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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Jun 13, 2020:

activity # timemileskm+m
  mapping1 4:23:39 6.46(40:50) 10.39(25:22) 259
  running3 3:29:21 18.71(11:11) 30.11(6:57) 85
  bike3 1:45:17 20.74(5:05) 33.38(3:09) 57
  Hiking1 1:38:08 4.63(21:12) 7.45(13:10) 124
  stretching6 1:30:00
  kayak1 1:04:45 3.44(18:49) 5.54(11:42)
  strength2 36:00
  Total10 14:27:10 53.98 86.87 524
  [1-5]9 5:24:24
averages - weight:161lbs

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SuMoTuWeThFrSa

Saturday Jun 13, 2020 #

10 AM

running long 1:43:47 intensity: (12:48 @0) + (12:45 @1) + (47:31 @2) + (22:56 @3) + (4:50 @4) + (2:57 @5) 9.24 mi (11:14 / mi) +57m 11:01 / mi
ahr:129 max:169 shoes: Asics GT2000-8

Ran along the Shoreline Trail, some of which was actually along the shoreline. CBP was guarding the railroad bridge. 85 minutes of running, the rest walking or walk/run. Many fishermen.

stretching warm up/down 15:00 [0]

Friday Jun 12, 2020 #

9 AM

strength (calesthenics) 18:00 [3]

stretching warm up/down 15:00 [0]

Hiking 1:38:08 intensity: (1:37:57 @0) + (11 @1) 4.63 mi (21:12 / mi) +124m 19:34 / mi
ahr:84 max:114 shoes: Asics GT2000-8

A nice hike in Niagara Falls State Park with Barbara. Hot dogs and ice cream at our local stand afterwards.
6 PM

bike 6:05 intensity: (1:51 @0) + (4:11 @1) + (2 @2) + (1 @3) 1.07 mi (5:42 / mi)
ahr:114 max:124

bike 6:47 intensity: (1:21 @0) + (5:26 @1) 1.08 mi (6:16 / mi) +11m 6:04 / mi
ahr:114 max:122

Thursday Jun 11, 2020 #

8 AM

running 48:15 intensity: (8:54 @0) + (10:19 @1) + (15:25 @2) + (13:27 @3) + (10 @4) 4.39 mi (10:59 / mi) +28m 10:47 / mi
ahr:123 max:150 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Wednesday Jun 10, 2020 #

8 AM

strength (calesthenics) 18:00 [3]
weight:161lbs

stretching warm up/down 15:00 [0]

Tuesday Jun 9, 2020 #

8 AM

running intervals 57:19 intensity: (3:44 @0) + (1:35 @1) + (9:03 @2) + (29:18 @3) + (8:27 @4) + (5:12 @5) 5.08 mi (11:17 / mi)
ahr:145 max:184 weight:161lbs shoes: Asics GT2000-8

4 x 400 and 4 x 200 at zone 5 which was 2:03 for 400. Hot but tolerable. Was able to find shade for cool down jog.

stretching warm up/down 15:00 [0]

12 PM

bike 11:14 [0] 2.14 mi (5:15 / mi)
ahr:91 max:101

Rode to the barber and got a haircut. It's been 3 months or more!

bike 14:05 intensity: (14:04 @0) + (1 @3) 2.02 mi (6:58 / mi) +8m 6:53 / mi
ahr:92 max:108

Monday Jun 8, 2020 #

11 AM

mapping 2:01:48 intensity: (1:44:25 @0) + (15:39 @1) + (1:16 @2) + (16 @3) + (9 @4) + (3 @5) 3.12 mi (39:05 / mi) +102m 35:29 / mi
ahr:101 max:158

mapping 2:21:51 intensity: (1:15:29 @0) + (47:30 @1) + (15:47 @2) + (2:59 @3) + (6 @4) 3.34 mi (42:27 / mi) +157m 37:02 / mi
ahr:111 max:151

Sunday Jun 7, 2020 #

8 AM

stretching warm up/down 15:00 [0]

10 AM

bike 9:33 [0] 2.06 mi (4:38 / mi)
ahr:97 max:109

bike 19:36 intensity: (12:46 @0) + (6:25 @1) + (24 @2) + (1 @3) 4.63 mi (4:14 / mi) +1m 4:14 / mi
ahr:107 max:133

kayak 1:04:45 intensity: (1:04:38 @0) + (7 @3) 3.44 mi (18:49 / mi)
ahr:86 max:105 (rest day)

bike 21:26 intensity: (17:49 @0) + (2:55 @1) + (42 @2) 4.7 mi (4:34 / mi) +11m 4:32 / mi
ahr:106 max:133

bike 16:31 intensity: (16:13 @0) + (17 @1) + (1 @3) 3.04 mi (5:26 / mi) +26m 5:17 / mi
ahr:103 max:113

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