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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Orienteering3 9:09:02 18.96(28:58) 30.51(18:00) 1776
  strength7 5:39:28
  running7 5:20:08 32.56(9:50) 52.4(6:07) 122
  mapping1 4:39:53 7.66(36:32) 12.33(22:42) 442
  walking4 57:28 1.26 2.03 38
  bike1 51:39 10.13(5:06) 16.3(3:10) 56
  Total19 26:37:38 70.57 113.58 2434
  [1-5]19 26:16:40
averages - weight:154.5lbs

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Wednesday Sep 30, 2015 #

strength 1:00:00 [1]
weight:155lbs

Tuesday Sep 29, 2015 #

5 PM

running tempo 1:01:06 [3] 6.12 mi (9:59 / mi)
shoes: Asics GT-2000-3

Woo hoo. Track workout in the rain. Tempo pace for 2 miles, then 1 mile, then rep pace for 4 200's.

Monday Sep 28, 2015 #

strength (at home) 31:00 [1]

Saturday Sep 26, 2015 #

Event: BFLO - Ellicottville Adventure Run and Hike
 

Friday Sep 25, 2015 #

11 AM

Orienteering 1:40:21 [2] *** 3.83 mi (26:12 / mi) +347m 20:27 / mi
shoes: Inov-8 OROC 280

Putting out controls for EVL event.

Wednesday Sep 23, 2015 #

4 PM

bike 51:39 [3] 10.13 mi (5:06 / mi) +56m 5:01 / mi

Biking to the boat for a couple of chores, then to the coop to buy bread, then home.

Tuesday Sep 22, 2015 #

5 PM

running intervals 48:49 [4] 5.21 mi (9:22 / mi)
shoes: Asics GT-2000-3

Was able to do the whole workout for the second week in a row. We did a 1200, 1000, 800, and 800 at int pace.

Monday Sep 21, 2015 #

walking 35:00 [1]

A quick walk around the 'hood after nap.

strength 1:04:00 [1]
weight:156lbs

Saturday Sep 19, 2015 #

10 AM

walking warm up/down 3:13 [0] 0.21 mi (15:03 / mi) +15m 12:21 / mi
ahr:83 max:86 shoes: Asics GT-2000-3

running hills 32:30 intensity: (57 @0) + (2:11 @1) + (16:29 @2) + (10:28 @3) + (2:25 @4) 3.57 mi (9:06 / mi) +78m 8:32 / mi
ahr:133 max:155 shoes: Asics GT-2000-3

Call me crazy but I woke up this morning thinking I'd like to go for a hill run. So I headed over to the Scajaquada Valley, aka Forest Lawn Cemetery where I was able to find 4 hills in 30 minutes.

walking warm up/down 3:12 intensity: (2:03 @0) + (38 @1) + (21 @2) + (10 @3) 0.16 mi (20:21 / mi) +20m 14:35 / mi
ahr:112 max:143 shoes: Asics GT-2000-3

Friday Sep 18, 2015 #

strength 1:00:00 [1]
weight:154lbs

Thursday Sep 17, 2015 #

10 AM

mapping 4:39:53 [2] 7.66 mi (36:32 / mi) +442m 30:59 / mi
shoes: Inov-8 OROC 280

A few map corrections in the vicinity of controls for the upcoming Ellicottville Adventure Run and Hike.

Tuesday Sep 15, 2015 #

5 PM

running intervals 58:50 [3] 5.6 mi (10:31 / mi)
shoes: Asics GT-2000-3

Track practice. 4x200 at rep, 2x1200 at int, 4x200 at rep.

Funny thing happened. After practice my car key wasn't in the key pocket in my shorts. I retraced my steps and looked all over but couldn't find it anywhere. Checked with coach but no one had turned in a lost key. So I figured I had to jog home to get the spare key. I was going to the car to leave my water bottle when I found the key - it had fallen into the liner of my shorts and was resting just under my private parts. Whew!

Monday Sep 14, 2015 #

strength 31:28 [1]

At home, as the JCC was closed.

Saturday Sep 12, 2015 #

Note

"Last Chance Regatta." Last sailboat racing for the season. Three races - three bullets. It's been a great season. Rained the whole day. Lots of wind. A day for the hardy. Last race was sailed with reefed main and #3. Had to do two 360's due to a bogus protest. Still won by 12 seconds on corrected time. Woo hoo!

Friday Sep 11, 2015 #

11 AM

Orienteering 3:42:57 [2] 7.69 mi (29:00 / mi) +702m 22:35 / mi
shoes: Inov-8 OROC 280

Vetting and map updates for Ellicottville.

Wednesday Sep 9, 2015 #

strength 1:05:00 [1]
weight:153lbs

Tuesday Sep 8, 2015 #

5 PM

running intervals 49:04 [3] 4.84 mi (10:08 / mi)
shoes: Asics GT-2000-3

Track practice. First in several weeks. Did only part of the workout but felt good about that because of the heat and humidity.

Monday Sep 7, 2015 #

strength 28:00 [1]

At home with dumb bells.

Sunday Sep 6, 2015 #

9 AM

walking warm up/down 3:35 [0] 0.22 mi (16:34 / mi)
shoes: Asics GT-2000-3

running 36:27 [2] 3.67 mi (9:56 / mi) +19m 9:47 / mi
shoes: Asics GT-2000-3

walking warm up/down 5:18 [0] 0.29 mi (18:09 / mi)
shoes: Asics GT-2000-3

Thursday Sep 3, 2015 #

12 PM

Orienteering (vetting) 3:45:44 [2] 7.44 mi (30:21 / mi) +727m 23:17 / mi
shoes: Inov-8 OROC 280

More checking points in McCarty Hill.

Wednesday Sep 2, 2015 #

10 AM

walking warm up/down 1:28 [0] 0.07 mi (21:51 / mi) +1m 20:53 / mi
ahr:83 max:88 shoes: Asics GT-2000-3

running 33:22 intensity: (1:28 @0) + (5:07 @1) + (9:17 @2) + (9:58 @3) + (4:21 @4) + (3:11 @5) 3.56 mi (9:22 / mi) +25m 9:10 / mi
ahr:138 max:177 shoes: Asics GT-2000-3

Just a cheerful jog twice around the park. I think I figured out a way to do track workouts here.

walking warm up/down 5:42 intensity: (2:56 @0) + (1:21 @1) + (50 @2) + (35 @3) 0.32 mi (17:59 / mi) +2m 17:38 / mi
ahr:116 max:146 shoes: Asics GT-2000-3

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