Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Jul 31, 2011:

activity

time

miles

Orienteering

13:05:58

10 /

13c

76%

strength

6:17:57

bike

4:11:42

running

2:46:20

stretching

2:10:01

walking

52:04

run/walk

10:00

Total

29:34:02

10 /

13c

76%

averages - weight:158lbs

4:08

0:00

» now

Wednesday Jul 27, 2011 #

Orienteering 30:49 [3]
shoes: Salomon XA Pro 3D Ultra

Final check of sprint controls. Moved a couple to entirely new locations which will add a minute to running time.

walking warm up/down 3:00 [1]
shoes: Salomon XA Pro 3D Ultra

Sunday Jul 24, 2011 #

Orienteering 1:51:00 [3]
shoes: VJ Falcons 08

More time poking around Sprague Brook to try and pick good sprint courses.

Saturday Jul 23, 2011 #

Orienteering 2:49:00 [2]
shoes: VJ Falcons 08

Checking the rest of the points in CRP. Hot day again. Lots of picnicers and a wedding. Woods are nice.

C • in a sea 2

Friday Jul 22, 2011 #

strength 45:00 [3]

stretching warm up/down 10:00 [1]

run/walk warm up/down 5:00 [2]
max:118

Thursday Jul 21, 2011 #

Orienteering 4:08:00 [2]
shoes: VJ Falcons 08

Checking the Long control points in Chestnut Ridge Park on the hottest day of the year so far. Was actually quite pleasant. Wore the Camel Bak and went through 2 liters of water on what amounted to a walk/run but mostly walk at the end with a lot of stopping to make notes. The woods are open and beautiful.

Note

On the way home from the park was amused to be passed by a truck pulling a trailer which contained a solar powered car from the Engineering Department at the University of Michigan. The truck was one of those big pickups with four rear tires and he was going lickety split in the left lane. Apparently it takes a lot of hydrocarbons to get one of those solar cars from place to place.

Tuesday Jul 19, 2011 #

Orienteering 3:00:00 [2]
shoes: VJ Falcons 08

Checking control locations for the sprint in Sprague Brook Park and remapping some areas. Lots of time in the sun - not fun.

Monday Jul 18, 2011 #

stretching warm up/down 10:00 [1]

run/walk warm up/down 5:00 [2]

Prep for weights to get heart rate up.

strength 45:00 [3]

Went up on weights today. Not all were possible but most were.

Sunday Jul 17, 2011 #

running 30:06 [3]
shoes: Asics 2160

CW around golf course with a detour for CCW around the lake. Stopped after 30 min to walk. Hot out. Big argument going on at the basketball courts.

walking warm up/down 19:29 [1]
shoes: Asics 2160

stretching warm up/down 10:00 [1]

Friday Jul 15, 2011 #

strength 49:24 [3]

stretching warm up/down 10:48 [1]

Thursday Jul 14, 2011 #

walking warm up/down 7:00 [1]
shoes: Asics 2160

stretching warm up/down 12:00 [1]

running 31:00 [3]
shoes: Asics 2160

Wednesday Jul 13, 2011 #

bike 12:53 [2]

strength 43:58 [3]

stretching warm up/down 10:25 [1]

bike 24:36 [2]

Took a side trip to the barber after the gym but there were too many people waiting so headed home.

Tuesday Jul 12, 2011 #

bike 1:09:33 [2]

Today was supposed to be a running day but it was hot. Solution was to go for a bike ride instead. Dropped off books at the library. Went to the boat and washed it off. Came home by the bikepath along the river.

Monday Jul 11, 2011 #

stretching warm up/down 10:00 [1]

strength 45:00 [3]

bike 30:00 [2]

Note
weight:158lbs

All times are nominal since I forgot my watch. Not always a bad thing.

Sunday Jul 10, 2011 #

running 30:58 [3]
shoes: Asics 2160

Out and back around the golf course late in the afternoon.

walking warm up/down 8:07 [1]
shoes: Asics 2160

stretching warm up/down 12:00 [1]

Saturday Jul 9, 2011 #

bike warm up/down 24:17 [2]

T the bank to deposit O meet proceeds. Then to the post office and then to the gym.

strength 43:11 [3]

I thought the gym might be more crowded since it was a Saturday, but no. Still pretty empty - which has its own charms.

stretching warm up/down 9:44 [1]

bike 17:38 [2]

Home from the gym with a detour to the storage store to pick up another hat hook.

Friday Jul 8, 2011 #

bike 25:30 [2]

To the Ford dealer to pick up "Sunny" after having the a/c fixed. $650 is a lot to pay to get cold air in the summer. Took 13 minutes to drive back by the same route. So I got a fair amount of exercise and only spent 12:30 to get it.

bike 15:39 [2]

To and from Phil's to drop off maps.

Note

No gym today - nap instead.

Thursday Jul 7, 2011 #

Orienteering race 47:09 [4] **
spiked:10/13c shoes: VJ Falcons 08

Score O at Hunters Creek Park. Started late because was running the computer for the preceeding sprint and we had a couple of late finishers. That was OK because I didn't need a 60 minute run in the forest. As it was, hamstring didn't like the activity but didn't complain too much either, so time well spent. Lost a little time going to a control I had already been at and confused why there was already a punch in the box I was trying to punch.

Wednesday Jul 6, 2011 #

bike 13:56 [2]

bike 17:40 [2]

strength 52:24 [3]

Went up in weight on all exercises today. Mostly with success.

stretching warm up/down 8:04 [1]

Tuesday Jul 5, 2011 #

walking warm up/down 7:00 [1]
shoes: Asics 2160

running 35:17 [3]
shoes: Asics 2160

Saturday Jul 2, 2011 #

walking warm up/down 3:19 [1]
shoes: Asics 2160

running 38:59 [3]
shoes: Asics 2160

Two laps of the golf course on the gravel or grass.

walking warm up/down 4:09 [1]
shoes: Asics 2160

stretching warm up/down 13:00 [1]

Friday Jul 1, 2011 #

strength 54:00 [3]

stretching warm up/down 14:00 [1]

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