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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Oct 31, 2020:

activity # timemileskm+m
  mapping4 14:02:38 20.27(41:34) 32.62(25:50) 281
  walking20 8:26:57 24.34(20:50) 39.17(12:57) 78
  running8 6:16:55 36.27(10:24) 58.37(6:27) 172
  stretching22 5:30:00
  Orienteering2 3:54:03 10.24(22:51) 16.48(14:12) 26815 /18c83%
  strength9 3:24:09
  kayak1 1:32:18 3.59(25:42) 5.78(15:58) 3
  trail running1 1:12:16 5.02(14:24) 8.08(8:57) 160
  bike1 1:03:21 9.9(6:24) 15.93(3:59) 41
  run/walk1 4:17 0.29(14:46) 0.47(9:10) 2
  Total47 45:26:54 109.92 176.9 100515 /18c83%
  [1-5]34 15:14:07
averages - weight:164.3lbs

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Saturday Oct 31, 2020 #

10 AM

mapping 3:35:50 intensity: (3:22:59 @0) + (9:37 @1) + (2:42 @2) + (32 @3) 5.71 mi (37:48 / mi) +81m 36:13 / mi
ahr:90 max:142 shoes: Garmont Lagorai GTX

Sprague Brook, clip 1.

mapping 1:21:28 intensity: (1:13:58 @0) + (5:58 @1) + (1:22 @2) + (10 @3) 1.8 mi (45:15 / mi) +12m 44:20 / mi
ahr:95 max:142 shoes: Garmont Lagorai GTX

Sprague Brook, clip 1.
6 PM

stretching warm up/down 15:00 [0]

Friday Oct 30, 2020 #

8 AM

strength 23:00 [3]

6 PM

stretching warm up/down 15:00 [0]

Wednesday Oct 28, 2020 #

10 AM

mapping 2:49:10 intensity: (2:45:33 @0) + (3:02 @1) + (27 @2) + (8 @3) 3.84 mi (44:03 / mi) +37m 42:47 / mi
ahr:80 max:128 weight:165lbs shoes: Garmont Lagorai GTX

SBP clip 1.

mapping 2:07:00 intensity: (1:55:31 @0) + (10:11 @1) + (38 @2) + (40 @3) 2.47 mi (51:25 / mi) +78m 46:50 / mi
ahr:88 max:132 shoes: Garmont Lagorai GTX

SBP clip 1.
6 PM

stretching warm up/down 15:00 [0]

Tuesday Oct 27, 2020 #

8 AM

walking 3:01 intensity: (3:00 @0) + (1 @3) 0.18 mi (16:44 / mi)
ahr:86 max:90 shoes: Asics GT2000-8

running 50:56 intensity: (39 @0) + (1:00 @1) + (6:50 @2) + (18:54 @3) + (23:33 @4) 4.73 mi (10:46 / mi) +24m 10:36 / mi
ahr:143 max:150 shoes: Asics GT2000-8

walking warm up/down 6:37 intensity: (4:51 @0) + (1:06 @1) + (39 @2) + (1 @3) 0.36 mi (18:23 / mi) +3m 17:57 / mi
ahr:111 max:130 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Monday Oct 26, 2020 #

11 AM

walking 24:49 intensity: (24:44 @0) + (4 @1) + (1 @3) 1.24 mi (20:01 / mi)
ahr:82 max:115 shoes: Asics GT2000-8

walking 27:41 intensity: (27:38 @0) + (3 @3) 1.26 mi (21:58 / mi) +9m 21:31 / mi
ahr:75 max:95 shoes: Asics GT2000-8

5 PM

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

stretching warm up/down 15:00 [0]

Sunday Oct 25, 2020 #

8 AM

walking warm up/down 3:30 intensity: (2:09 @0) + (1:20 @1) + (1 @3) 0.22 mi (15:55 / mi)
ahr:96 max:122 shoes: Asics GT2000-8

running 45:03 intensity: (39 @0) + (13:26 @1) + (22:44 @2) + (1:13 @3) + (59 @4) + (6:02 @5) 4.21 mi (10:42 / mi) +29m 10:29 / mi
ahr:131 max:175 shoes: Asics GT2000-8

walking warm up/down 7:00 intensity: (5:54 @0) + (29 @1) + (19 @2) + (6 @3) + (4 @4) + (8 @5) 0.37 mi (18:56 / mi) +2m 18:39 / mi
ahr:99 max:165 shoes: Asics GT2000-8

9 AM

stretching warm up/down 15:00 [0]

Saturday Oct 24, 2020 #

12 PM

strength (calesthenics) 32:23 [3]

stretching warm up/down 15:00 [0]

5 PM

walking 56:22 intensity: (17:05 @0) + (28:59 @1) + (10:11 @2) + (7 @3) 2.66 mi (21:11 / mi) +1m 21:09 / mi
ahr:113 max:142 shoes: Asics GT2000-8

Friday Oct 23, 2020 #

10 AM

mapping 3:16:27 intensity: (2:51:57 @0) + (17:21 @1) + (3:24 @2) + (2:56 @3) + (48 @4) + (1 @5) 4.82 mi (40:45 / mi) +37m 39:49 / mi
ahr:97 max:161 shoes: Garmont Lagorai GTX

First attempt using a tablet to make a new map. This is a re-do of Sprague Brook Park with the new LiDAR. Went pretty well.
2 PM

mapping 52:43 intensity: (38:10 @0) + (13:07 @1) + (1:24 @2) + (2 @3) 1.63 mi (32:21 / mi) +37m 30:12 / mi
ahr:106 max:138 shoes: Garmont Lagorai GTX

Afternoon session. Disappointed in the battery life. Had to quit early.

Wednesday Oct 21, 2020 #

6 PM

strength 18:00 [3]

stretching warm up/down 15:00 [0]

Tuesday Oct 20, 2020 #

5 PM

walking warm up/down 3:27 [0] 0.22 mi (15:41 / mi)
ahr:91 max:97 shoes: Asics GT2000-8

running warm up/down 9:37 intensity: (48 @0) + (2:38 @1) + (5:51 @2) + (20 @3) 0.98 mi (9:49 / mi)
ahr:124 max:136 shoes: Asics GT2000-8

running tempo 26:58 intensity: (22 @1) + (3:16 @2) + (16:35 @3) + (6:23 @4) + (22 @5) 4.81 km (5:36 / km)
ahr:142 max:162 shoes: Asics GT2000-8

3 miles at tempo pace. Actually tried for 4.8 km.

running warm up/down 11:01 intensity: (31 @2) + (9:07 @3) + (1:23 @4) 1.03 mi (10:42 / mi) +16m 10:12 / mi
ahr:143 max:156 shoes: Asics GT2000-8

walking warm up/down 4:30 intensity: (3:07 @0) + (46 @1) + (36 @2) + (1 @3) 0.26 mi (17:20 / mi) +2m 16:54 / mi
ahr:110 max:133 shoes: Asics GT2000-8

run/walk 4:17 intensity: (25 @0) + (3:00 @1) + (51 @2) + (1 @3) 0.29 mi (14:46 / mi) +2m 14:24 / mi
ahr:118 max:133 shoes: Asics GT2000-8

Monday Oct 19, 2020 #

9 AM

walking 15:55 intensity: (15:41 @0) + (14 @1) 0.99 mi (16:05 / mi)
ahr:89 max:117 shoes: Garmont Lagorai GTX

To the post office on a gray day.

walking 19:21 intensity: (19:20 @0) + (1 @3) 1.12 mi (17:17 / mi) +9m 16:52 / mi
ahr:89 max:97 shoes: Garmont Lagorai GTX

Home from the post office. Still gray.
6 PM

stretching warm up/down 15:00 [0]

Halftime of the Bills game. :-(

Sunday Oct 18, 2020 #

4 PM

walking warm up/down 3:16 intensity: (3:15 @0) + (1 @3) 0.22 mi (14:51 / mi)
ahr:90 max:94 shoes: Asics GT2000-8

running 45:04 intensity: (17 @0) + (4:00 @1) + (18:22 @2) + (22:24 @3) + (1 @4) 4.28 mi (10:32 / mi) +24m 10:21 / mi
ahr:133 max:148 shoes: Asics GT2000-8

Running on the grass at LaSalle Park. Fun.

walking warm up/down 4:26 intensity: (3:24 @0) + (36 @1) + (17 @2) + (9 @3) 0.25 mi (17:45 / mi) +2m 17:14 / mi
ahr:108 max:135 shoes: Asics GT2000-8

5 PM

stretching warm up/down 15:00 [0]

Saturday Oct 17, 2020 #

11 AM

walking 47:23 intensity: (41:28 @0) + (3:36 @1) + (1:59 @2) + (20 @3) 1.58 mi (29:59 / mi)
ahr:98 max:141 shoes: Asics GT2000-8

a short wander around the neighborhood with my sister from the country. Rainy!

Thursday Oct 15, 2020 #

9 AM

walking warm up/down 3:00 intensity: (2:38 @0) + (22 @1) 0.16 mi (18:47 / mi) +4m 17:24 / mi
ahr:91 max:115 shoes: VJ Falcon

trail running 1:12:16 intensity: (49 @0) + (2:56 @1) + (25:12 @2) + (38:38 @3) + (4:12 @4) + (29 @5) 5.02 mi (14:24 / mi) +160m 13:06 / mi
ahr:136 max:168 weight:163lbs shoes: VJ Falcon

Did the "5 mile" loop in Chestnut Ridge Park. Fell once with no injuries. Next time take whistle and ID. Trail was sometimes hard to make out due to fallen leaves and open forest. Encountered two people and one dog. Did a certain amount of walking uphill.
10 AM

walking warm up/down 7:11 intensity: (5:26 @0) + (1:28 @1) + (16 @2) + (1 @3) 0.37 mi (19:26 / mi) +2m 19:04 / mi
ahr:106 max:133 shoes: VJ Falcon

5 PM

stretching warm up/down 15:00 [0]

Wednesday Oct 14, 2020 #

strength (calesthenics) 15:05 [3]

stretching warm up/down 15:00 [0]

Tuesday Oct 13, 2020 #

4 PM

walking warm up/down 3:13 intensity: (3:06 @0) + (6 @1) + (1 @3) 0.21 mi (15:19 / mi)
ahr:101 max:120 shoes: Asics GT2000-8

running warm up/down 10:03 intensity: (12 @0) + (1:56 @1) + (3:59 @2) + (3:55 @3) + (1 @4) 0.96 mi (10:28 / mi)
ahr:130 max:149 shoes: Asics GT2000-8

running tempo 30:20 intensity: (21 @0) + (1:14 @1) + (4:53 @2) + (17:42 @3) + (6:10 @4) 3.18 mi (9:32 / mi) +1m 9:32 / mi
ahr:140 max:153 shoes: Asics GT2000-8

3 x 1 mile at 5:40.

running warm up/down 10:04 intensity: (12 @0) + (40 @1) + (2:55 @2) + (6:16 @3) + (1 @4) 0.94 mi (10:42 / mi) +15m 10:13 / mi
ahr:134 max:147 shoes: Asics GT2000-8

walking warm up/down 8:06 intensity: (6:51 @0) + (37 @1) + (30 @2) + (8 @3) 0.44 mi (18:25 / mi) +5m 17:49 / mi
ahr:103 max:138 shoes: Asics GT2000-8

5 PM

stretching warm up/down 15:00 [0]

Monday Oct 12, 2020 #

11 AM

walking 50:07 intensity: (50:06 @0) + (1 @3) 1.94 mi (25:50 / mi)
ahr:81 max:106 shoes: Asics GT2000-8

A jaunt around Cazenovia Park with B to gather a few final photos for the photo-O.
5 PM

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

stretching warm up/down 15:00 [0]

Sunday Oct 11, 2020 #

11 AM

walking warm up/down 5:27 intensity: (4:29 @0) + (31 @1) + (15 @2) + (12 @3) 0.27 mi (20:10 / mi)
ahr:102 max:138 shoes: Asics GT2000-8

running 45:19 intensity: (16 @0) + (2:47 @1) + (38:02 @2) + (4:13 @3) + (1 @4) 4.25 mi (10:40 / mi) +31m 10:26 / mi
ahr:129 max:148 shoes: Asics GT2000-8

A jog over to MLK park and around the giant splash pool - now shut off for winter.

walking warm up/down 3:00 [0] 0.21 mi (14:17 / mi)
ahr:91 max:96 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Saturday Oct 10, 2020 #

11 AM

walking 1:16:30 [0] 3.26 mi (23:28 / mi) +13m 23:11 / mi
ahr:79 max:84 (rest day) shoes: Asics GT2000-8

A little photo expedition around the neighborhood. Barbara got the best photos.

Friday Oct 9, 2020 #

10 AM

kayak 1:32:18 intensity: (1:32:08 @0) + (9 @1) + (1 @3) 3.59 mi (25:42 / mi) +3m 25:38 / mi
ahr:77 max:122

Just a relaxing paddle. Had the whole harbor and river to myself. Moved the boat to the RCR marina from the kayak hotel.

walking 11:09 intensity: (11:06 @0) + (3 @1) 0.65 mi (17:09 / mi)
ahr:85 max:113 shoes: Asics GT2000-8

Walked back to the kayak hotel to retrieve the car.
5 PM

strength (calesthenics) 30:20 [3]

6 PM

stretching warm up/down 15:00 [3]

Thursday Oct 8, 2020 #

10 AM

Orienteering race (solo event) 1:49:24 intensity: (4:13 @0) + (10:36 @1) + (34:48 @2) + (42:48 @3) + (14:54 @4) + (2:05 @5) 10.38 km (10:32 / km) +189m 9:40 / km
ahr:135 max:181 spiked:15/18c shoes: VJ Falcon

Sardinia solo score-O event.

Cleared south of the road. 51-57-59-60-71-66-58-67-70-74-61-75-69-62-68-56-53-55.

Decided not to do the north side as I was running late ;-).

Lots of trail running which was OK by me. A lovely fall day to be in the woods.
12 PM

walking warm up/down 10:50 [0] 0.34 mi (31:52 / mi)
ahr:97 max:108 shoes: VJ Falcon

5 PM

stretching warm up/down 15:00 [0]

Wednesday Oct 7, 2020 #

5 PM

strength (calesthenics) 18:00 [3]

stretching warm up/down 15:00 [0]

walking 23:12 intensity: (22:59 @0) + (8 @1) + (4 @2) + (1 @3) 1.33 mi (17:27 / mi)
ahr:91 max:130 weight:165lbs shoes: Asics GT2000-8

Roundabout route to pick up the pizza.

walking 4:51 intensity: (4:11 @0) + (39 @1) + (1 @3) 0.26 mi (18:40 / mi) +4m 17:54 / mi
ahr:99 max:120 shoes: Asics GT2000-8

Direct route home with the pizza.

Tuesday Oct 6, 2020 #

9 AM

walking warm up/down 3:16 [0] 0.21 mi (15:33 / mi)
ahr:84 max:96 shoes: Asics GT2000-8

running warm up/down 10:22 intensity: (31 @0) + (7:41 @1) + (2:09 @2) + (1 @3) 0.95 mi (10:55 / mi)
ahr:120 max:132 shoes: Asics GT2000-8

running tempo 27:03 intensity: (2:51 @1) + (4:42 @2) + (19:03 @3) + (27 @4) 2.77 mi (9:46 / mi)
ahr:136 max:148 shoes: Asics GT2000-8

5 x 800 at Tempo (5:40/km) with :45 rest in between.
Windy out.

running warm up/down 10:02 intensity: (1:05 @1) + (6:24 @2) + (2:33 @3) 0.93 mi (10:47 / mi) +18m 10:10 / mi
ahr:131 max:139 shoes: Asics GT2000-8

walking warm up/down 7:05 intensity: (5:44 @0) + (44 @1) + (24 @2) + (6 @3) + (4 @4) + (3 @5) 0.34 mi (20:50 / mi) +2m 20:29 / mi
ahr:103 max:165 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Monday Oct 5, 2020 #

strength (calesthenics) 31:21 [3]

4 PM

stretching warm up/down 15:00 [0]

Sunday Oct 4, 2020 #

10 AM

walking warm up/down 3:02 intensity: (2:26 @0) + (35 @1) + (1 @3) 0.18 mi (16:50 / mi) +2m 16:15 / mi
ahr:96 max:123 shoes: Asics GT2000-8

running 45:03 intensity: (43 @0) + (32:18 @1) + (11:25 @2) + (37 @3) 4.07 mi (11:04 / mi) +14m 10:57 / mi
ahr:121 max:146 shoes: Asics GT2000-8

walking warm up/down 6:05 intensity: (5:48 @0) + (16 @1) + (1 @3) 0.3 mi (20:16 / mi) +2m 19:58 / mi
ahr:96 max:116 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Saturday Oct 3, 2020 #

10 AM

Orienteering (Map Hike) 2:04:39 intensity: (2:04:35 @0) + (4 @3) 3.79 mi (32:53 / mi) +79m 30:54 / mi
ahr:81 max:107 shoes: Garmont Lagorai GTX

With Barbara at Emery Park. Had a few issues. #20: clued as a fence/creek: No fence. Up on the bank, not in the creek. #6: Clued as man-made. Object had been removed. Marker was in nearby woods. #15: clued as boundary marker. No such object. Marker was on fence end instead.

Ran across this little stone
building. An old root cellar?

6 PM

stretching warm up/down 15:00 [0]

Friday Oct 2, 2020 #

11 AM

bike 1:03:21 intensity: (55:48 @0) + (6:51 @1) + (41 @2) + (1 @3) 9.9 mi (6:24 / mi) +41m 6:19 / mi
ahr:102 max:130

Thursday Oct 1, 2020 #

11 AM

walking 53:35 intensity: (53:34 @0) + (1 @3) 2.94 mi (18:14 / mi) +16m 17:55 / mi
ahr:81 max:107 weight:164lbs (rest day) shoes: Asics GT2000-8

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