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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Apr 30, 2021:

activity # timemileskm+m
  mapping16 45:54:16 59.6 95.92 635
  running8 8:00:48 45.07(10:40) 72.53(6:38) 139
  Orienteering1 3:01:15 5.52(32:50) 8.88(20:24) 120
  stretching12 3:00:00
  strength9 2:16:53
  Hiking4 1:49:24 4.48 7.21 23
  walking10 1:37:21 5.5(17:42) 8.85(11:00) 29
  run/walk1 8:26 0.62(13:36) 1.0(8:27) 9
  Total45 65:48:23 120.79 194.4 955
  [1-5]40 23:19:35
averages - weight:165lbs

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Friday Apr 30, 2021 #

8 AM

strength (calesthenics) 12:00 [3]

10 AM

Orienteering (vetting) 3:01:15 intensity: (2:08:27 @0) + (16:43 @1) + (18:18 @2) + (14:23 @3) + (2:43 @4) + (41 @5) 5.52 mi (32:50 / mi) +120m 30:45 / mi
ahr:106 max:167 shoes: VJ Falcon

Checking Henry's points for the upcoming event at CRP. Pretty wet underfoot for the most part.

Thursday Apr 29, 2021 #

8 AM

strength (calesthenics) 12:00 [3]

Wednesday Apr 28, 2021 #

7 AM

walking warm up/down 3:01 intensity: (3:00 @0) + (1 @3) 0.21 mi (14:22 / mi) +3m 13:51 / mi
ahr:89 max:98 shoes: Asics GT2000-9

running 1:01:24 intensity: (35 @0) + (2:24 @1) + (27:54 @2) + (30:31 @3) 5.61 mi (10:57 / mi) +39m 10:43 / mi
ahr:134 max:146 shoes: Asics GT2000-9

Got to the cemetery. Hadn't been there in a while.

walking warm up/down 7:46 intensity: (6:45 @0) + (45 @1) + (10 @2) + (6 @3) 0.42 mi (18:29 / mi)
ahr:107 max:136 shoes: Asics GT2000-9

6 PM

strength (calesthenics) 12:00 [3]

stretching 15:00 [3]

Monday Apr 26, 2021 #

10 AM

Hiking 6:20 intensity: (6:11 @0) + (8 @1) + (1 @3) 0.34 mi (18:38 / mi) +5m 17:51 / mi
ahr:94 max:113 shoes: Garmont Lagorai GTX

mapping 57:13 intensity: (53:21 @0) + (2:30 @1) + (52 @2) + (30 @3) 1.39 mi (41:10 / mi) +3m 40:52 / mi
ahr:88 max:134 shoes: Garmont Lagorai GTX

Hiking 40:42 intensity: (35:06 @0) + (5:18 @1) + (13 @2) + (5 @3) 1.97 mi (20:40 / mi)
ahr:98 max:126 shoes: Garmont Lagorai GTX

12 PM

mapping 1:05:53 intensity: (40:27 @0) + (6:10 @1) + (5:40 @2) + (8:33 @3) + (4:56 @4) + (7 @5) 1.31 mi (50:18 / mi) +7m 49:32 / mi
ahr:109 max:161 shoes: Garmont Lagorai GTX

mapping 2:45:38 intensity: (2:17:20 @0) + (16:12 @1) + (7:08 @2) + (4:56 @3) + (2 @4) 3.41 mi (48:34 / mi) +29m 47:19 / mi
ahr:93 max:149 shoes: Garmont Lagorai GTX

5 PM

Hiking 22:43 intensity: (11:41 @0) + (9:33 @1) + (1:15 @2) + (14 @3) 1.19 mi (19:05 / mi) +18m 18:14 / mi
ahr:112 max:139 shoes: Garmont Lagorai GTX

Sunday Apr 25, 2021 #

7 AM

strength (calesthenics) 12:00 [3]

Saturday Apr 24, 2021 #

strength (calesthenics) 12:00 [3]

Trying to establish a decent exercise program. Maybe 12 minutes each day?

Friday Apr 23, 2021 #

9 AM

mapping 3:00:22 intensity: (2:20:54 @0) + (20:21 @1) + (12:05 @2) + (6:15 @3) + (47 @4) 4.51 mi (40:00 / mi) +60m 38:24 / mi
ahr:97 max:153

Hiking 20:00 [0]

The hike in to where I needed to map. Rubber (Muck) boots.
1 PM

mapping 3:09:46 intensity: (2:32:33 @0) + (20:36 @1) + (11:28 @2) + (4:46 @3) + (23 @4) 3.7 mi (51:17 / mi) +34m 49:53 / mi
ahr:100 max:151

5 PM

Hiking 19:39 intensity: (11:29 @0) + (7:25 @1) + (45 @2) 0.98 mi (20:03 / mi)
ahr:110 max:133

The hike out at the end of the day.

Thursday Apr 22, 2021 #

10 AM

walking warm up/down 3:07 [0] 0.21 mi (14:50 / mi)
ahr:92 max:99 shoes: Asics GT2000-9

running 1:00:17 intensity: (26 @0) + (11:28 @1) + (32:51 @2) + (15:32 @3) 5.31 mi (11:21 / mi) +36m 11:07 / mi
ahr:129 max:140 weight:165lbs shoes: Asics GT2000-9

The scenic route. Encompassing 5 parks. Windy and chilly - but who's complaining? Felt slow and was.
11 AM

walking warm up/down 6:26 intensity: (5:23 @0) + (35 @1) + (28 @2) 0.34 mi (18:56 / mi)
ahr:106 max:133 shoes: Asics GT2000-9

stretching warm up/down 15:00 [3]
shoes: Asics GT2000-9

Tuesday Apr 20, 2021 #

10 AM

mapping 2:59:56 intensity: (2:44:23 @0) + (10:12 @1) + (2:22 @2) + (2:59 @3) 4.64 mi (38:47 / mi) +86m 36:40 / mi
ahr:88 max:137 shoes: Garmont Lagorai GTX

Cold. Never got over 40 degrees. Worked for awhile but then tablet refused to cooperate with pen. After lunch worked OK for a while and then stopped again. So came home. Worked OK at home. (Had to walk 20 minutes to get to mapping area from parking lot.)
1 PM

mapping 43:38 intensity: (42:38 @0) + (54 @1) + (6 @2) 1.48 mi (29:29 / mi)
ahr:94 max:125 shoes: Garmont Lagorai GTX

Sunday Apr 18, 2021 #

11 AM

mapping 2:41:38 intensity: (2:20:40 @0) + (20:58 @3) 3.23 mi (50:00 / mi) +77m 46:34 / mi
ahr:65 max:80

2 PM

mapping 2:22:12 intensity: (2:11:04 @0) + (11:08 @3) 3.94 mi (36:05 / mi) +57m 34:33 / mi
ahr:69 max:80 shoes: Garmont Lagorai GTX

C • Field 5

Saturday Apr 17, 2021 #

12 PM

strength (calesthenics) 20:00 [3]

Orienteering Club annual meeting this AM. Pretty good turnout on Zoom. Bunch of new faces. (I missed the potluck lunch.)

stretching warm up/down 15:00 [0]

Friday Apr 16, 2021 #

11 AM

walking warm up/down 3:06 [0] 0.19 mi (16:18 / mi)
ahr:82 max:87 shoes: Asics GT2000-9

running 1:00:23 intensity: (1:31 @0) + (1:25 @1) + (24:56 @2) + (28:01 @3) + (1:50 @4) + (2:40 @5) 5.6 mi (10:47 / mi)
ahr:140 max:177 shoes: Asics GT2000-9

Sometimes I find a penny or a nickel on the ground when I am jogging. Today I found a 14mm box end wrench. That's a first.

Weather: nippy.

walking warm up/down 6:23 intensity: (5:31 @0) + (36 @1) + (15 @2) + (1 @3) 0.38 mi (16:47 / mi) +4m 16:15 / mi
ahr:104 max:130 shoes: Asics GT2000-9

run/walk 8:26 intensity: (2:21 @0) + (6:03 @1) + (1 @2) + (1 @3) 0.62 mi (13:36 / mi) +9m 13:01 / mi
ahr:113 max:124 shoes: Asics GT2000-9

Didn't quite time my arrival at home accurately. Had to hustle to stay warm.
1 PM

stretching warm up/down 15:00 [0]

Thursday Apr 15, 2021 #

6 PM

strength (calesthenics) 10:00 [3]

stretching warm up/down 15:00 [0]

Wednesday Apr 14, 2021 #

4 PM

walking warm up/down 3:12 intensity: (14 @0) + (34 @1) + (2:20 @2) + (4 @3) 0.2 mi (16:00 / mi)
ahr:125 max:141 shoes: Asics GT2000-9

running 1:00:24 intensity: (6 @1) + (29:22 @2) + (29:28 @3) + (21 @4) + (1:07 @5) 5.77 mi (10:28 / mi)
ahr:135 max:177 weight:165lbs shoes: Asics GT2000-9

walking warm up/down 12:00 intensity: (10:56 @0) + (40 @1) + (23 @2) + (1 @3) 0.68 mi (17:39 / mi) +7m 17:06 / mi
ahr:102 max:132 shoes: Asics GT2000-9

6 PM

stretching warm up/down 15:00 [0]

Tuesday Apr 13, 2021 #

9 AM

mapping 3:13:05 intensity: (2:47:55 @0) + (15:57 @1) + (3:35 @2) + (5:38 @3) 4.67 mi (41:21 / mi) +17m 40:53 / mi
ahr:89 max:146 shoes: Garmont Lagorai GTX

mapping 1:27:32 intensity: (1:14:36 @0) + (7:27 @1) + (1:13 @2) + (4:16 @3) 1.8 mi (48:38 / mi)
ahr:88 max:139 shoes: Garmont Lagorai GTX

GPS watch ran out of juice.
1 PM

mapping 2:00:00 [1]
shoes: Garmont Lagorai GTX

Monday Apr 12, 2021 #

10 AM

walking warm up/down 3:15 intensity: (2:36 @0) + (39 @1) 0.2 mi (16:15 / mi)
ahr:98 max:120 shoes: Asics GT2000-9

running 1:00:34 intensity: (35 @0) + (2:43 @1) + (42:44 @2) + (14:32 @3) 5.81 mi (10:25 / mi) +10m 10:22 / mi
ahr:131 max:142 shoes: Asics GT2000-9

walking warm up/down 17:59 intensity: (17:19 @0) + (37 @1) + (3 @2) 0.89 mi (20:13 / mi) +15m 19:13 / mi
ahr:95 max:129 shoes: Asics GT2000-9

12 PM

stretching warm up/down 15:00 [3]

Saturday Apr 10, 2021 #

10 AM

mapping 3:07:45 intensity: (2:48:11 @0) + (10:19 @1) + (6:59 @2) + (2:14 @3) + (2 @4) 4.73 mi (39:42 / mi) +69m 37:59 / mi
ahr:92 max:148 shoes: Garmont Lagorai GTX

Another hot day. Ran into 2 orienteers. EA Fides and Doug Kennedy.
1 PM

mapping 2:46:54 intensity: (2:19:18 @0) + (10:51 @1) + (7:30 @2) + (8:18 @3) + (54 @4) + (3 @5) 4.52 mi (36:56 / mi) +35m 36:04 / mi
ahr:99 max:160 shoes: Garmont Lagorai GTX

Thursday Apr 8, 2021 #

10 AM

mapping 3:11:24 intensity: (2:55:39 @0) + (11:59 @1) + (3:02 @2) + (44 @3) 4.45 mi (43:01 / mi) +41m 41:49 / mi
ahr:91 max:138 shoes: Garmont Lagorai GTX

C • GPS track uses 3

mapping 3:05:47 intensity: (2:10:22 @0) + (39:57 @1) + (10:56 @2) + (2:38 @3) + (1:32 @4) + (22 @5) 4.04 mi (45:59 / mi) +84m 43:12 / mi
ahr:108 max:170 shoes: Garmont Lagorai GTX

Sprague Brook Park. Hot day.

Tuesday Apr 6, 2021 #

5 PM

walking warm up/down 3:05 intensity: (2:58 @0) + (7 @1) 0.2 mi (15:25 / mi)
ahr:96 max:116 shoes: Asics GT2000-9

running 1:00:55 intensity: (26 @0) + (2:19 @1) + (14:27 @2) + (42:46 @3) + (57 @4) 5.78 mi (10:32 / mi) +22m 10:25 / mi
ahr:136 max:148 shoes: Asics GT2000-9

6 PM

walking warm up/down 6:28 intensity: (4:43 @0) + (1:22 @1) + (14 @2) + (9 @3) 0.36 mi (17:58 / mi)
ahr:110 max:142 shoes: Asics GT2000-9

9 PM

stretching warm up/down 15:00 [0]

Monday Apr 5, 2021 #

10 AM

stretching warm up/down 15:00 [0]

12 PM

strength (calesthenics) 22:02 [3]

Sunday Apr 4, 2021 #

5 PM

walking warm up/down 3:04 intensity: (2:55 @0) + (8 @1) + (1 @3) 0.19 mi (16:08 / mi)
ahr:105 max:112 shoes: Asics GT2000-9

running 1:00:40 intensity: (17 @0) + (21 @1) + (32:01 @2) + (21:52 @3) + (3:21 @4) + (2:48 @5) 5.96 mi (10:11 / mi) +15m 10:06 / mi
ahr:141 max:179 shoes: Asics GT2000-9

walking warm up/down 9:37 intensity: (8:55 @0) + (28 @1) + (14 @2) 0.52 mi (18:29 / mi)
ahr:101 max:130 shoes: Asics GT2000-9

6 PM

stretching warm up/down 15:00 [3]

Saturday Apr 3, 2021 #

10 AM

mapping 2:39:13 intensity: (2:23:55 @0) + (12:21 @1) + (2:50 @2) + (7 @3) 3.75 mi (42:27 / mi) +19m 41:49 / mi
ahr:92 max:136 shoes: Garmont Lagorai GTX

Resumed Sprague Brook.
1 PM

mapping 3:06:20 intensity: (2:14:42 @0) + (24:21 @1) + (13:54 @2) + (12:30 @3) + (53 @4) 4.03 mi (46:15 / mi) +20m 45:33 / mi
ahr:98 max:152

Friday Apr 2, 2021 #

11 AM

mapping 1:30:00 [3]
shoes: Garmont Lagorai GTX

Knox Farm updates.
6 PM

strength (calesthenics) 24:51 [3]

stretching warm up/down 15:00 [3]

Thursday Apr 1, 2021 #

11 AM

walking warm up/down 3:07 [0] 0.2 mi (15:35 / mi)
ahr:87 max:101 shoes: Asics GT2000-9

running 56:11 intensity: (1:12 @0) + (6:36 @1) + (34:57 @2) + (13:26 @3) 5.23 mi (10:45 / mi) +18m 10:38 / mi
ahr:130 max:145 shoes: Asics GT2000-9

walking warm up/down 5:45 intensity: (4:58 @0) + (31 @1) + (14 @2) + (2 @3) 0.31 mi (18:33 / mi)
ahr:101 max:136 shoes: Asics GT2000-9

12 PM

stretching warm up/down 15:00 [0]

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