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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Sep 5, 2020:

activity # timemileskm+m
  running2 1:33:38 9.33(10:02) 15.02(6:14) 20
  stretching6 1:30:00
  strength3 1:14:51
  walking4 1:03:38 3.52(18:06) 5.66(11:15) 21
  Orienteering1 1:00:09 4.0(15:02) 6.44(9:21) 1093 /4c75%
  bike1 30:25 5.9(5:09) 9.49(3:12) 26
  Total10 6:52:41 22.75 36.61 1763 /4c75%
  [1-5]7 3:56:27

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Saturday Sep 5, 2020 #

Note
(rest day)

Drove with B to visit with Ann in Avon. Took some new back roads to get there. Rain shower drove us indoors. Pleasant visit. Stopped at Bippert's Farm Stand on the way back. Kentucky Derby was disappointing as NY bred horse did not win.

Friday Sep 4, 2020 #

8 AM

walking 17:23 [0] 0.99 mi (17:36 / mi)
ahr:95 max:111

walking 16:34 intensity: (16:18 @0) + (15 @1) + (1 @3) 0.91 mi (18:14 / mi)
ahr:88 max:115

strength (with Al) 30:00 [3]

5 PM

stretching warm up/down 15:00 [0]

Thursday Sep 3, 2020 #

11 AM

walking warm up/down 3:14 intensity: (3:09 @0) + (4 @1) + (1 @3) 0.2 mi (16:10 / mi)
ahr:91 max:112 shoes: Asics GT2000-8

running intervals 48:27 intensity: (45 @0) + (4:22 @1) + (8:06 @2) + (14:40 @3) + (15:16 @4) + (5:18 @5) 4.86 mi (9:58 / mi)
ahr:143 max:171 shoes: Asics GT2000-8

4 x 1000 @ 5:20. Finally. Temp 78, Humidity 50%. Last 1000 was an effort.

walking warm up/down 5:20 intensity: (52 @0) + (4:10 @1) + (17 @2) + (1 @3) 0.28 mi (19:02 / mi)
ahr:116 max:127 shoes: Asics GT2000-8

11 PM

stretching warm up/down 15:00 [0]

Wednesday Sep 2, 2020 #

8 AM

strength (calesthenics) 18:00 [3]

stretching warm up/down 15:00 [0]

Tuesday Sep 1, 2020 #

8 AM

walking 3:03 [0] 0.2 mi (15:15 / mi)
ahr:88 max:94 shoes: Asics GT2000-8

running 45:11 intensity: (2:07 @0) + (2:07 @1) + (14:45 @2) + (26:05 @3) + (7 @4) 4.47 mi (10:06 / mi) +20m 9:58 / mi
ahr:134 max:149 shoes: Asics GT2000-8

walking 9:02 intensity: (7:52 @0) + (48 @1) + (16 @2) + (6 @3) 0.49 mi (18:26 / mi) +5m 17:51 / mi
ahr:108 max:137 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Monday Aug 31, 2020 #

9 AM

strength (calesthenics) 26:51 [3]

stretching warm up/down 15:00 [0]

12 PM

bike 12:31 intensity: (5:09 @0) + (6:55 @1) + (26 @2) + (1 @3) 2.29 mi (5:27 / mi)
ahr:111 max:134

bike 17:54 intensity: (14:51 @0) + (3:02 @1) + (1 @3) 3.61 mi (4:58 / mi) +26m 4:51 / mi
ahr:103 max:117

Sunday Aug 30, 2020 #

9 AM

walking warm up/down 3:03 [0] 0.19 mi (16:02 / mi) +13m 13:13 / mi
ahr:94 max:104 shoes: VJ Falcon

Orienteering (Map Hike) 1:00:09 intensity: (6:32 @0) + (6:27 @1) + (9:48 @2) + (27:25 @3) + (6:25 @4) + (3:32 @5) ** 6.44 km (9:21 / km) +109m 8:37 / km
ahr:135 max:172 spiked:3/4c shoes: VJ Falcon

Got the last controls in CRP. Better luck seeing the markers. Added a trail run in the middle to extend the time.

walking warm up/down 5:59 intensity: (5:10 @0) + (33 @1) + (16 @2) 0.26 mi (23:02 / mi) +3m 22:13 / mi
ahr:105 max:131 shoes: VJ Falcon

12 PM

stretching warm up/down 15:00 [0]

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