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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  strength9 8:27:54
  bike7 3:59:08 20.16 32.44 68
  running3 2:26:15 13.71(10:40) 22.07(6:38) 94
  walking4 2:04:34 1.96 3.15
  Orienteering1 39:19 2.82(13:57) 4.54(8:40) 14
  Total19 17:37:10 38.65 62.2 176
  [1-5]19 16:13:26
averages - weight:163.8lbs

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Wednesday Apr 30, 2014 #

strength 58:00 [3]
weight:165lbs

Tuesday Apr 29, 2014 #

5 PM

running 28:38 intensity: (8:04 @0) + (21 @1) + (5:33 @2) + (10:46 @3) + (3:05 @4) + (49 @5) 2.52 mi (11:21 / mi) +17m 11:07 / mi
ahr:125 max:172 shoes: Asics GT-2000

Ran 20 minutes without incident after 5 minutes of warm-up. Rained all day but cleared up after nap for the run.

Sunday Apr 27, 2014 #

9 AM

running 23:47 [2] 2.14 mi (11:07 / mi) +14m 10:54 / mi
shoes: Asics GT-2000

Hip is cured so re-starting running plan. Vickie says to start off slow, so 15 minutes of running today. I have lots of time to build up distance. Time includes walking warm up and cool down. Temp = 42 F, Wind = NW 7 mph, partly cloudy. Lots of activity in the park. Good to see.

Saturday Apr 26, 2014 #

strength 58:00 [3]

At home with the dumbbells. Rainy and didn't want to go to gym. Worked out fine.

Friday Apr 25, 2014 #

11 AM

bike 34:45 [2] 5.88 mi (5:55 / mi) +20m 5:51 / mi

Biked to the bank to deposit O-money. Then to buy rubber bands. Then home.

Thursday Apr 24, 2014 #

5 PM

bike 13:00 [2]

strength 55:12 [3]
weight:163lbs

bike 13:05 [2]

Tuesday Apr 22, 2014 #

11 AM

walking 32:58 [1]
shoes: Salomon XA Pro 3D Ultra 2

12 PM

strength 55:42 [3]
weight:163lbs

1 PM

walking 35:36 [1]

Wednesday Apr 16, 2014 #

5 PM

walking 30:00 [1] 1.96 mi (15:18 / mi)
shoes: Asics GT-2000

strength 58:00 [3]
weight:164lbs

Sunday Apr 13, 2014 #

11 AM

bike 1:09:16 intensity: (1:02:25 @0) + (6:29 @1) + (22 @2) 11.39 mi (6:05 / mi) +46m 6:00 / mi
ahr:101 max:126

Friday Apr 11, 2014 #

4 PM

bike 25:00 [1]

strength 57:00 [3]

bike 20:00 [1]

Wednesday Apr 9, 2014 #

strength 55:00 [3]
weight:165lbs

Got some hip advice from one of the trainers at the gym.

bike 25:00 [1]

2 PM

bike 14:02 intensity: (6:20 @0) + (6:59 @1) + (43 @2) 2.89 mi (4:51 / mi) +2m 4:51 / mi
ahr:109 max:128

Going to pick up the car.

Sunday Apr 6, 2014 #

Event: ROC - Genesee Country Village Nature Center Regular Meet
 
12 PM

Orienteering race 39:19 intensity: (17 @0) + (12 @1) + (1:10 @2) + (18:16 @3) + (19:13 @4) + (11 @5) 2.82 mi (13:57 / mi) +14m 13:44 / mi
ahr:146 max:164 (injured) shoes: Inov-8 OROC 280

ROC event at Genesee Country Village Nature Center. Green course. Drove there with Adam. Met Ann at the meet. They both had fun too. Lovely day. Hip still giving grief. Was OK before the start during warm up but twinged immediately on the way to the first control and persisted throughout the run.

Quick Route

C • Behind the map 2

Green - Splits

Saturday Apr 5, 2014 #

Note
(injured)

Probably would have skipped today's run because of orienteering tomorrow but it also helped the hip to recover.

Friday Apr 4, 2014 #

11 AM

strength 56:00 [3]
weight:163lbs

Thursday Apr 3, 2014 #

Note
(injured)

Decided to skip today's run to give hip more time to recover before Sunday's o-event.

Wednesday Apr 2, 2014 #

bike 14:00 [2]

strength 55:00 [3]

bike 11:00 [2]

Tuesday Apr 1, 2014 #

walking 26:00 [1]

To and from work.
5 PM

running long 1:33:50 intensity: (6:38 @0) + (5:16 @1) + (17:12 @2) + (1:00:42 @3) + (4:02 @4) 9.05 mi (10:22 / mi) +63m 10:09 / mi
ahr:135 max:152 (injured) shoes: Asics GT-2000

What a super day. Shorts and T-shirt weather - finally! The park was mobbed. Temp 65-49 F. Hip was bothering me but it wasn't getting worse so I kept going.

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