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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  mapping6 14:23:39 0.41 0.66 5
  running11 5:42:44 33.99(10:05) 54.7(6:16) 303
  strength5 3:24:00
  bike6 1:58:35 22.51(5:16) 36.23(3:16) 123
  walking12 1:42:59 5.06 8.14 20
  run/walk2 9:33 0.75(12:43) 1.21(7:54) 22
  Total27 27:21:30 62.71 100.93 473
  [1-5]27 27:05:50
averages - weight:158.2lbs

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Saturday Aug 31, 2013 #

9 AM

walking warm up/down 8:00 intensity: (4:00 @0) + (4:00 @1) 0.2 mi (40:37 / mi)
shoes: Brooks Adrenaline GTS 12

running 30:14 [3] 3.1 mi (9:45 / mi) +21m 9:33 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 6:02 intensity: (3:01 @0) + (3:01 @1) 0.14 mi (42:13 / mi) +1m 41:19 / mi
shoes: Brooks Adrenaline GTS 12

Friday Aug 30, 2013 #

strength 40:00 [3]

Note

Lots of bike riding today. To and from gym, also bank (to deposit O-money), Target, and Office Max.

Thursday Aug 29, 2013 #

11 AM

walking warm up/down 3:25 [1] 0.21 mi (16:07 / mi)
shoes: Brooks Adrenaline GTS 12

running 35:05 [3] 3.1 mi (11:19 / mi) +18m 11:07 / mi
shoes: Brooks Adrenaline GTS 12

Checking the sprint course in Delaware Park. Should be fast and fun.

run/walk warm up/down 6:00 [2] 0.47 mi (12:46 / mi) +10m 11:59 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 5:10 [1] 0.31 mi (16:36 / mi) +2m 16:16 / mi
shoes: Brooks Adrenaline GTS 12

Wednesday Aug 28, 2013 #

strength 40:00 [3]

Tuesday Aug 27, 2013 #

11 AM

walking warm up/down 4:38 [1] 0.31 mi (15:09 / mi)
shoes: Brooks Adrenaline GTS 12

running hills 31:53 [3] 3.4 mi (9:22 / mi) +54m 8:56 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 5:21 [1] 0.3 mi (18:05 / mi) +6m 17:01 / mi
shoes: Brooks Adrenaline GTS 12

Monday Aug 26, 2013 #

walking warm up/down 5:00 [1]

strength 38:00 [3]
weight:160lbs

Not sure why it took 5 minutes less than the last time. A little dismayed that weight has gone up.

Sunday Aug 25, 2013 #

11 AM

walking warm up/down 3:33 [1] 0.2 mi (17:28 / mi)
shoes: Brooks Adrenaline GTS 12

running 30:04 [3] 3.04 mi (9:53 / mi) +17m 9:43 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 3:47 [1] 0.2 mi (18:55 / mi)
shoes: Brooks Adrenaline GTS 12

Friday Aug 23, 2013 #

11 AM

walking warm up/down 3:34 [1] 0.22 mi (15:59 / mi)
shoes: Brooks Adrenaline GTS 12

running 30:12 [3] 3.07 mi (9:51 / mi) +4m 9:48 / mi
shoes: Brooks Adrenaline GTS 12

run/walk warm up/down 3:33 [2] 0.28 mi (12:38 / mi) +12m 11:10 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 3:17 [1] 0.19 mi (17:40 / mi)
shoes: Brooks Adrenaline GTS 12

Thursday Aug 22, 2013 #

5 PM

strength 43:00 [3]
weight:158lbs

C • PP rides the high seas 2

Wednesday Aug 21, 2013 #

9 AM

walking warm up/down 3:51 [1] 0.26 mi (14:33 / mi) +6m 13:35 / mi
shoes: Brooks Adrenaline GTS 12

running 30:23 [3] 3.08 mi (9:52 / mi) +21m 9:40 / mi
shoes: Brooks Adrenaline GTS 12

Left ankle felt a little dicey so decided to run on pavement on the streets in the neighborhood. Also had the advantage of shade on a hot day. I was glad to go early.

walking warm up/down 3:39 [1] 0.19 mi (19:08 / mi)
shoes: Brooks Adrenaline GTS 12

Tuesday Aug 20, 2013 #

strength 43:00 [3]
weight:157lbs

Trying to reestablish this habit. Had to back off on all of the weights. Rode bike to and from.

Monday Aug 19, 2013 #

10 AM

walking warm up/down 3:45 [1] 0.19 mi (20:11 / mi)
shoes: Brooks Adrenaline GTS 12

running 30:56 [3] 3.06 mi (10:07 / mi) +15m 9:58 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 3:53 [1] 0.2 mi (19:14 / mi) +1m 18:56 / mi
shoes: Brooks Adrenaline GTS 12

Saturday Aug 17, 2013 #

10 AM

walking warm up/down 5:07 [1] 0.31 mi (16:24 / mi)
shoes: Brooks Adrenaline GTS 12

running hills 31:05 [3] 3.18 mi (9:46 / mi) +81m 9:03 / mi
shoes: Brooks Adrenaline GTS 12

Hills in the cemetery.

walking warm up/down 3:10 [1] 0.18 mi (17:31 / mi) +2m 16:56 / mi
shoes: Brooks Adrenaline GTS 12

Friday Aug 16, 2013 #

Note

Sailboat race with Adam. Doublehanded M&J. Simple triangle A-B-C-A. All the other boats except one were much bigger so even though we had a great start, they just sailed away. Scoring is time on time so we might have a chance. Not that many boats out on a very nice night. 8 boats in four categories.

Thursday Aug 15, 2013 #

4 PM

walking warm up/down 4:29 [1] 0.19 mi (23:44 / mi)
shoes: Brooks Adrenaline GTS 12

running 30:18 [3] 2.92 mi (10:23 / mi) +24m 10:08 / mi
shoes: Brooks Adrenaline GTS 12

walking warm up/down 3:49 [1] 0.19 mi (20:24 / mi)
shoes: Brooks Adrenaline GTS 12

Wednesday Aug 14, 2013 #

mapping 3:30:00 [1]
shoes: Salomon XA Pro 3D Ultra 2

Probably the last session on the Delaware Park map, except for tweaks during course setting.

Tuesday Aug 13, 2013 #

Note

I have decided not to log stretching anymore as training for orienteering. I still do it, and in fact have expanded it a little to include shoulders.
10 AM

walking warm up/down 5:36 [1] 0.32 mi (17:30 / mi)
shoes: Inov-8 OROC 280

running 30:20 [3] 2.9 mi (10:28 / mi) +22m 10:13 / mi
shoes: Inov-8 OROC 280

Three loops in the park. Humid. More effort required today.

walking warm up/down 3:58 [1] 0.21 mi (19:03 / mi) +1m 18:47 / mi
shoes: Inov-8 OROC 280

Monday Aug 12, 2013 #

mapping 3:15:00 [1]
shoes: Salomon XA Pro 3D Ultra 2

Able to finish the drafting same day. Mainly working on woods boundary and vegetation density. Decided to make a debris pile out of bounds.

Sunday Aug 11, 2013 #

Note

No mapping today. Still have drafting to do after yesterday.
11 AM

walking warm up/down 5:31 [1] 0.33 mi (16:39 / mi)
shoes: Inov-8 OROC 280

running 32:14 [3] 3.14 mi (10:16 / mi) +26m 10:01 / mi
shoes: Inov-8 OROC 280

Breaking in the new o shoes. Felt fine. Will be nice to not have to use tape on my left ankle. Great day. 74F, 53% humidity. Ran all on grass. Knee felt fine as did ankle.

walking warm up/down 4:24 [1] 0.21 mi (20:57 / mi) +1m 20:39 / mi
shoes: Inov-8 OROC 280

Saturday Aug 10, 2013 #

mapping 4:00:00 [1]
shoes: Salomon XA Pro 3D Ultra 2

Delaware Park

Friday Aug 9, 2013 #

Note

Decided to take a break from mapping. Planned meals (it's my turn!) and went shopping. Deposited o-money in the bank.

Thursday Aug 8, 2013 #

mapping 2:00:00 [1]

Delaware Park. Discovered flat tire on bike afterwards. Had to walk home. Bummer.

Wednesday Aug 7, 2013 #

mapping 1:30:00 [1]

Delaware Park.

Tuesday Aug 6, 2013 #

9 AM

bike 14:32 [2] 2.98 mi (4:53 / mi) +17m 4:48 / mi

10 AM

bike 11:42 [2] 2.27 mi (5:09 / mi)

12 PM

bike 12:08 [2] 1.71 mi (7:06 / mi) +25m 6:47 / mi

bike 13:42 [2] 3.01 mi (4:33 / mi) +2m 4:33 / mi

Monday Aug 5, 2013 #

10 AM

bike 11:31 [2] 2.0 mi (5:45 / mi) +15m 5:38 / mi

Bike to library to return books.

mapping 2:36 [0] 0.14 mi (18:36 / mi) +3m 17:26 / mi

mapping 1:54 [0] 0.08 mi (22:49 / mi) +2m 21:14 / mi

mapping 1:35 [0] 0.08 mi (20:13 / mi)

mapping 2:34 [0] 0.11 mi (24:09 / mi)

bike 8:37 [2] 1.39 mi (6:12 / mi) +25m 5:52 / mi

Bike home from mapping.
1 PM

bike 21:38 [2] 4.54 mi (4:46 / mi) +11m 4:44 / mi

Bike to doc.
2 PM

bike 24:45 [2] 4.61 mi (5:22 / mi) +28m 5:16 / mi

Bike home from doc.

Sunday Aug 4, 2013 #

Note
weight:158lbs

Sorry about not posting for a while. Was really busy (and not training) and then went to Sweden for the O-Ringen without a laptop.

TG and DC
TG and DC congratulate each other on their O-Ringen results. He won Men's Elite, I finished all 5 days.
C • Thought maybe you got lost ... 4

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