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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Jan 22, 2022:

activity # timemileskm+m
  walking5 1:40:37 4.75(21:11) 7.65(13:09) 22
  running3 1:36:31 8.08(11:57) 13.0(7:25) 33
  stretching6 1:29:00
  Orienteering1 1:07:19 2.42(27:49) 3.89(17:17) 81
  strength3 45:00
  Total13 6:38:27 15.25 24.55 136
  [1-5]7 2:45:59
averages - weight:160lbs

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Saturday Jan 22, 2022 #

1 PM

Orienteering 1:07:19 intensity: (40:31 @0) + (21:46 @1) + (4:45 @2) + (17 @3) 2.42 mi (27:49 / mi) +81m 25:13 / mi
ahr:109 max:141 shoes: Garmont Lagorai GTX

On the trails at Franklin Gulf. Rough map on synthetic paper worked well. Hard to tell with all the snow around how nice the terrain would be for orienteering but the scenery was sure nice. Biggest problem might be parking.
6 PM

strength (calesthenics) 15:00 [3]

11 PM

stretching warm up/down 14:00 [0]

Friday Jan 21, 2022 #

11 AM

strength (calesthenics) 15:00 [3]

walking 23:32 intensity: (22:25 @0) + (10 @1) + (8 @2) + (15 @3) + (10 @4) + (24 @5) 1.2 mi (19:37 / mi) +10m 19:07 / mi
ahr:91 max:180 shoes: Garmont Lagorai GTX

walking 17:49 intensity: (17:48 @0) + (1 @3) 0.91 mi (19:34 / mi)
ahr:88 max:107 shoes: Garmont Lagorai GTX

To the wine store for supplies. Pretty icy in spots on the sidewalk. Sunny.
6 PM

stretching warm up/down 15:00 [0]

Thursday Jan 20, 2022 #

11 AM

walking warm up/down 3:09 [0] 0.19 mi (16:34 / mi)
ahr:85 max:88 shoes: Asics Gel-Kayano 27

running 31:16 intensity: (12:47 @0) + (1:35 @1) + (14:46 @2) + (2:08 @3) 2.57 mi (12:10 / mi) +12m 11:59 / mi
ahr:113 max:136 weight:160lbs shoes: Asics Gel-Kayano 27

walking warm up/down 5:07 [0] 0.27 mi (18:56 / mi) +3m 18:20 / mi
ahr:93 max:103 shoes: Asics Gel-Kayano 27

5 PM

stretching warm up/down 15:00 [0]

Wednesday Jan 19, 2022 #

Note
(rest day)

Tuesday Jan 18, 2022 #

12 PM

walking warm up/down 3:03 [0] 0.17 mi (17:55 / mi)
ahr:92 max:96 shoes: VJ Falcon

running 32:17 intensity: (22 @0) + (1:53 @1) + (13:47 @2) + (15:18 @3) + (22 @4) + (35 @5) 2.54 mi (12:43 / mi)
ahr:134 max:170 shoes: VJ Falcon

Ha ha. AP thought this was a "run/walk" because it was so slow. Streets were wet and sometimes slushy from yesterday's snow so mostly I ran on the snowier sidewalks which suited the VJs. Many people had done a creditable job of clearing their sidewalks but some hadn't. A snowfall will tell you who the good citizens are.

walking warm up/down 5:29 intensity: (4:19 @0) + (45 @1) + (17 @2) + (8 @3) 0.27 mi (20:17 / mi) +6m 19:05 / mi
ahr:111 max:135 shoes: VJ Falcon

1 PM

stretching warm up/down 15:00 [0]

Monday Jan 17, 2022 #

10 AM

strength (calesthenics) 15:00 [3]

Lots of snow overnight and it's still coming down at 11 AM.
11 AM

stretching 15:00 [0]

walking 29:37 [0] 0.93 mi (31:50 / mi)
ahr:78 max:92 shoes: Garmont Lagorai GTX

Sunday Jan 16, 2022 #

11 AM

walking 3:13 intensity: (2:28 @0) + (45 @1) 0.2 mi (16:05 / mi)
ahr:105 max:121 shoes: Asics Gel-Kayano 27

running 32:58 intensity: (21 @0) + (24 @1) + (13:40 @2) + (13:59 @3) + (4:34 @4) 2.97 mi (11:06 / mi) +21m 10:52 / mi
ahr:137 max:156 shoes: Asics Gel-Kayano 27

Running today in anticipation of heavy snow tomorrow.

walking warm up/down 9:38 intensity: (1:31 @0) + (5:18 @1) + (2:18 @2) + (30 @3) + (1 @4) 0.61 mi (15:47 / mi) +4m 15:29 / mi
ahr:120 max:147 shoes: Asics Gel-Kayano 27

12 PM

stretching warm up/down 15:00 [0]

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