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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Sep 19, 2020:

activity # timemileskm+m
  walking6 3:17:59 10.85(18:15) 17.46(11:20) 13
  Orienteering1 2:22:07 5.69(24:59) 9.16(15:31) 198
  stretching6 1:30:00
  running2 1:21:16 8.05(10:05) 12.96(6:16) 23
  strength3 1:10:11 0.17 0.27
  bike1 27:07 5.14(5:17) 8.27(3:17) 8
  Total14 10:08:40 29.9 48.12 241
  [1-5]9 4:01:53
averages - weight:163lbs

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Saturday Sep 19, 2020 #

11 AM

walking 23:12 intensity: (6:28 @0) + (16:44 @1) 1.2 mi (19:20 / mi)
ahr:113 max:123 (rest day)

C • The Tim Horton loop? : ) 3

walking 24:09 intensity: (20:38 @0) + (3:22 @1) + (8 @2) + (1 @3) 1.26 mi (19:12 / mi) +8m 18:50 / mi
ahr:103 max:127

Friday Sep 18, 2020 #

8 AM

walking 9:39 intensity: (6:44 @0) + (2:54 @1) + (1 @3) 0.52 mi (18:33 / mi)
ahr:99 max:117 shoes: Asics GT2000-8

strength 23:55 intensity: (18:17 @0) + (2:28 @1) + (2:12 @2) + (21 @3) + (16 @4) + (21 @5) 0.17 mi (2:21:30 / mi)
ahr:103 max:171

walking 27:02 intensity: (26:01 @0) + (1:00 @1) + (1 @2) 1.55 mi (17:27 / mi)
ahr:101 max:124 shoes: Asics GT2000-8

9 AM

stretching warm up/down 15:00 [0]

Thursday Sep 17, 2020 #

9 AM

Orienteering (Map Hike) 2:22:07 intensity: (1:01:26 @0) + (26:31 @1) + (21:11 @2) + (29:19 @3) + (2:44 @4) + (56 @5) 5.69 mi (24:59 / mi) +198m 22:33 / mi
ahr:118 max:177 shoes: VJ Falcon

Not a great day. Spent 21 minutes looking for the marker at #1, finally found it. Spent12 minutes searching at #8 and 12 minutes at #6 - never found either. Also fell down 3 times.
5 PM

stretching warm up/down 15:00 [0]

Wednesday Sep 16, 2020 #

10 AM

bike 10:33 intensity: (10:11 @0) + (17 @1) + (4 @2) + (1 @3) 2.13 mi (4:58 / mi)
ahr:99 max:134

bike 7:46 intensity: (7:07 @0) + (38 @1) + (1 @3) 1.52 mi (5:07 / mi) +1m 5:06 / mi
ahr:94 max:114

bike 8:48 intensity: (8:45 @0) + (2 @1) + (1 @3) 1.49 mi (5:54 / mi) +7m 5:49 / mi
ahr:97 max:112

walking 1:03:13 [0] 3.52 mi (17:58 / mi)
ahr:83 max:105 shoes: Asics GT2000-8

6 PM

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

8 PM

stretching warm up/down 15:00 [0]

Tuesday Sep 15, 2020 #

9 AM

walking warm up/down 3:00 [0] 0.2 mi (15:20 / mi)
ahr:93 max:97 shoes: Asics GT2000-8

running warm up/down 10:15 intensity: (19 @0) + (37 @1) + (9:17 @2) + (2 @3) 0.96 mi (10:39 / mi)
ahr:128 max:136 shoes: Asics GT2000-8

running race 15:45 intensity: (9 @0) + (6 @1) + (26 @2) + (52 @3) + (7:59 @4) + (6:13 @5) 2.98 km (5:17 / km) +2m 5:16 / km
ahr:155 max:169 weight:163lbs shoes: Asics GT2000-8

3000 meter test run. Set a goal that would let me move up to the next highest training group and achieved my goal. Equivalent 5K = 27:00. vdot = 35. Training group = first grey group.

running warm up/down 10:13 intensity: (59 @2) + (9:07 @3) + (7 @4) 0.89 mi (11:27 / mi)
ahr:137 max:152 shoes: Asics GT2000-8

walking warm up/down 3:34 intensity: (2:34 @0) + (52 @1) + (8 @2) 0.2 mi (18:06 / mi)
ahr:106 max:128 shoes: Asics GT2000-8

10 AM

stretching warm up/down 15:00 [0]

Monday Sep 14, 2020 #

10 AM

strength (calesthenics) 28:16 [3]

stretching warm up/down 15:00 [0]

6 PM

walking 34:13 intensity: (33:48 @0) + (24 @1) + (1 @3) 1.84 mi (18:36 / mi)
ahr:93 max:116

Sunday Sep 13, 2020 #

4 PM

running 45:03 intensity: (34 @0) + (2:46 @1) + (15:22 @2) + (25:24 @3) + (57 @4) 4.35 mi (10:21 / mi) +21m 10:12 / mi
ahr:135 max:152 shoes: Asics GT2000-8

High winds. Water was coming over the breakwalls.

walking warm up/down 3:21 [0] 0.21 mi (15:57 / mi)
ahr:93 max:99 shoes: Asics GT2000-8

walking warm up/down 6:36 intensity: (4:12 @0) + (1:46 @1) + (9 @2) + (29 @3) 0.36 mi (18:21 / mi) +5m 17:34 / mi
ahr:112 max:145 shoes: Asics GT2000-8

5 PM

stretching warm up/down 15:00 [0]

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