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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Jun 30, 2018:

activity # timemileskm+m
  mapping2 11:10:00
  running8 6:24:40 41.94(9:10) 67.5(5:42) 372
  strength4 4:05:00
  Orienteering2 3:11:29 2.84 4.57 178
  bike6 2:56:44 14.13 22.74 83
  stretching6 1:36:00
  walking7 43:41 2.37(18:25) 3.82(11:26) 43
  run/walk1 25:18 1.94(13:03) 3.12(8:06) 20
  Total27 30:32:52 63.22 101.75 696
averages - weight:154.8lbs

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Saturday Jun 30, 2018 #

4 AM

Orienteering 1:11:29 [3] 4.57 km (15:39 / km) +178m 13:06 / km
shoes: VJ Falcon

Did a course finding permanent markers in Risskov forest in Aarhus, Denmark. Great fun. Beautiful forest. Many paths. Got to the forest from my hotel by bike.
O-Track

Wednesday Jun 27, 2018 #

9 AM

running long 52:42 [3] 5.54 mi (9:31 / mi) +37m 9:19 / mi
weight:156lbs shoes: Asics GT2000 6

Took a detour around the art gallery. Very worthwhile. Robert Indiana exhibit currently on view.

No ill effects from yesterday's adventure. Stole a traffic cone to place at the site of the accident.
C • Good luck in Denmark! 4

walking warm up/down 5:54 [1] 0.28 mi (20:55 / mi) +1m 20:41 / mi
shoes: Asics GT2000 6

Tuesday Jun 26, 2018 #

9 AM

run/walk 25:18 [2] 1.94 mi (13:03 / mi) +20m 12:38 / mi
shoes: Asics GT2000 6

Near disaster. At 7:50 into the run I tripped on a crack in the concrete sidewalk and went down hard. Not an experience you want to have two days before flying to Denmark. Feared the worst but limbs and joints seemed to be working OK. Several scrapes and missing bits of skin on right side. No significant bleeding. Decided safest thing was to walk home and wash up.
C • Hard fall 2

Monday Jun 25, 2018 #

10 AM

bike 12:00 [3]

Bike from home to gym.

strength 1:05:00 [3]

bike 16:00 [3]

Bike from gym to boat.

bike 27:00 [3]

Bike from boat to home.

Sunday Jun 24, 2018 #

11 AM

running intervals 51:01 [4] 5.85 mi (8:43 / mi) +51m 8:29 / mi
shoes: Asics GT2000 6

Last interval workout before WMOC. 7 x 600 m @4:58/km with 400 m jog recovery. Did not skip the hill.

walking warm up/down 5:22 [1] 0.25 mi (21:32 / mi)
shoes: Asics GT2000 6

12 PM

stretching warm up/down 16:00 [1]

Friday Jun 22, 2018 #

12 PM

running hills 38:41 [4] 4.28 mi (9:02 / mi) +117m 8:20 / mi
shoes: Asics GT2000 6

walking warm up/down 4:14 [1] 0.22 mi (19:05 / mi) +4m 18:04 / mi
shoes: Asics GT2000 6

Thursday Jun 21, 2018 #

11 AM

strength 55:00 [3]

One of the machines was unavailable due to construction in the room. Still using weights less than what I was using before.

Tuesday Jun 19, 2018 #

11 AM

running long 46:26 [3] 5.22 mi (8:54 / mi) +39m 8:42 / mi
shoes: Asics GT2000 6

walking warm up/down 5:13 [1] 0.3 mi (17:16 / mi) +18m 14:35 / mi
shoes: Asics GT2000 6

12 PM

stretching warm up/down 16:00 [1]

Monday Jun 18, 2018 #

10 AM

mapping 4:50:00 [2]

5 PM

stretching warm up/down 16:00 [1]

Saturday Jun 16, 2018 #

10 AM

bike 21:21 [3] 4.4 mi (4:51 / mi) +21m 4:47 / mi

12 PM

bike 22:47 [3] 4.41 mi (5:10 / mi) +39m 5:02 / mi

Friday Jun 15, 2018 #

9 AM

running intervals 48:20 [4] 5.29 mi (9:08 / mi) +20m 9:02 / mi
shoes: Asics GT2000 6

5 x 800 m at 4:58/km, with 400 m jog recovery. Next time 6 x. Avoided having to deal with the hill.

Lots of activity in park dismantling the Corporate Challenge tents.

walking warm up/down 5:09 [1] 0.27 mi (19:14 / mi) +4m 18:23 / mi
shoes: Asics GT2000 6

10 AM

stretching warm up/down 16:00 [1]

Thursday Jun 14, 2018 #

strength 1:05:00 [3]

The usual. Not too crowded. Got a lead on a potential crew member for the boat. Always thought the gym would be a good place to recruit crew.
10 AM

bike 24:00 [2]

To and from the gym.

Wednesday Jun 13, 2018 #

9 AM

running long 49:17 [3] 5.39 mi (9:09 / mi) +41m 8:56 / mi
weight:153lbs shoes: Asics GT2000 6

Two laps of the cemetery after the rain.

walking warm up/down 5:16 [1] 0.32 mi (16:31 / mi) +1m 16:22 / mi
shoes: Asics GT2000 6

Monday Jun 11, 2018 #

9 AM

mapping 6:20:00 [2]
shoes: VJ Falcon

Trying to figure out overgrown fields. Yuk!
C • Oh Yuck 1

Sunday Jun 10, 2018 #

9 AM

running tempo 47:44 [4] 5.06 mi (9:26 / mi) +32m 9:15 / mi
shoes: Asics GT2000 6

A repeat of a workout from about a month ago.
5 x 1000 m at 5:25/km with 1 min rest in between.

walking warm up/down 12:33 [2] 0.73 mi (17:10 / mi) +15m 16:09 / mi
shoes: Asics GT2000 6

Friday Jun 8, 2018 #

Orienteering 2:00:00 [2]
shoes: VJ Falcon

Putting up controls for tomorrow's O-meet.

Thursday Jun 7, 2018 #

3 PM

bike (Errands) 14:48 [2] 2.84 mi (5:13 / mi) +12m 5:09 / mi
weight:154lbs

To the printer to pick up maps for the weekend. Time adjusted.

bike (Errands) 14:48 [2] 2.48 mi (5:58 / mi) +11m 5:53 / mi

Home.

Wednesday Jun 6, 2018 #

bike 12:00 [2]

To the gym.

strength 1:00:00 [2]

bike 12:00 [2]

Home from the gym.

Tuesday Jun 5, 2018 #

9 AM

running long 50:29 [3] 5.31 mi (9:30 / mi) +35m 9:19 / mi
weight:156lbs shoes: Asics GT2000 6

A nice little run looping in the park. The firemen were having some kind of training session on the lake side. This is a nice route because. Wait for it. No cars!
10 AM

stretching warm up/down 16:00 [1]

Friday Jun 1, 2018 #

9 AM

stretching warm up/down 16:00 [1]

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