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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Nov 28, 2020:

activity # timemileskm+m
  mapping2 8:28:45 10.99(46:17) 17.69(28:46) 88
  running2 1:41:05 10.05(10:04) 16.17(6:15) 21
  stretching2 30:00
  strength1 29:38
  walking2 19:22 1.1(17:37) 1.77(10:56) 6
  Total5 11:28:50 22.14 35.63 115
  [1-5]5 2:39:21
averages - weight:164lbs

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Saturday Nov 28, 2020 #

9 AM

mapping 3:16:55 intensity: (3:02:04 @0) + (7:17 @1) + (2:17 @2) + (5:17 @3) 4.29 mi (45:57 / mi) +25m 45:08 / mi
ahr:83 max:137

mapping 2:35:19 intensity: (2:28:29 @0) + (3:00 @1) + (1:01 @2) + (2:49 @3) 3.04 mi (51:09 / mi) +36m 49:22 / mi
ahr:81 max:135

Friday Nov 27, 2020 #

11 AM

walking warm up/down 4:06 intensity: (4:05 @0) + (1 @3) 0.26 mi (15:47 / mi) +1m 15:34 / mi
ahr:89 max:91 shoes: Asics GT2000-9

running warm up/down 9:56 intensity: (2:04 @0) + (2:30 @1) + (4:53 @2) + (29 @3) 0.97 mi (10:14 / mi)
ahr:121 max:139 shoes: Asics GT2000-9

running race 45:40 intensity: (25 @0) + (19 @1) + (2 @2) + (17:44 @3) + (8:18 @4) + (18:52 @5) 8.0 km (5:43 / km) +3m 5:42 / km
ahr:161 max:177 shoes: Asics GT2000-9

Virtual Turkey Trot around Delaware Park golf course. Slower than I would have hoped. Left knee a little sore afterwards.

walking warm up/down 6:49 intensity: (1:06 @0) + (4:48 @1) + (20 @2) + (16 @3) + (12 @4) + (7 @5) 0.38 mi (17:56 / mi)
ahr:117 max:164 shoes: Asics GT2000-9

Wednesday Nov 25, 2020 #

6 PM

strength (calesthenics) 29:38 [3]
weight:164lbs

stretching warm up/down 15:00 [0]

Tuesday Nov 24, 2020 #

11 AM

running 45:29 intensity: (59 @0) + (7:19 @1) + (9:44 @2) + (11:29 @3) + (3:26 @4) + (12:32 @5) 4.11 mi (11:04 / mi) +18m 10:55 / mi
ahr:147 max:178 weight:164lbs shoes: Asics GT2000-9

This route has a lot of urban variety.

walking warm up/down 4:47 intensity: (4:21 @0) + (16 @1) + (4 @2) + (6 @3) 0.23 mi (20:48 / mi) +5m 19:26 / mi
ahr:103 max:139 shoes: Asics GT2000-9

walking warm up/down 3:40 [0] 0.23 mi (15:57 / mi)
ahr:82 max:87 shoes: Asics GT2000-9

stretching warm up/down 15:00 [0]

Monday Nov 23, 2020 #

10 AM

mapping 2:05:31 intensity: (2:02:09 @0) + (1:17 @1) + (1:08 @2) + (57 @3) 2.65 mi (47:22 / mi) +18m 46:24 / mi
ahr:79 max:134 shoes: Garmont Lagorai GTX

Got chased by the snow. Should have checked the weather there and not in the city.

mapping 31:00 intensity: (30:07 @0) + (23 @1) + (13 @2) + (17 @3) 1.02 mi (30:23 / mi) +10m 29:30 / mi
ahr:87 max:146 shoes: Garmont Lagorai GTX

Sunday Nov 22, 2020 #

Note
(rest day)

Got a little case of the plantar fasciitis in the left foot. Might have to go back to shoe inserts. It might be due to the hiking boots I wear when mapping. That's the only big change.

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