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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Jun 30, 2020:

activity # timemileskm+m
  mapping3 11:30:31 17.29(39:57) 27.82(24:49) 722
  running9 9:49:09 51.87(11:21) 83.48(7:03) 143
  sailing4 7:57:41 36.36(4.6/h) 58.52(7.3/h)
  stretching22 5:30:00
  Orienteering3 5:10:22 10.8(28:44) 17.38(17:51) 298
  bike11 4:15:18 48.05(5:19) 77.33(3:18) 161
  walking6 3:15:22 10.35(18:53) 16.66(11:44) 18
  kayak3 2:48:39 9.36(18:01) 15.06(11:12)
  strength9 2:42:00
  Hiking1 1:38:08 4.63(21:12) 7.45(13:10) 124
  trail running1 1:28:01 5.33(16:31) 8.58(10:16) 203
  Total46 56:05:11 194.04 312.27 1668
  [1-5]42 22:23:15
averages - weight:162lbs

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Tuesday Jun 30, 2020 #

10 AM

trail running long (also "hills") 1:28:01 intensity: (6:53 @0) + (9:29 @1) + (18:09 @2) + (38:04 @3) + (14:26 @4) + (1:00 @5) 5.33 mi (16:31 / mi) +203m 14:46 / mi
ahr:135 max:166 shoes: VJ Falcon

A run around Sardinia Reforestation with a map but essentially a trail run. Great fun.

Monday Jun 29, 2020 #

8 AM

strength (calesthenics) 18:00 [3]

stretching warm up/down 15:00 [0]

4 PM

walking 50:45 intensity: (50:44 @0) + (1 @3) 2.72 mi (18:40 / mi) +14m 18:21 / mi
ahr:86 max:104 shoes: Asics GT2000-8

Sunday Jun 28, 2020 #

9 AM

bike 17:35 intensity: (14:56 @0) + (2:22 @1) + (16 @2) + (1 @3) 3.08 mi (5:42 / mi)
ahr:101 max:135

sailing 2:10:50 intensity: (2:05:34 @0) + (4:19 @1) + (57 @3) 10.38 mi (4.8 mph)
ahr:82 max:123 (rest day)

1 PM

bike 17:29 intensity: (16:45 @0) + (43 @1) + (1 @3) 3.02 mi (5:47 / mi) +26m 5:38 / mi
ahr:103 max:118

Saturday Jun 27, 2020 #

9 AM

running intervals 59:47 intensity: (9:18 @0) + (11:19 @1) + (13:42 @2) + (17:13 @3) + (7:34 @4) + (41 @5) 5.34 mi (11:12 / mi)
ahr:129 max:170 shoes: Asics GT2000-8

4 x 400 twice.

stretching warm up/down 15:00 [0]

Friday Jun 26, 2020 #

8 AM

strength (Calisthenics ) 18:00 [3]

stretching warm up/down 15:00 [0]

11 AM

Orienteering 1:47:38 intensity: (1:45:58 @0) + (1:30 @1) + (9 @2) + (1 @3) 2.89 mi (37:15 / mi) +71m 34:35 / mi
ahr:83 max:131 shoes: Garmont Lagorai GTX

The map hike in Sardinia with B north of the road. Found 6 controls. Saw two horses, one deer. Map corrections needed.

Thursday Jun 25, 2020 #

8 AM

running 48:28 intensity: (3:51 @0) + (4:49 @1) + (16:28 @2) + (20:50 @3) + (25 @4) + (2:05 @5) 4.36 mi (11:07 / mi) +19m 10:58 / mi
ahr:136 max:193 weight:161lbs shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Wednesday Jun 24, 2020 #

9 AM

strength (calesthenics) 18:00 [3]
weight:164lbs

stretching warm up/down 15:00 [0]

Tuesday Jun 23, 2020 #

10 AM

Orienteering race (solo style) 1:34:55 intensity: (22 @0) + (10 @1) + (5:17 @2) + (36:30 @3) + (48:39 @4) + (3:57 @5) 7.63 km (12:27 / km) +226m 10:50 / km
ahr:147 max:177 shoes: VJ Falcon

Solo series at Hunters Creek Park. Only problem was with #4. Spent a lot of time running back and forth on the trail trying to figure out where I was. Lost 5 miutes. Also I think the rock along the trail NW of the control
is on the wrong side.

walking warm up/down 10:01 intensity: (4:26 @0) + (4:18 @1) + (38 @2) + (20 @3) + (19 @4) 0.36 mi (27:50 / mi)
ahr:114 max:151 shoes: VJ Falcon

Cool down after the run.
12 PM

stretching 15:00 [0]

Monday Jun 22, 2020 #

8 AM

strength (calesthenics) 18:00 [3]

stretching warm up/down 15:00 [3]

10 AM

walking 35:50 [0] 2.14 mi (16:45 / mi)
ahr:84 max:91 shoes: Asics GT2000-8

Sunday Jun 21, 2020 #

8 AM

walking 34:59 intensity: (33:54 @0) + (1:05 @1) 1.64 mi (21:20 / mi)
ahr:89 max:119 (rest day)

12 PM

bike 17:47 intensity: (17:46 @0) + (1 @3) 3.0 mi (5:56 / mi)
ahr:86 max:103

bike 16:53 intensity: (16:41 @0) + (11 @1) + (1 @3) 3.02 mi (5:35 / mi) +26m 5:26 / mi
ahr:97 max:115

Saturday Jun 20, 2020 #

7 AM

running intervals 58:07 intensity: (7:17 @0) + (6:44 @1) + (15:14 @2) + (20:14 @3) + (8:29 @4) + (9 @5) 5.22 mi (11:08 / mi)
ahr:131 max:161 shoes: Asics GT2000-8

200 - 400 - 400 - 200 - 200 - 400 - 400 - 200. A hat would have been nice to shade the sun. Not too hot and a nice breeze.

stretching warm up/down 15:00 [0]

Friday Jun 19, 2020 #

7 AM

strength (calesthenics) 18:00 [3]

stretching warm up/down 15:00 [0]

bike 15:00 intensity: (14:57 @0) + (2 @1) + (1 @3) 2.98 mi (5:02 / mi)
ahr:98 max:113

11 AM

bike 15:53 intensity: (14:51 @0) + (1:02 @1) 3.06 mi (5:12 / mi) +26m 5:04 / mi
ahr:102 max:118

Thursday Jun 18, 2020 #

10 AM

walking 15:50 intensity: (15:49 @0) + (1 @3) 0.96 mi (16:30 / mi)
ahr:80 max:97 shoes: Asics GT2000-8

walking 33:07 intensity: (32:40 @0) + (12 @1) + (8 @2) + (7 @3) 1.71 mi (19:22 / mi) +3m 19:15 / mi
ahr:83 max:138 weight:162lbs shoes: Asics GT2000-8

5 PM

stretching warm up/down 15:00 [0]

Wednesday Jun 17, 2020 #

5 PM

sailing 3:00:04 intensity: (1:56:11 @0) + (46:36 @1) + (16:24 @2) + (53 @3) 13.71 mi (4.6 mph)
ahr:107 max:139

Actual time 2:36:28. First race of the season. Barbara and I. Her first return to racing after many years. Because of Covid-19 crews were supposed to be limited to 2 people, although we saw some boats with more. Our fleet had the last start at 6:40 which was good because the start was far away down near "D". Wind was said to be around 10 knots from the north. Determined that the boat end was favored heavily, in fact, there had been a massive shift to the right after the course was set. Start was good. Wanted boat end anyway to avoid getting rolled by the bigger boats. "Orion" hit the boat end on the gun and we were just behind. Wasn't happy about following them up the first leg but they slowly pulled ahead. The other boats had all been early and had to start further down the line which was a huge disadvantage for them. Almost made it to the first mark on the first tack. Only needed a slight jog on port to make the mark. Was third at the mark behind "Orion" and "Stellar Wind" which I was happy with. First reaching leg turned out to be mostly downwind. Was a little confused by SW because we were right on their tail and they seemed to be going too far right. Didn't think I could get past them underneath so had to follow them in the wrong direction for a while until I could break away. Then was able to go wing and wing. Probably going a little out of our way to the right made that more feasible. Had some trouble getting the whisker pole down at the jibe mark. We might have passed SW on that leg and been second around. None of the other big boats got past us but they did get closer. Second reaching leg was more of a close reach. Got into a pissing match with "Deja Vu" and took them up for a while until it looked like we'd loose the rest of the fleet. Went back to the rhumb line and let DV go by. Everybody else passed to leeward or didn't pass at all. A fair trade off I thought. Most of the fleet converged at the leeward mark and it seemed to slow them all down. We only had "Dashing Wave" near us and otherwise had clear air. Also everyone else went on starboard tack as they rounded. DW and we went out a little on port to avoid their bad air. Because of the shift, the last leg was a straight starboard tack to the finish. We were only worried about DW at that point because with their PHRF they could finish behind us and still beat us on corrected time. They didn't manage to get close enough however. A beat is not their best point of sail and it is ours. Finished second on corrected time. Forty-two seconds behind "Orion" and 13 seconds ahead of "Dashing Wave".

Tuesday Jun 16, 2020 #

10 AM

kayak 1:29:06 intensity: (1:09:11 @0) + (4 @1) + (19:51 @3) 5.12 mi (17:24 / mi)
ahr:74 max:113

To the Peace Bridge and back.

Monday Jun 15, 2020 #

11 AM

mapping 1:50:04 intensity: (1:39:12 @0) + (9:45 @1) + (1:06 @2) + (1 @3) 3.0 mi (36:41 / mi) +77m 33:59 / mi
ahr:95 max:136 shoes: Garmont Lagorai GTX

Ellicottville.

mapping 2:05:10 intensity: (1:15:39 @0) + (30:07 @1) + (11:55 @2) + (6:44 @3) + (45 @4) 3.47 mi (36:04 / mi) +186m 30:56 / mi
ahr:111 max:149 shoes: Garmont Lagorai GTX

Ellicottville.

Sunday Jun 14, 2020 #

8 AM

stretching warm up/down 15:00 [0]
(rest day)

bike 15:11 intensity: (14:14 @0) + (57 @1) 3.09 mi (4:55 / mi)
ahr:101 max:121

11 AM

sailing 1:33:32 intensity: (1:32:19 @0) + (1:13 @1) 7.36 mi (4.7 mph)
ahr:77 max:118

Watch quit part way through. I made it back to the dock.

Saturday Jun 13, 2020 #

10 AM

running long 1:43:47 intensity: (12:48 @0) + (12:45 @1) + (47:31 @2) + (22:56 @3) + (4:50 @4) + (2:57 @5) 9.24 mi (11:14 / mi) +57m 11:01 / mi
ahr:129 max:169 shoes: Asics GT2000-8

Ran along the Shoreline Trail, some of which was actually along the shoreline. CBP was guarding the railroad bridge. 85 minutes of running, the rest walking or walk/run. Many fishermen.

stretching warm up/down 15:00 [0]

Friday Jun 12, 2020 #

9 AM

strength (calesthenics) 18:00 [3]

stretching warm up/down 15:00 [0]

Hiking 1:38:08 intensity: (1:37:57 @0) + (11 @1) 4.63 mi (21:12 / mi) +124m 19:34 / mi
ahr:84 max:114 shoes: Asics GT2000-8

A nice hike in Niagara Falls State Park with Barbara. Hot dogs and ice cream at our local stand afterwards.
6 PM

bike 6:05 intensity: (1:51 @0) + (4:11 @1) + (2 @2) + (1 @3) 1.07 mi (5:42 / mi)
ahr:114 max:124

bike 6:47 intensity: (1:21 @0) + (5:26 @1) 1.08 mi (6:16 / mi) +11m 6:04 / mi
ahr:114 max:122

Thursday Jun 11, 2020 #

8 AM

running 48:15 intensity: (8:54 @0) + (10:19 @1) + (15:25 @2) + (13:27 @3) + (10 @4) 4.39 mi (10:59 / mi) +28m 10:47 / mi
ahr:123 max:150 shoes: Asics GT2000-8

stretching warm up/down 15:00 [0]

Wednesday Jun 10, 2020 #

8 AM

strength (calesthenics) 18:00 [3]
weight:161lbs

stretching warm up/down 15:00 [0]

Tuesday Jun 9, 2020 #

8 AM

running intervals 57:19 intensity: (3:44 @0) + (1:35 @1) + (9:03 @2) + (29:18 @3) + (8:27 @4) + (5:12 @5) 5.08 mi (11:17 / mi)
ahr:145 max:184 weight:161lbs shoes: Asics GT2000-8

4 x 400 and 4 x 200 at zone 5 which was 2:03 for 400. Hot but tolerable. Was able to find shade for cool down jog.

stretching warm up/down 15:00 [0]

12 PM

bike 11:14 [0] 2.14 mi (5:15 / mi)
ahr:91 max:101

Rode to the barber and got a haircut. It's been 3 months or more!

bike 14:05 intensity: (14:04 @0) + (1 @3) 2.02 mi (6:58 / mi) +8m 6:53 / mi
ahr:92 max:108

Monday Jun 8, 2020 #

11 AM

mapping 2:01:48 intensity: (1:44:25 @0) + (15:39 @1) + (1:16 @2) + (16 @3) + (9 @4) + (3 @5) 3.12 mi (39:05 / mi) +102m 35:29 / mi
ahr:101 max:158

mapping 2:21:51 intensity: (1:15:29 @0) + (47:30 @1) + (15:47 @2) + (2:59 @3) + (6 @4) 3.34 mi (42:27 / mi) +157m 37:02 / mi
ahr:111 max:151

Sunday Jun 7, 2020 #

8 AM

stretching warm up/down 15:00 [0]

10 AM

bike 9:33 [0] 2.06 mi (4:38 / mi)
ahr:97 max:109

bike 19:36 intensity: (12:46 @0) + (6:25 @1) + (24 @2) + (1 @3) 4.63 mi (4:14 / mi) +1m 4:14 / mi
ahr:107 max:133

kayak 1:04:45 intensity: (1:04:38 @0) + (7 @3) 3.44 mi (18:49 / mi)
ahr:86 max:105 (rest day)

bike 21:26 intensity: (17:49 @0) + (2:55 @1) + (42 @2) 4.7 mi (4:34 / mi) +11m 4:32 / mi
ahr:106 max:133

bike 16:31 intensity: (16:13 @0) + (17 @1) + (1 @3) 3.04 mi (5:26 / mi) +26m 5:17 / mi
ahr:103 max:113

Saturday Jun 6, 2020 #

8 AM

running long 1:48:12 intensity: (26:39 @0) + (7:48 @1) + (47:41 @2) + (26:04 @3) 8.79 mi (12:19 / mi) +26m 12:12 / mi
ahr:123 max:146 shoes: Asics GT2000-8

This was an 80 minute run. Saw the Ohio Street bridge lifting and just got across the Michigan Street Bridge before it lifted.

stretching warm up/down 15:00 [0]

Friday Jun 5, 2020 #

Orienteering race 1:47:49 [3] 3.17 mi (34:01 / mi)
shoes: VJ Falcon

Emery Park Solo Course with Barbara. Saw no other orienteers except one - Adam! Had trouble on one point supposedly in a thicket. My watch ran out of battery halfway through so I copied the time and distance from Barbara's watch.
5 PM

strength (calesthenics) 18:00 [3]

stretching warm up/down 15:00 [0]

Thursday Jun 4, 2020 #

8 AM

running 47:03 intensity: (3:25 @0) + (57 @1) + (2:00 @2) + (5:10 @3) + (16:15 @4) + (19:16 @5) 4.33 mi (10:52 / mi) +13m 10:46 / mi
ahr:150 max:164 shoes: Asics GT2000-8

40 minutes of actual running. Could be a regular route come winter.

stretching warm up/down 15:00 [0]

11 AM

bike 17:57 intensity: (5:57 @0) + (8:34 @1) + (3:26 @2) 3.05 mi (5:53 / mi)
ahr:109 max:130

1 PM

sailing 1:13:15 intensity: (1:04:59 @0) + (6:28 @1) + (1:09 @2) + (26 @3) + (13 @4) 4.91 mi (4.0 mph)
ahr:94 max:151

C • Sailing... 2

bike 16:16 intensity: (4:11 @0) + (11:35 @1) + (29 @2) + (1 @3) 3.0 mi (5:25 / mi) +26m 5:16 / mi
ahr:113 max:126

Wednesday Jun 3, 2020 #

8 AM

strength (calesthenics) 18:00 [3]

stretching warm up/down 15:00 [0]

Tuesday Jun 2, 2020 #

9 AM

running intervals 58:11 intensity: (8:14 @0) + (7:32 @1) + (29:49 @2) + (9:52 @3) + (1:22 @4) + (1:22 @5) 5.12 mi (11:22 / mi)
ahr:127 max:170 shoes: Asics GT2000-8

Some confusion about the pace but the workout was 4 x 400 and then 4 x 200.

stretching warm up/down 15:00 [0]

5 PM

kayak 14:48 intensity: (10:54 @0) + (3:10 @1) + (43 @2) + (1 @3) 0.8 mi (18:30 / mi)
ahr:103 max:133 weight:163lbs

Moved the kayak to its summer home.

walking 14:50 intensity: (14:20 @0) + (29 @1) + (1 @3) 0.82 mi (18:05 / mi)
ahr:97 max:113 shoes: Asics GT2000-8

Walked back to the marina to get the car.

Monday Jun 1, 2020 #

11 AM

mapping 1:36:48 intensity: (1:15:11 @0) + (10:50 @1) + (5:31 @2) + (4:37 @3) + (39 @4) 2.11 mi (45:52 / mi) +72m 41:29 / mi
ahr:100 max:156 shoes: Garmont Lagorai GTX

Started slowly experimenting with the tablet for the first time.

mapping 1:34:50 intensity: (45:02 @0) + (33:15 @1) + (15:31 @2) + (54 @3) + (8 @4) 2.25 mi (42:09 / mi) +129m 35:48 / mi
ahr:112 max:152 shoes: Garmont Lagorai GTX

Whacked my shin on a stick. Switched back to mylar and pencil due to tablet acting up.

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