 / mi)
ahr:92 max:106 shoes: VJ Falcon

Orienteering (Map Hike) 1:09:25 intensity: (11:35 @0) + (10:38 @1) + (14:17 @2) + (20:10 @3) + (12:29 @4) + (16 @5) 3.92 mi (17:42 / mi) +124m 16:08 / mi
ahr:129 max:161 spiked:8/11c shoes: VJ Falcon

Second visit to Chestnut Ridge to do E. side and two on the west. Had a hard time finding markers once I got to the right location. Frustrating, but just my old eyes. Didn't take as long as I thought - mainly because routes were pretty direct?

walking warm up/down 6:46 intensity: (4:08 @0) + (2:10 @1) + (10 @2) + (18 @3) 0.34 mi (19:55 / mi)
ahr:112 max:143 shoes: VJ Falcon

6 PM

stretching warm up/down 15:00 [0]

Saturday Aug 22, 2020 #

Note
(rest day)

Friday Aug 21, 2020 #

8 AM

strength (Gym) 30:00 [3]

With Al. Squats, calves, plank, chest, biceps, lunge, row, shoulders.

walking 11:42 intensity: (10:54 @0) + (48 @1) 0.67 mi (17:31 / mi)
ahr:102 max:117

walking 16:03 intensity: (14:19 @0) + (1:43 @1) + (1 @3) 0.92 mi (17:31 / mi)
ahr:100 max:115

12 PM

bike 21:55 intensity: (21:25 @0) + (8 @1) + (22 @2) 3.96 mi (5:32 / mi)
ahr:97 max:133

Thursday Aug 20, 2020 #

10 AM

walking warm up/down 3:00 intensity: (2:59 @0) + (1 @3) 0.18 mi (16:39 / mi)
ahr:90 max:94 shoes: Asics GT2000-8

running intervals 54:28 intensity: (44 @0) + (1:42 @1) + (14:06 @2) + (18:57 @3) + (17:02 @4) + (1:57 @5) 5.16 mi (10:33 / mi)
ahr:141 max:168 shoes: Asics GT2000-8

2 x 800. Twice. Then one more 800. @4:16

walking warm up/down 7:01 intensity: (4:17 @0) + (1:48 @1) + (47 @2) + (9 @3) 0.31 mi (22:38 / mi)
ahr:112 max:139 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Wednesday Aug 19, 2020 #

9 AM

strength (calesthenics) 26:52 [3]
weight:163lbs

stretching warm up/down 15:00 [0]

12 PM

bike 14:39 intensity: (13:40 @0) + (58 @1) + (1 @3) 3.08 mi (4:45 / mi)
ahr:98 max:116

bike 16:49 intensity: (15:34 @0) + (1:15 @1) 2.97 mi (5:39 / mi) +25m 5:31 / mi
ahr:104 max:116

5 PM

sailing 2:09:30 intensity: (1:49:51 @0) + (17:25 @1) + (2:10 @2) + (4 @3) 10.23 mi (4.7 mph)
ahr:99 max:136 weight:163lbs

Tuesday Aug 18, 2020 #

10 AM

walking warm up/down 3:13 [0] 0.21 mi (15:19 / mi)
ahr:84 max:88 shoes: Asics GT2000-8

running 45:03 intensity: (1:29 @0) + (6:18 @1) + (21:44 @2) + (13:39 @3) + (1:53 @4) 4.31 mi (10:27 / mi) +21m 10:18 / mi
ahr:131 max:152 weight:163lbs shoes: Asics GT2000-8

Stupid construction gate was locked so had to double back. Made it through 6 parks.

walking warm up/down 4:31 intensity: (3:23 @0) + (30 @1) + (19 @2) + (18 @3) + (1 @4) 0.25 mi (18:05 / mi) +2m 17:40 / mi
ahr:112 max:147 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Monday Aug 17, 2020 #

11 AM

walking 24:50 intensity: (17:24 @0) + (7:14 @1) + (11 @2) + (1 @3) 1.6 mi (15:31 / mi)
ahr:85 max:126 shoes: Asics GT2000-8

To the Co-op to buy chicken and bread and pastry.

walking 25:53 intensity: (25:25 @0) + (28 @3) 1.26 mi (20:32 / mi) +7m 20:11 / mi
ahr:80 max:105 shoes: Asics GT2000-8

Home again.
6 PM

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

stretching warm up/down 15:00 [0]

Sunday Aug 16, 2020 #

9 AM

walking warm up/down 3:05 intensity: (3:04 @0) + (1 @1) 0.1 mi (30:49 / mi)
ahr:101 max:112 shoes: VJ Falcon

Orienteering (Map Hike) 1:30:01 intensity: (12:37 @0) + (14:58 @1) + (23:06 @2) + (22:03 @3) + (14:55 @4) + (2:22 @5) *** 4.95 mi (18:11 / mi) +186m 16:17 / mi
ahr:131 max:172 spiked:8/9c shoes: VJ Falcon

First visit to Chestnut Ridge. Did the south part. Usual problems seeing the markers. Only one boom on a control.

walking warm up/down 9:11 intensity: (5:26 @0) + (2:21 @1) + (20 @2) + (58 @3) + (6 @4) 0.43 mi (21:21 / mi) +4m 20:45 / mi
ahr:112 max:147 shoes: VJ Falcon

stretching warm up/down 15:00 [0]

Saturday Aug 15, 2020 #

8 AM

stretching warm up/down 15:00 [3]

10 AM

Orienteering (Map Hike) 3:08:18 intensity: (3:08:16 @0) + (1 @1) + (1 @3) 4.57 mi (41:12 / mi) +120m 38:06 / mi
ahr:83 max:113 shoes: Garmont Lagorai GTX

Friday Aug 14, 2020 #

8 AM

walking 8:48 intensity: (8:45 @0) + (2 @1) + (1 @3) 0.49 mi (18:07 / mi)
ahr:95 max:112

walking 8:16 intensity: (8:15 @0) + (1 @3) 0.47 mi (17:26 / mi)
ahr:91 max:94

strength (Gym) 30:00 [3]

Session #2 with Al. Twenty pushups x 3. Whew!

Thursday Aug 13, 2020 #

8 AM

walking warm up/down 3:08 [0] 0.18 mi (17:23 / mi)
ahr:80 max:85 shoes: Asics GT2000-8

running intervals 56:00 intensity: (1:52 @0) + (10:59 @1) + (12:57 @2) + (21:30 @3) + (8:31 @4) + (11 @5) 5.29 mi (10:35 / mi)
ahr:134 max:159 shoes: Asics GT2000-8

200-400-600 x 3 at Z4. Used analog stopwatch as digital one was still on boat (I hope).

walking warm up/down 6:00 intensity: (4:05 @0) + (1:40 @1) + (9 @2) + (6 @3) 0.32 mi (18:45 / mi)
ahr:110 max:136 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

5 PM

sailing 2:12:04 intensity: (2:06:54 @0) + (3:56 @1) + (1:03 @2) + (11 @3) 11.71 mi (5.3 mph)
ahr:95 max:138

Second and last double handed race of the season. this time with Adam. Haven't checked the results yet but pretty sure we were 2nd in our fleet.

Wednesday Aug 12, 2020 #

8 AM

strength (calesthenics) 23:00 [3]

stretching warm up/down 15:00 [0]

Tuesday Aug 11, 2020 #

8 AM

running 45:03 intensity: (1:07 @0) + (6:51 @1) + (13:55 @2) + (23:10 @3) 4.35 mi (10:21 / mi) +26m 10:10 / mi
ahr:132 max:146 weight:164lbs shoes: Asics GT2000-8

walking warm up/down 4:47 intensity: (3:38 @0) + (44 @1) + (13 @2) + (12 @3) 0.25 mi (19:09 / mi)
ahr:110 max:143 shoes: Asics GT2000-8

walking warm up/down 3:00 [0] 0.19 mi (15:47 / mi)
ahr:79 max:83 shoes: Asics GT2000-8

9 AM

stretching warm up/down 15:00 [0]

11 AM

bike 13:27 intensity: (13:24 @0) + (2 @1) + (1 @3) 2.06 mi (6:31 / mi)
ahr:98 max:112

bike 24:56 intensity: (24:25 @0) + (30 @1) + (1 @3) 3.25 mi (7:40 / mi) +26m 7:29 / mi
ahr:98 max:115

Monday Aug 10, 2020 #

8 AM

walking 42:05 intensity: (41:50 @0) + (14 @1) + (1 @3) 2.27 mi (18:31 / mi) +15m 18:09 / mi
ahr:83 max:113

11 AM

strength (calesthenics) 18:00 [3]

Seven minute workout.

stretching warm up/down 15:00 [0]

Sunday Aug 9, 2020 #

9 AM

walking warm up/down 2:59 [0] 0.19 mi (15:41 / mi)
ahr:91 max:96 shoes: VJ Falcon

walking warm up/down 8:14 intensity: (5:12 @0) + (2:17 @1) + (23 @2) + (13 @3) + (9 @4) 0.31 mi (26:33 / mi)
ahr:111 max:157 shoes: VJ Falcon

Orienteering (Map Hike) 1:24:03 intensity: (5:10 @0) + (9:41 @1) + (17:02 @2) + (24:10 @3) + (24:26 @4) + (3:34 @5) 4.66 mi (18:02 / mi) +41m 17:33 / mi
ahr:137 max:169 spiked:11/15c shoes: VJ Falcon

Knox Farm. Got the whole thing in one visit. Not crowded out in the woods and fields but the parking lot was pretty full by the time I got back. Trouble with 13, 8, 7, and 3.
1 PM

bike 12:53 intensity: (2:27 @0) + (6:50 @1) + (3:26 @2) + (10 @3) 2.15 mi (6:00 / mi)
ahr:119 max:136

Adam and I decided not to go sailing. too much wind for the two of us on a small boat. Could have handled it but it would have not been relaxing.

bike 24:19 intensity: (13:19 @0) + (9:45 @1) + (1:14 @2) + (1 @3) 3.91 mi (6:14 / mi) +25m 6:06 / mi
ahr:110 max:133

6 PM

stretching warm up/down 15:00 [0]

Did a few stretches at Knox Farm, then the rest after nap.

Saturday Aug 8, 2020 #

10 AM

Orienteering (Map Hike) 2:36:59 intensity: (2:36:03 @0) + (6 @1) + (1 @2) + (49 @3) 4.09 mi (38:23 / mi) +89m 35:58 / mi
ahr:80 max:125 shoes: Garmont Lagorai GTX

With B in the Sardinia Forest.

Friday Aug 7, 2020 #

8 AM

walking 7:42 intensity: (7:07 @0) + (27 @1) + (7 @2) + (1 @3) 0.46 mi (16:46 / mi)
ahr:96 max:129

strength (personal trainer) 27:24 intensity: (24:23 @0) + (45 @1) + (2:16 @3) 0.33 mi (1:23:03 / mi)
ahr:73 max:121

Working out with Al at the JCC outside on the patio.

walking 8:02 intensity: (8:01 @0) + (1 @3) 0.47 mi (17:14 / mi)
ahr:91 max:98

10 AM

stretching warm up/down 15:00 [0]

Thursday Aug 6, 2020 #

8 AM

walking warm up/down 1:36 [0] 0.09 mi (17:45 / mi)
ahr:79 max:89 shoes: Asics GT2000-8

walking warm up/down 4:27 intensity: (4:10 @0) + (16 @1) + (1 @3) 0.29 mi (15:20 / mi)
ahr:89 max:115 shoes: Asics GT2000-8

running intervals 44:20 intensity: (29 @0) + (6:16 @1) + (13:05 @2) + (23:15 @3) + (1:15 @4) 4.29 mi (10:20 / mi)
ahr:134 max:151 shoes: Asics GT2000-8

8 x 400 at zone 4.

walking warm up/down 4:34 intensity: (3:32 @0) + (1:01 @1) + (1 @3) 0.21 mi (21:45 / mi)
ahr:108 max:120 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

5 PM

Hiking 11:48 [0] 0.48 mi (24:25 / mi) +1m 24:11 / mi
ahr:89 max:110

Wednesday Aug 5, 2020 #

8 AM

strength (7 minute workout) 18:00 [3]
weight:163lbs

stretching warm up/down 15:00 [0]

12 PM

walking 21:22 [0] 1.12 mi (19:04 / mi)
ahr:86 max:100

Tuesday Aug 4, 2020 #

8 AM

walking warm up/down 3:04 intensity: (2:38 @0) + (25 @1) + (1 @3) 0.19 mi (16:08 / mi)
ahr:98 max:117 shoes: Asics GT2000-8

running 45:01 intensity: (29 @0) + (4:42 @1) + (19:14 @2) + (18:29 @3) + (2:01 @4) + (6 @5) 4.34 mi (10:22 / mi) +20m 10:14 / mi
ahr:133 max:178 weight:162lbs shoes: Asics GT2000-8

walking warm up/down 5:12 intensity: (4:44 @0) + (10 @1) + (17 @2) + (1 @3) 0.26 mi (20:01 / mi) +5m 18:48 / mi
ahr:105 max:132 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

1 PM

walking 12:04 [0] 0.64 mi (18:48 / mi)
ahr:84 max:107

walking 9:34 intensity: (9:33 @0) + (1 @3) 0.55 mi (17:19 / mi)
ahr:87 max:92

Monday Aug 3, 2020 #

8 AM

strength (calesthenics) 18:37 [3]

stretching warm up/down 15:00 [0]

12 PM

walking 1:05:16 intensity: (1:05:15 @0) + (1 @3) 3.26 mi (20:01 / mi) +11m 19:49 / mi
ahr:82 max:108 shoes: Asics GT2000-8

Stopped at the optical shop to get glasses adjusted. B picked up some things at the Co-op.

Sunday Aug 2, 2020 #

4 PM

walking 41:51 intensity: (41:44 @0) + (7 @1) 2.27 mi (18:26 / mi) +1m 18:25 / mi
ahr:82 max:113 (rest day)

5 PM

stretching warm up/down 15:00 [0]

Saturday Aug 1, 2020 #

9 AM

walking warm up/down 3:05 intensity: (3:04 @0) + (1 @3) 0.15 mi (20:35 / mi) +7m 18:05 / mi
ahr:81 max:89 shoes: VJ Falcon

Orienteering (Map Hike) 1:03:27 intensity: (15:48 @0) + (8:11 @1) + (8:31 @2) + (22:56 @3) + (7:55 @4) + (6 @5) 3.61 mi (17:35 / mi) +140m 15:41 / mi
ahr:127 max:168 shoes: VJ Falcon

walking warm up/down 7:12 intensity: (5:39 @0) + (1:16 @1) + (17 @2) 0.33 mi (21:49 / mi) +14m 19:20 / mi
ahr:108 max:134 shoes: VJ Falcon

12 PM

stretching warm up/down 15:00 [0]

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