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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Dec 31, 2020:

activity # timemileskm+m
  mapping5 15:04:33 20.4(44:20) 32.83(27:33) 274
  walking25 10:23:12 32.42(19:13) 52.17(11:57) 97
  running12 9:05:56 50.66(10:47) 81.53(6:42) 196
  stretching23 5:45:00
  strength21 4:26:50
  Total60 44:45:31 103.48 166.53 566
  [1-5]53 15:52:11
averages - weight:165lbs

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Thursday Dec 31, 2020 #

11 AM

walking warm up/down 3:18 [0] 0.21 mi (15:43 / mi) +3m 15:09 / mi
ahr:83 max:90 shoes: Asics GT2000-9

running 45:23 intensity: (12:05 @0) + (6:38 @1) + (20:11 @2) + (6:28 @3) + (1 @4) 4.26 mi (10:39 / mi) +15m 10:32 / mi
ahr:120 max:147 shoes: Asics GT2000-9

walking warm up/down 9:43 intensity: (8:51 @0) + (27 @1) + (24 @2) + (1 @3) 0.46 mi (21:08 / mi)
ahr:102 max:134 shoes: Asics GT2000-9

12 PM

stretching warm up/down 15:00 [0]

Wednesday Dec 30, 2020 #

12 PM

walking 38:50 intensity: (38:49 @0) + (1 @3) 1.88 mi (20:39 / mi)
ahr:76 max:109 shoes: Asics GT2000-9

6 PM

strength (calesthenics) 12:45 [3]

stretching warm up/down 15:00 [0]
weight:165lbs

Tuesday Dec 29, 2020 #

8 AM

strength (calesthenics) 12:45 [3]

11 AM

walking warm up/down 3:58 [0] 0.24 mi (16:32 / mi) +3m 16:00 / mi
ahr:90 max:99 shoes: Asics GT2000-9

running 45:17 intensity: (8 @0) + (4:33 @1) + (20:47 @2) + (18:13 @3) + (1:36 @4) 4.32 mi (10:29 / mi) +17m 10:22 / mi
ahr:133 max:150 shoes: Asics GT2000-9

walking warm up/down 5:50 intensity: (4:17 @0) + (44 @1) + (37 @2) + (12 @3) 0.25 mi (23:21 / mi) +6m 21:48 / mi
ahr:111 max:140 shoes: Asics GT2000-9

12 PM

stretching warm up/down 15:00 [0]

Monday Dec 28, 2020 #

5 PM

walking 47:53 intensity: (47:40 @0) + (13 @1) 1.84 mi (26:02 / mi)
ahr:94 max:117 shoes: Garmont Lagorai GTX

Sunday Dec 27, 2020 #

11 AM

walking warm up/down 3:08 [0] 0.18 mi (17:23 / mi)
ahr:94 max:104 shoes: VJ Falcon

running 45:26 intensity: (8 @0) + (14:22 @1) + (29:39 @2) + (1:17 @3) 3.93 mi (11:34 / mi)
ahr:126 max:143 shoes: VJ Falcon

Ran against traffic on one way streets. Sunny. Lots of people out clearing their walks and driveways after the storm yesterday. O-shoes worked great on hard-packed snow in the street.

walking warm up/down 4:45 intensity: (3:50 @0) + (43 @1) + (12 @2) 0.24 mi (19:48 / mi) +5m 18:33 / mi
ahr:105 max:127 shoes: VJ Falcon

12 PM

stretching warm up/down 15:00 [0]

5 PM

strength (calesthenics) 12:45 [3]

Saturday Dec 26, 2020 #

10 AM

strength (calesthenics) 12:45 [3]

stretching warm up/down 15:00 [0]

5 PM

walking 53:02 intensity: (52:15 @0) + (46 @1) + (1 @3) 2.61 mi (20:19 / mi) +14m 20:00 / mi
ahr:102 max:121

A little jaunt around the perimeter of the neighborhood. Slow going in spots due to the big lake effect storm today. Big rubber boots.

Friday Dec 25, 2020 #

6 PM

walking 25:27 intensity: (25:12 @0) + (15 @1) 0.94 mi (27:04 / mi) +5m 26:36 / mi
ahr:91 max:115 shoes: Garmont Lagorai GTX

Checking out the Christmas lights with Barbara. Windy. Snow underfoot from the moderate general snowfall.

Thursday Dec 24, 2020 #

9 AM

stretching warm up/down 15:00 [3]

11 AM

strength (calesthenics) 12:45 [3]

Tuesday Dec 22, 2020 #

11 AM

walking warm up/down 3:04 intensity: (3:03 @0) + (1 @3) 0.19 mi (16:08 / mi)
ahr:80 max:93 shoes: Asics GT2000-9

running 45:04 intensity: (1:31 @0) + (6:37 @1) + (16:21 @2) + (20:34 @3) + (1 @4) 4.43 mi (10:10 / mi) +19m 10:02 / mi
ahr:131 max:147 shoes: Asics GT2000-9

Stiff headwind at times.

walking warm up/down 4:30 intensity: (3:48 @0) + (25 @1) + (14 @2) + (3 @3) 0.24 mi (18:46 / mi) +5m 17:40 / mi
ahr:105 max:135 shoes: Asics GT2000-9

stretching warm up/down 15:00 [0]

6 PM

strength (calesthenics) 12:45 [3]

Monday Dec 21, 2020 #

11 AM

strength (calesthenics) 12:45 [3]

stretching warm up/down 15:00 [0]

Sunday Dec 20, 2020 #

11 AM

walking warm up/down 3:12 intensity: (3:11 @0) + (1 @3) 0.2 mi (16:00 / mi)
ahr:90 max:94 shoes: Asics GT2000-9

running 45:36 intensity: (13 @0) + (1:23 @1) + (33:31 @2) + (10:29 @3) 4.37 mi (10:26 / mi)
ahr:131 max:143 shoes: Asics GT2000-9

walking warm up/down 6:15 intensity: (5:01 @0) + (50 @1) + (13 @2) + (11 @3) 0.35 mi (17:52 / mi) +4m 17:17 / mi
ahr:107 max:140 shoes: Asics GT2000-9

stretching warm up/down 15:00 [0]

Saturday Dec 19, 2020 #

10 AM

walking 19:24 intensity: (19:23 @0) + (1 @3) 1.25 mi (15:31 / mi)
ahr:89 max:98 shoes: Asics GT2000-9

walking 2:25 [0] 0.17 mi (14:12 / mi) +2m 13:45 / mi
ahr:87 max:99 shoes: Asics GT2000-9

walking 17:38 intensity: (17:37 @0) + (1 @3) 1.03 mi (17:07 / mi) +6m 16:48 / mi
ahr:90 max:98 shoes: Asics GT2000-9

walking 12:59 intensity: (12:57 @0) + (2 @3) 0.79 mi (16:26 / mi)
ahr:88 max:109 shoes: Asics GT2000-9

walking 13:16 intensity: (11:39 @0) + (1:36 @1) + (1 @3) 0.76 mi (17:27 / mi) +6m 17:01 / mi
ahr:96 max:115 shoes: Asics GT2000-9

12 PM

strength (calesthenics) 12:45 [3]

stretching warm up/down 15:00 [0]

Friday Dec 18, 2020 #

11 AM

walking warm up/down 3:23 intensity: (3:22 @0) + (1 @3) 0.21 mi (16:07 / mi)
ahr:87 max:91 shoes: Asics GT2000-9

running 45:02 intensity: (33 @0) + (15:27 @1) + (25:17 @2) + (3:45 @3) 3.94 mi (11:26 / mi) +30m 11:10 / mi
ahr:126 max:138 shoes: Asics GT2000-9

Such a slow pace!

walking warm up/down 3:15 intensity: (2:22 @0) + (22 @1) + (24 @2) + (7 @3) 0.36 mi (9:02 / mi) +2m 8:53 / mi
ahr:97 max:136 shoes: Asics GT2000-9

stretching warm up/down 15:00 [0]

Thursday Dec 17, 2020 #

11 AM

strength (calesthenics) 12:45 [3]

walking 55:35 intensity: (55:34 @0) + (1 @3) 3.04 mi (18:17 / mi) +19m 17:56 / mi
ahr:88 max:107 weight:165lbs shoes: Asics GT2000-9

12 PM

stretching warm up/down 15:00 [0]

Wednesday Dec 16, 2020 #

12 PM

walking 39:02 intensity: (38:47 @0) + (15 @1) 2.09 mi (18:40 / mi)
ahr:81 max:115 shoes: Asics GT2000-9

Tuesday Dec 15, 2020 #

8 AM

walking warm up/down 3:45 intensity: (3:38 @0) + (7 @3) 0.22 mi (17:03 / mi)
ahr:79 max:84 shoes: Asics GT2000-9

running 45:27 intensity: (4:50 @0) + (9:51 @1) + (29:19 @2) + (1:27 @3) 4.11 mi (11:04 / mi) +18m 10:55 / mi
ahr:123 max:137 shoes: Asics GT2000-9

Maybe the chilliest weather so far. 28 deg. 9 mph wind. 19 deg. wind chill. But sunny!

walking warm up/down 4:46 intensity: (4:39 @0) + (4 @1) + (3 @2) 0.24 mi (19:52 / mi) +5m 18:37 / mi
ahr:99 max:125 shoes: Asics GT2000-9

1 PM

walking 25:52 intensity: (25:16 @0) + (28 @1) + (7 @2) + (1 @3) 1.84 mi (14:04 / mi)
ahr:83 max:130 shoes: Asics GT2000-9

Dropping off a book at the library and picking up lunch at a new cafe.
6 PM

strength (calesthenics) 12:45 [3]

stretching warm up/down 15:00 [0]

Monday Dec 14, 2020 #

6 PM

strength (calesthenics) 12:45 [3]

stretching warm up/down 15:00 [0]

Sunday Dec 13, 2020 #

10 AM

walking warm up/down 3:10 intensity: (3:09 @0) + (1 @3) 0.18 mi (17:34 / mi) +2m 16:54 / mi
ahr:90 max:96 shoes: Asics GT2000-9

running 45:05 intensity: (17 @0) + (8:07 @1) + (34:37 @2) + (2:04 @3) 4.14 mi (10:53 / mi) +35m 10:37 / mi
ahr:127 max:138 shoes: Asics GT2000-9

A tour of Allentown.

walking warm up/down 5:23 intensity: (4:38 @0) + (29 @1) + (15 @2) + (1 @3) 0.27 mi (19:55 / mi)
ahr:104 max:129 shoes: Asics GT2000-9

12 PM

strength (calesthenics) 12:45 [3]

stretching warm up/down 15:00 [0]

Saturday Dec 12, 2020 #

10 AM

walking 56:20 intensity: (56:19 @0) + (1 @3) 2.81 mi (20:03 / mi)
ahr:82 max:106 shoes: Asics GT2000-9

Errands. Library and two bakeries.
5 PM

strength (calesthenics) 12:45 [3]

stretching warm up/down 15:00 [0]

Friday Dec 11, 2020 #

9 AM

mapping 4:09:50 intensity: (3:57:27 @0) + (9:55 @1) + (1:32 @2) + (56 @3) 5.79 mi (43:09 / mi) +59m 41:50 / mi
ahr:88 max:144 shoes: Garmont Lagorai GTX

mapping 1:43:11 intensity: (1:22:26 @0) + (15:30 @1) + (3:41 @2) + (1:09 @3) + (25 @4) 2.84 mi (36:20 / mi) +46m 34:35 / mi
ahr:102 max:153 shoes: Garmont Lagorai GTX

Thursday Dec 10, 2020 #

9 AM

mapping 3:25:11 intensity: (3:08:31 @0) + (10:37 @1) + (4:26 @2) + (1:36 @3) + (1 @4) 4.17 mi (49:12 / mi) +74m 46:39 / mi
ahr:87 max:148

2 PM

mapping 1:11:25 intensity: (56:44 @0) + (8:55 @1) + (3:28 @2) + (2:08 @3) + (10 @4) 1.86 mi (38:24 / mi) +35m 36:17 / mi
ahr:100 max:151 shoes: Garmont Lagorai GTX

Wednesday Dec 9, 2020 #

12 PM

strength (calesthenics) 12:45 [3]

stretching warm up/down 15:00 [0]

Tuesday Dec 8, 2020 #

8 AM

strength (calesthenics) 12:45 [3]

11 AM

walking warm up/down 3:39 intensity: (3:38 @0) + (1 @3) 0.22 mi (16:36 / mi)
ahr:101 max:110 shoes: Asics GT2000-9

running 45:05 intensity: (45 @0) + (11:10 @1) + (28:48 @2) + (4:22 @3) 4.24 mi (10:38 / mi) +19m 10:29 / mi
ahr:127 max:142 shoes: Asics GT2000-9

walking warm up/down 5:06 intensity: (4:31 @0) + (8 @1) + (21 @2) + (6 @3) 0.22 mi (23:11 / mi) +2m 22:37 / mi
ahr:103 max:136 shoes: Asics GT2000-9

12 PM

stretching warm up/down 15:00 [0]

Monday Dec 7, 2020 #

9 AM

strength (calesthenics) 12:45 [3]

5 PM

walking 38:04 intensity: (22:14 @0) + (15:47 @1) + (2 @2) + (1 @3) 1.57 mi (24:15 / mi)
ahr:107 max:125 shoes: Asics GT2000-9

Checking out the Christmas lights in the neighborhood.
9 PM

stretching warm up/down 15:00 [3]

Sunday Dec 6, 2020 #

8 AM

walking warm up/down 3:11 intensity: (3:10 @0) + (1 @3) 0.19 mi (16:45 / mi)
ahr:84 max:97 shoes: Asics GT2000-9

running 47:41 intensity: (27 @0) + (34 @1) + (11:14 @2) + (34:05 @3) + (22 @4) + (59 @5) 4.55 mi (10:29 / mi)
ahr:152 max:177 shoes: Asics GT2000-9

walking warm up/down 5:05 intensity: (2:59 @0) + (1:23 @1) + (26 @2) + (17 @3) 0.25 mi (20:21 / mi) +2m 19:48 / mi
ahr:108 max:138 shoes: Asics GT2000-9

9 AM

stretching warm up/down 15:00 [3]

5 PM

strength (calesthenics) 12:45 [3]

Saturday Dec 5, 2020 #

9 AM

strength (calesthenics) 12:46 [3]

12 PM

walking 37:52 intensity: (33:16 @0) + (3:13 @1) + (1:18 @2) + (5 @3) 2.03 mi (18:39 / mi)
ahr:98 max:136 shoes: Asics GT2000-9

Checked out a part of the outer harbor I had never been to before - at least not on land. With B. Windy from the N. Noticed some storm damage to the boardwalk. Also a cool playground.
6 PM

stretching warm up/down 15:00 [0]

Friday Dec 4, 2020 #

10 AM

walking warm up/down 3:27 [0] 0.22 mi (15:41 / mi)
ahr:87 max:93 shoes: Asics GT2000-9

running 45:19 intensity: (35 @0) + (5:54 @1) + (29:16 @2) + (9:34 @3) 4.16 mi (10:54 / mi) +28m 10:40 / mi
ahr:129 max:145 shoes: Asics GT2000-9

11 AM

stretching warm up/down 15:00 [0]

walking warm up/down 4:55 intensity: (3:49 @0) + (45 @1) + (6 @2) + (15 @3) 0.26 mi (18:56 / mi)
ahr:104 max:140 shoes: Asics GT2000-9

5 PM

strength (calesthenics) 12:26 [3]

Thursday Dec 3, 2020 #

10 AM

mapping 2:35:51 intensity: (2:34:30 @0) + (1:02 @1) + (1 @2) + (18 @3) 3.52 mi (44:16 / mi) +38m 42:50 / mi
ahr:74 max:124 shoes: Garmont Lagorai GTX

Got a late start. Very sunny and snow on the ground which made it hard to see the tablet screen. Snow was not otherwise an issue. Later on changed to rubber "Muck" boots which worked well. Maybe even better than the hiking boots. Didn't quite finish clip 3.
1 PM

mapping 1:59:05 intensity: (1:44:46 @0) + (6:11 @1) + (4:05 @2) + (4:01 @3) + (2 @4) 2.22 mi (53:38 / mi) +22m 52:01 / mi
ahr:90 max:149

Wednesday Dec 2, 2020 #

8 AM

strength (calesthenics) 12:31 [3]
weight:165lbs

11 AM

stretching warm up/down 15:00 [0]

4 PM

walking 31:24 intensity: (31:17 @0) + (6 @1) + (1 @3) 1.71 mi (18:23 / mi)
ahr:85 max:118

Tuesday Dec 1, 2020 #

8 AM

strength (calesthenics) 12:22 [3]

11 AM

walking warm up/down 3:41 [0] 0.24 mi (15:21 / mi)
ahr:83 max:97 shoes: Asics GT2000-9

running 45:31 intensity: (46 @0) + (16:17 @1) + (23:31 @2) + (4:57 @3) 4.21 mi (10:49 / mi) +16m 10:41 / mi
ahr:126 max:144 shoes: Asics GT2000-9

walking warm up/down 7:40 intensity: (6:30 @0) + (1:01 @1) + (9 @2) 0.42 mi (18:15 / mi) +6m 17:29 / mi
ahr:103 max:127 shoes: Asics GT2000-9

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