Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending May 12, 2012:

activity	#	time	miles		km		+m
running	3	2:22:07	5.46		8.79		2
bike	6	2:00:09	23.2	(5:11)	37.34	(3:13)	82
Orienteering	1	1:20:11	4.05	(19:47)	6.52	(12:18)	195
strength	1	37:01
stretching	3	32:15
run/walk	5	30:56	0.56		0.9		54
sailing	1	25:14	2.11	(5.0/h)	3.4	(8.1/h)	5
walking	4	24:01	0.32		0.51		1
Total	12	8:11:54	35.7		57.45		339

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Saturday May 12, 2012 #

run/walk warm up/down 5:30 [2]
shoes: Asics 2160

C • Sweden 1

running long 1:00:38 [3]
shoes: Asics 2160

"Ran" an errand to the post office and then to the park for a back and forth.

walking warm up/down 6:31 [1]
shoes: Asics 2160

stretching warm up/down 12:25 [1]

Friday May 11, 2012 #

9 AM

bike 7:21 [2] 1.4 mi (5:15 / mi) +2m 5:14 / mi

Over to Phil's to explain about SI Config and drop off controls.

11 AM

bike 25:44 [2] 4.68 mi (5:30 / mi) +27m 5:24 / mi

Over to mechanic to pay for oil change he left off the bill for Adam's car - and then home.

2 PM

bike 27:45 [2] 5.58 mi (4:58 / mi) +14m 4:56 / mi

Out to the 'burbs to pick up my car after A/C repair. Ungodly expensive. Had intended to go to gym today but rather enjoyed all the bike riding instead.

Thursday May 10, 2012 #

10 AM

sailing 25:14 [1] 2.11 mi (5.0 mph) +5m

Moving the boat from the winter storage marina to the summer marina. (For Bob)

3 PM

bike 16:31 [2] 3.29 mi (5:01 / mi) +4m 5:00 / mi
ahr:101 max:114

On the way to the track at SUCB.

running intervals 31:20 [4] 5.46 mi (5:44 / mi) +2m 5:44 / mi
ahr:133 max:159 shoes: Asics 2160

Did Tuesday's Checkers workout but at the SUCB track. Only one other dude on the track. Felt a little soreness in hamstring but not enough to cause concern.

run/walk warm up/down 5:00 [2]
shoes: Asics 2160

running warm up/down 5:00 [3]
shoes: Asics 2160

running warm up/down 7:00 [3]
shoes: Asics 2160

walking warm up/down 3:00 [1]
shoes: Asics 2160

5 PM

bike 15:38 [2] 2.89 mi (5:25 / mi) +22m 5:17 / mi
ahr:108 max:126

Going home from the track.

Wednesday May 9, 2012 #

run/walk warm up/down 5:00 [2]

strength 37:01 [3]

First time in a long time. Went down 5 lbs in weight and still struggled on a couple of the machines. I guess you gotta keep up with this on a regular basis. Still trying to convince the Membership Director to give O a try. She's interested - but has a busy schedule. Her boy friend is an Eagle scout so that should be a good thing.

stretching warm up/down 8:37 [1]

9 AM

bike 27:10 [2] 5.36 mi (5:04 / mi) +13m 5:02 / mi
ahr:107 max:118

Rode back home after dropping off the car at the dealer's for service.

Tuesday May 8, 2012 #

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

running 38:09 [3]
shoes: Asics 2160

A little jog in the park to see if everything is still working. It is! Funny to be on asphalt after the weekend in the woods.

walking warm up/down 7:20 [1]
shoes: Asics 2160

stretching warm up/down 11:13 [1]

Sunday May 6, 2012 #

9 AM

run/walk warm up/down 10:19 [2] 0.56 mi (18:27 / mi) +54m 14:11 / mi
ahr:110 max:131 shoes: VJ Falcons 10

Orienteering race 1:20:11 [5] ***** 4.05 mi (19:47 / mi) +195m 17:13 / mi
ahr:140 max:161 shoes: VJ Falcons 10

C • WP... 10

11 AM

walking warm up/down 7:10 [1] 0.32 mi (22:45 / mi) +1m 22:32 / mi
ahr:100 max:113 shoes: VJ Falcons 10

Brown Long - Splits

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