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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sandy

In the 31 days ending Dec 31, 2017:

activity # timemileskm+mload
  hiking11 13:34:44 39.24(20:46) 63.15(12:54) 1426325.9
  strength & stretching13 6:58:40167.5
  map hiking1 4:02:11 5.7(42:29) 9.17(26:24) 14596.9
  cardio2 32:03 0.31 0.5 512.8
  Total26 25:07:38 45.25 72.82 1576603.1

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Sunday Dec 31, 2017 #

9 AM

map hiking 4:02:11 [3] 5.7 mi (42:29 / mi) +145m 39:23 / mi

Hanging some streamers for Greg A at Hickory Run. Never got out of the single digits but I was actually never cold. Dressed pretty warmly and was (sadly) moving slowly enough never to get sweaty so stayed comfortable all day. I love Hickory Run - it's just such great orienteering - and I enjoyed streamering. But I was beat by the end!

Friday Dec 29, 2017 #

strength & stretching 40:00 [3]

Core DVD

Wednesday Dec 27, 2017 #

strength & stretching 45:00 [3]

basement workout

burpees - even the way I do them by stepping back and forth and not jumping - are hard. I had to take a short rest before the 4th set, but I did them all.

Tuesday Dec 26, 2017 #

11 AM

hiking 56:25 [3] 3.05 mi (18:30 / mi) +85m 17:02 / mi

Meadow loop with Sandy. It was definitely cold but not as bad as I expected.

Monday Dec 25, 2017 #

11 AM

hiking 1:47:12 [3] 5.02 mi (21:21 / mi) +220m 18:48 / mi

Nice hike in the Wissahickon. Pretty cold out (windy mostly) and didn't see a soul until the last 15 minutes when there were a dozen or more on trail through the meadow.

Sunday Dec 24, 2017 #

strength & stretching 45:00 [3]

basement workout a la Kelly

Friday Dec 22, 2017 #

1 PM

hiking 56:19 [3] 3.01 mi (18:43 / mi) +83m 17:14 / mi

Meadow loop with Sandy.

Thursday Dec 21, 2017 #

strength & stretching 10:00 [3]

Various stretches.
2 PM

hiking 1:00:05 [3] 2.88 mi (20:52 / mi) +81m 19:11 / mi

Meadow loop. Not sure why I was so pokey.

Tuesday Dec 19, 2017 #

strength & stretching 45:00 [3]

session with Kelly

Monday Dec 18, 2017 #

11 AM

hiking 52:55 [3] 2.42 mi (21:52 / mi) +120m 18:57 / mi

Hiked over to Chestnut Hill to run some errands.

hiking 24:05 [3] 1.06 mi (22:43 / mi) +94m 17:50 / mi

Hiked home forgetting to turn on the Garmin until halfway.

Sunday Dec 17, 2017 #

1 PM

hiking 58:37 [3] 2.43 mi (24:07 / mi) +85m 21:45 / mi

hill repeats; 6 x the hill by my reentrant
3 PM

strength & stretching 18:40 [3]

8 cards of exercise/stretch
It's 2:20 per card (the timer is set to 35 seconds so I get at least 30 seconds per side and have 5 seconds to transition from one thing to another)

Saturday Dec 16, 2017 #

strength & stretching 45:00 [3]

basement workout a la Kelly

Friday Dec 15, 2017 #

11 AM

hiking 57:38 [3] 3.19 mi (18:04 / mi) +95m 16:32 / mi

Meadow loop with Sandy. I was sure I stopped my watch when I got home but there's another half hour on the track as I strung lights on the hedge in front of my house.

Wednesday Dec 13, 2017 #

8 AM

hiking 52:02 [3] 2.81 mi (18:31 / mi) +86m 16:55 / mi

Around the meadow loop. Guess I was moving fast to keep warm - it was pretty cold this morning.

Tuesday Dec 12, 2017 #

strength & stretching 40:00 [3]

Core DVD
C • Nice 3

cardio 2:00 [3]

As a warm up before the core dvd, rapid fire step ups - 1 minute each leg. Definitely got my heart rate up.

Sunday Dec 10, 2017 #

12 PM

hiking 1:47:55 [3] 4.89 mi (22:04 / mi) +216m 19:24 / mi

Nice hike around the snowy Wisshickon. The skies were clear blue this morning when I went out to get the snow off my car but by the time I did some work and got out for this hike it was starting to get a little cloudy and by the time I finished, totally overcast. Wonder if it's going to snow again tonight?

Definitely feeling yesterday's stair climbing out there today!

Saturday Dec 9, 2017 #

strength & stretching 20:00 [3]

10 cards of exercise/stretch combo.
3 PM

cardio 30:03 [3] 0.31 mi (1:36:55 / mi) +5m 1:32:33 / mi

Stairs.

Totally clueless that it was going to be cold and snowy today. Could have gone out anyway I suppose but just wasn't prepared for it mentally.

So, up and down my 3 half flights of stairs with two sets of 4 minutes of double stairs. Good indication of how much fitness I've lost the last year or two - these were hard work. A decent indoor alternative and a reasonable functional workout. I'll need to build up and start carrying weights at some point.

Thursday Dec 7, 2017 #

strength & stretching 45:00 [3]

Session with Kelly. Squats were back today!

Wednesday Dec 6, 2017 #

strength & stretching 10:00 [3]

5 random cards as I needed to stretch before being able to fall asleep and this seems to be the best way for me to do it.
2 PM

hiking 2:04:33 [3] 5.58 mi (22:19 / mi) +177m 20:19 / mi

A lazyish stroll around the Wiss. They've done some more rerouting of trails that I checked out. Two hours is not a problem but I can tell that much more would be. Need to build back up slowly.

Tuesday Dec 5, 2017 #

strength & stretching 45:00 [3]

Session with Kelly. Not a single squat! But lots of other things.

Monday Dec 4, 2017 #

1 PM

hiking 56:58 [3] 2.9 mi (19:39 / mi) +85m 18:00 / mi

An hour of moving some wood chips that a tree removal company that took down a tree across the street dumped in my yard for me. And then a hike around the meadow loop. And feeling good enough that I did three 100 meter or so stretches of light jogging. Mostly I was trying to keep ahead of a group of horses that were doing the same loop but I also felt motivated. I really think going off the Singulair has made a difference in how I feel.

Sunday Dec 3, 2017 #

Note

Helped out at the Mid-Atlantic Champs. I brought along clothes to run in but it seemed like I was more valuable to the club working epunch and doing the relay than participating. I'm not a big fan of the orienteering at Fair Hill so I didn't mind.

Saturday Dec 2, 2017 #

strength & stretching 10:00 [3]

Dealt myself 5 random cards of an exercise/stretch combination and did 1 minute of each. I spent much of the day helping at the Rootstock Racing event down near Wilmington. Such a fun crowd to be around.

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