Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Apr 21, 2012:

activity	#	time	miles		km		+m
running	4	2:13:20	6.51		10.47		41
walking	7	1:39:05	1.74		2.8		15
bike	3	1:29:21
strength	2	1:21:21
stretching	5	52:24
Road Race	1	25:41	3.12	(8:14)	5.02	(5:07)	45
run/walk	4	20:30	0.99		1.59		12
Total	10	8:21:42	12.35		19.88		113

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Saturday Apr 21, 2012 #

run/walk warm up/down 5:07 [2]
shoes: Asics 2160

running 29:59 [3]
shoes: Asics 2160

walking warm up/down 7:02 [1]
shoes: Asics 2160

stretching warm up/down 9:00 [1]

Friday Apr 20, 2012 #

4 PM

bike 12:30 [2]

C • Snow 2

strength (YMCA) 41:28 [3]

stretching warm up/down 8:46 [1]

bike 14:47 [2]

Thursday Apr 19, 2012 #

bike 19:02 [2]

run/walk warm up/down 3:12 [2]
shoes: Asics 2160

running warm up/down 7:30 [3]
shoes: Asics 2160

running intervals 30:21 [4]
shoes: Asics 2160

Went over to the Buffalo State track since I missed the group practice on Tuesday. Rode bike to and from which was special. Did 4x400 at 1:53 with 400 m jog recovery in between. I hope this helps my orienteering.

walking warm up/down 3:01 [1]
shoes: Asics 2160

bike 15:14 [2]

stretching warm up/down 11:36 [1]

Wednesday Apr 18, 2012 #

bike 11:49 [2]

strength 39:53 [3]

stretching warm up/down 10:51 [1]

bike 15:59 [2]

Tuesday Apr 17, 2012 #

walking 28:00 [1]

Last day at the tax clinic for another year.

10 AM

run/walk warm up/down 3:05 [2] 0.25 mi (12:08 / mi) +3m 11:42 / mi
ahr:98 max:106 shoes: Asics 2160

running long 1:00:07 [3] 5.91 mi (10:10 / mi) +38m 9:58 / mi
ahr:137 max:150 shoes: Asics 2160

A rather pleasant one hour run over a variety of terrain. Tried to include running on the grass wherever that was an option. "Dreaming of sprints."

11 AM

walking warm up/down 3:27 [1] 0.19 mi (18:16 / mi) +1m 17:58 / mi
ahr:105 max:134 shoes: Asics 2160

stretching warm up/down 12:11 [1]

Monday Apr 16, 2012 #

walking 28:00 [1]

Sunday Apr 15, 2012 #

11 AM

walking 10:24 [1] 0.62 mi (16:48 / mi) +4m 16:28 / mi
ahr:97 max:109 shoes: Asics 2160

run/walk warm up/down 5:21 [2] 0.39 mi (13:35 / mi) +2m 13:22 / mi
ahr:118 max:138 shoes: Asics 2160

running warm up/down 5:23 [3] 0.6 mi (9:03 / mi) +3m 8:54 / mi
ahr:139 max:151 shoes: Asics 2160

run/walk warm up/down 3:45 [2] 0.34 mi (11:02 / mi) +7m 10:22 / mi
ahr:128 max:148 shoes: Asics 2160

Road Race race 25:41 [5] 3.12 mi (8:14 / mi) +45m 7:53 / mi
ahr:161 max:176 shoes: Asics 2160

Shoes for Shelter 5 K road race sponsored by Canisius College in Forest Lawn Cemetery. Did not see the deer this year. Warm and a little rainy at the start but no problem with that. Shorts and singlet for the first time this year. I was 8 seconds slower than two weeks ago but this is a much hillier course. 32 seconds behind 2nd place and way ahead of 4th place. This 3rd gets me a point in the Buffalo News Runner of the Year competition. Woo Hoo.

walking 6:57 [1] 0.32 mi (21:58 / mi) +2m 21:33 / mi
ahr:114 max:164 shoes: Asics 2160

1 PM

walking 12:14 [1] 0.62 mi (19:53 / mi) +8m 19:07 / mi
shoes: Asics 2160

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