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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Aug 22, 2020:

activity # timemileskm+m
  sailing1 2:09:30 10.23(4.7/h) 16.46(7.6/h)
  walking5 1:48:29 5.92(18:19) 9.53(11:23) 13
  running2 1:39:31 9.47(10:31) 15.24(6:32) 21
  Orienteering1 1:30:01 4.95(18:11) 7.97(11:18) 1868 /9c88%
  stretching5 1:15:00
  strength3 1:14:52
  bike2 53:23 10.02(5:20) 16.13(3:19) 25
  Total10 10:30:46 40.6 65.33 2468 /9c88%
  [1-5]10 4:50:02
averages - weight:163lbs

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Saturday Aug 22, 2020 #

Note
(rest day)

Friday Aug 21, 2020 #

8 AM

strength (Gym) 30:00 [3]

With Al. Squats, calves, plank, chest, biceps, lunge, row, shoulders.

walking 11:42 intensity: (10:54 @0) + (48 @1) 0.67 mi (17:31 / mi)
ahr:102 max:117

walking 16:03 intensity: (14:19 @0) + (1:43 @1) + (1 @3) 0.92 mi (17:31 / mi)
ahr:100 max:115

12 PM

bike 21:55 intensity: (21:25 @0) + (8 @1) + (22 @2) 3.96 mi (5:32 / mi)
ahr:97 max:133

Thursday Aug 20, 2020 #

10 AM

walking warm up/down 3:00 intensity: (2:59 @0) + (1 @3) 0.18 mi (16:39 / mi)
ahr:90 max:94 shoes: Asics GT2000-8

running intervals 54:28 intensity: (44 @0) + (1:42 @1) + (14:06 @2) + (18:57 @3) + (17:02 @4) + (1:57 @5) 5.16 mi (10:33 / mi)
ahr:141 max:168 shoes: Asics GT2000-8

2 x 800. Twice. Then one more 800. @4:16

walking warm up/down 7:01 intensity: (4:17 @0) + (1:48 @1) + (47 @2) + (9 @3) 0.31 mi (22:38 / mi)
ahr:112 max:139 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Wednesday Aug 19, 2020 #

9 AM

strength (calesthenics) 26:52 [3]
weight:163lbs

stretching warm up/down 15:00 [0]

12 PM

bike 14:39 intensity: (13:40 @0) + (58 @1) + (1 @3) 3.08 mi (4:45 / mi)
ahr:98 max:116

bike 16:49 intensity: (15:34 @0) + (1:15 @1) 2.97 mi (5:39 / mi) +25m 5:31 / mi
ahr:104 max:116

5 PM

sailing 2:09:30 intensity: (1:49:51 @0) + (17:25 @1) + (2:10 @2) + (4 @3) 10.23 mi (4.7 mph)
ahr:99 max:136 weight:163lbs

Tuesday Aug 18, 2020 #

10 AM

walking warm up/down 3:13 [0] 0.21 mi (15:19 / mi)
ahr:84 max:88 shoes: Asics GT2000-8

running 45:03 intensity: (1:29 @0) + (6:18 @1) + (21:44 @2) + (13:39 @3) + (1:53 @4) 4.31 mi (10:27 / mi) +21m 10:18 / mi
ahr:131 max:152 weight:163lbs shoes: Asics GT2000-8

Stupid construction gate was locked so had to double back. Made it through 6 parks.

walking warm up/down 4:31 intensity: (3:23 @0) + (30 @1) + (19 @2) + (18 @3) + (1 @4) 0.25 mi (18:05 / mi) +2m 17:40 / mi
ahr:112 max:147 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Monday Aug 17, 2020 #

11 AM

walking 24:50 intensity: (17:24 @0) + (7:14 @1) + (11 @2) + (1 @3) 1.6 mi (15:31 / mi)
ahr:85 max:126 shoes: Asics GT2000-8

To the Co-op to buy chicken and bread and pastry.

walking 25:53 intensity: (25:25 @0) + (28 @3) 1.26 mi (20:32 / mi) +7m 20:11 / mi
ahr:80 max:105 shoes: Asics GT2000-8

Home again.
6 PM

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

stretching warm up/down 15:00 [0]

Sunday Aug 16, 2020 #

9 AM

walking warm up/down 3:05 intensity: (3:04 @0) + (1 @1) 0.1 mi (30:49 / mi)
ahr:101 max:112 shoes: VJ Falcon

Orienteering (Map Hike) 1:30:01 intensity: (12:37 @0) + (14:58 @1) + (23:06 @2) + (22:03 @3) + (14:55 @4) + (2:22 @5) *** 4.95 mi (18:11 / mi) +186m 16:17 / mi
ahr:131 max:172 spiked:8/9c shoes: VJ Falcon

First visit to Chestnut Ridge. Did the south part. Usual problems seeing the markers. Only one boom on a control.

walking warm up/down 9:11 intensity: (5:26 @0) + (2:21 @1) + (20 @2) + (58 @3) + (6 @4) 0.43 mi (21:21 / mi) +4m 20:45 / mi
ahr:112 max:147 shoes: VJ Falcon

stretching warm up/down 15:00 [0]

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