Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Beacon

In the 30 days ending Nov 30, 2016:

activity

time

miles

RUN

43:31:35

286.02

(9:08)

460.3

(5:40)

HIKE/WALK

6:31:40

25.26

(15:30)

40.65

(9:38)

SWIM

5:16:00

7.52

(42:02)

12.1

(26:07)

BIKE

4:12:00

45.36

(5:33)

73.0

(3:27)

Total

59:31:15

364.15

(9:48)

586.05

(6:06)

3:04

0:00

» now

Wednesday Nov 30, 2016 #

8 AM

HIKE/WALK 55:00 [2] 6.0 km (9:10 / km)
shoes: Adrenaline black/gold

3 PM

RUN (lakewalk) 1:06:00 [3] 12.0 km (5:30 / km)
shoes: adrenaline ORANGE III

out (east) and back on lakewalk from CPF

Tuesday Nov 29, 2016 #

8 AM

HIKE/WALK (roads) 53:00 [2] 5.9 km (8:59 / km)
shoes: Brooks Adrenaline orange 2

Bag End

3 PM

RUN (lakewalk) 53:00 [3] 10.0 km (5:18 / km)
shoes: Brooks Adrenaline orange 2

out (west) and back on lakewalk from CPF

Monday Nov 28, 2016 #

8 AM

HIKE/WALK (roads) 54:00 [2] 5.9 km (9:09 / km)
shoes: Adrenaline blue/red

Bag End

C • 1

C • Western States 5

3 PM

RUN (lakewalk) 53:29 [3] 10.0 km (5:21 / km)
shoes: Adrenaline black/gold

Sunday Nov 27, 2016 #

8 AM

RUN 2:10:00 [3] 24.0 km (5:25 / km)
shoes: Adrenaline 17 grey/blue

Widowmaker plus

Saturday Nov 26, 2016 #

1 PM

HIKE/WALK 1:00:00 [1] 5.0 km (12:00 / km)
shoes: adidas sequence trail

Sasha and I did our loop through UMD, dropping off a "present" under Darrin Johnson's door. Sasha got her traditional doughnut on the way home.

5 PM

RUN (roads) 1:14:40 [3] 14.25 km (5:14 / km)
shoes: Adrenaline silver/blue

Friday Nov 25, 2016 #

8 AM

HIKE/WALK (roads) 56:00 [2] 6.0 km (9:20 / km)
shoes: Brooks Adrenaline orange 2

Bag End

3 PM

RUN (roads) 46:00 [3] 8.3 km (5:33 / km)
shoes: adrenaline ORANGE III

out (west) and back on Skyline from Mars Arena (during Sasha's hockey)

Thursday Nov 24, 2016 #

8 AM

RUN (dirt shoulders and roads) 2:45:30 [3] 32.4 km (5:06 / km)
shoes: Adrenaline 17 grey/blue

out and back on the north shore

C • solo? 4

Wednesday Nov 23, 2016 #

7 AM

RUN (snowy roads) 10:44 [3] 1.6 km (6:42 / km)
shoes: Brooks ASR GREEN

Neighborhood loop. Sasha ran 10:33 to earn $1.00

8 AM

HIKE/WALK (snowy roads) 51:40 [2] 5.25 km (9:50 / km)
shoes: Brooks ASR GREEN

Morley Heights, Bag End

3 PM

RUN 55:15 [3] 10.0 km (5:32 / km)
shoes: adrenaline ORANGE III

out (this time sw) and back on lake walk from CPF

4 PM

SWIM (CPF) 30:00 [3] 1.0 km (30:00 / km)

1000m

Tuesday Nov 22, 2016 #

8 AM

HIKE/WALK 1:02:00 [2] 6.6 km (9:24 / km)
shoes: Adrenaline silver/blue

Morley Heights

3 PM

RUN (roads) 57:30 [3] 10.0 km (5:45 / km)
shoes: Adrenaline silver/blue

from Austin-Jarrow

Monday Nov 21, 2016 #

3 PM

RUN 1:07:00 [3] 12.0 km (5:35 / km)
shoes: Brooks Adrenaline orange 2

out and back on lakewalk from Center for Personal Fitness

Sunday Nov 20, 2016 #

11 AM

RUN (icy, icy, icy roads) 2:19:00 [3] 25.0 km (5:34 / km)
shoes: Adrenaline 17 grey/blue

One of the most frustrating road runs I've ever experienced.

Saturday Nov 19, 2016 #

9 AM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m

4 PM

RUN (snowy, icy roads) 1:27:00 [3] 15.1 km (5:46 / km)
shoes: adrenaline ORANGE III

Friday Nov 18, 2016 #

2 PM

RUN (snowy, slushy ) 1:14:00 [3] 12.15 km (6:05 / km)
shoes: Adrenaline blue/red

Amity, Hawk Ridge (middle 4km w/ Eric Nordgren)

Thursday Nov 17, 2016 #

8 AM

RUN 1:06:00 [3] 12.15 km (5:26 / km)
shoes: Brooks Adrenaline orange 2

Hawk Ridge, Amity

4 PM

RUN (trails) 1:09:00 [3] 10.7 km (6:27 / km)
shoes: Brooks ASR GREEN

glad I brought my headlamp

Wednesday Nov 16, 2016 #

8 AM

SWIM (CPF) 37:00 [3] 1.5 km (24:40 / km)

1500m freestyle (no flip-turns due to sternum injury)

4 PM

RUN 1:06:00 [3] 12.15 km (5:26 / km)
shoes: Adrenaline 17 grey/blue

Amity, Hawk Ridge

Tuesday Nov 15, 2016 #

9 AM

BIKE (commute to work) 36:00 [3] 9.0 km (4:00 / km)

3 PM

BIKE (commute home) 27:00 [3] 9.0 km (3:00 / km)

RUN (mostly trail, woodchipped) 1:41:00 [3] 17.3 km (5:50 / km)

to Rock Hill, 5 loops, home

Monday Nov 14, 2016 #

7 AM

RUN 1:24:20 [3] 16.5 km (5:07 / km)
shoes: adidas tempo boost

Amity, Fruit Loop, Amity

3 PM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m

Sunday Nov 13, 2016 #

12 PM

RUN (roads) 58:12 [3] 10.7 km (5:26 / km)
shoes: Adrenaline 17 grey/blue

From Mars Arena, during Sasha's hockey practice
first 8km was the Bridgeman's 5-mile course which I haven't run since 1985.

Saturday Nov 12, 2016 #

8 AM

RUN (mostly trail) 2:14:00 [3] 22.5 km (5:57 / km)
shoes: Adrenaline blue/red

Hawk Ridge, Lester, Amity w/ Kent Ogston, Darrell Patterson and Matt Evans

12 PM

SWIM (CPF) 37:00 [3] 1.5 km (24:40 / km)

1500m

Friday Nov 11, 2016 #

12 PM

RUN (roads) 58:26 [3] 11.5 km (5:05 / km)
shoes: adidas tempo boost

from Austin-Jarrow

Thursday Nov 10, 2016 #

9 AM

BIKE (commute to work) 36:00 [3] 9.0 km (4:00 / km)

12 PM

BIKE (commute home) 25:00 [3] 9.0 km (2:47 / km)

Sasha has a half-day at school.

4 PM

RUN (trails) 1:06:40 [3] 10.7 km (6:14 / km)
shoes: Adrenaline 17 grey/blue

Hartley

Wednesday Nov 9, 2016 #

8 AM

RUN 1:04:16 [3] 12.15 km (5:17 / km)
shoes: adrenaline ORANGE III

Hawk Ridge, Amity

3 PM

SWIM (CPF) 53:00 [3] 2.1 km (25:14 / km)

2100m including 2000m freestyle

Tuesday Nov 8, 2016 #

9 AM

BIKE (commute to work) 40:00 [3] 10.0 km (4:00 / km)

sidetrip to library

2 PM

BIKE (commute home) 25:00 [3] 9.0 km (2:47 / km)

3 PM

RUN (mostly trail) 1:59:11 [3] 18.7 km (6:22 / km)
shoes: Adrenaline blue/red

Hartley (one hour with Tom-O), Hartley SHT, Rock Hill

Monday Nov 7, 2016 #

6 AM

RUN (roads) 1:08:00 [3] 12.3 km (5:32 / km)
shoes: adrenaline ORANGE III

Jean-Duluth, Martin, Woodland

3 PM

SWIM (CPF) 30:00 [3] 1.0 km (30:00 / km)

1000m

Sunday Nov 6, 2016 #

6 AM

RUN (dirt shoulders and roads) 1:57:00 [3] 21.35 km (5:29 / km)
shoes: Adrenaline 17 grey/blue

Widowmaker, Fauvelle/Summers/Beyer

Saturday Nov 5, 2016 #

8 AM

RUN (trails) 2:10:30 [3] 17.0 km (7:41 / km)
shoes: Adrenaline blue/red

out (west) and back on SHT from Becks Rd w/ Darrell Patterson and Kent Ogston

Friday Nov 4, 2016 #

8 AM

RUN 1:04:00 [3] 12.15 km (5:16 / km)
shoes: Adrenaline 17 grey/blue

Hawk Ridge, Amity

3 PM

SWIM (CPF) 30:00 [3] 1.2 km (25:00 / km)

1200m

Thursday Nov 3, 2016 #

8 AM

RUN (dirt shoulders and roads) 36:47 [3] 7.0 km (5:15 / km)
shoes: Brooks Adrenaline orange 2

4 PM

RUN (trails) 1:02:00 [3] 10.0 km (6:12 / km)
shoes: Brooks ASR GREEN

Hartley from Woodland Community Center (during Sasha's gymnastics)

Wednesday Nov 2, 2016 #

8 AM

SWIM (CPF) 39:00 [3] 1.6 km (24:22 / km)

1600m including 1500m freestyle

3 PM

RUN 1:03:19 [3] 12.15 km (5:13 / km)
shoes: Adrenaline 17 grey/blue

Hawk Ridge, Amity

Tuesday Nov 1, 2016 #

9 AM

BIKE (commute to work) 38:00 [3] 9.0 km (4:13 / km)

strong headwinds

2 PM

BIKE (commute home) 25:00 [3] 9.0 km (2:47 / km)

RUN (mostly trail) 1:43:46 [3] 16.5 km (6:17 / km)
shoes: Adrenaline blue/red

to Hartley, picked up Tom-O, later added Amy Broadmore, then dropped off Tom back at HNC

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