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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Aug 31, 2015:

activity # timemileskm+m
  Orienteering14 20:54:05 50.89(24:39) 81.9(15:19) 269422 /25c88%
  strength9 8:02:12
  running5 3:39:59 22.18(9:55) 35.7(6:10) 116
  walking3 25:47 1.44(17:58) 2.31(11:10) 18
  run/walk1 4:38 0.32(14:20) 0.52(8:55)
  Total28 33:06:41 74.83 120.43 282822 /25c88%
  [1-5]27 32:28:34
averages - weight:153.7lbs

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Monday Aug 31, 2015 #

strength 1:04:00 [1]
weight:153lbs

Saturday Aug 29, 2015 #

11 AM

Orienteering race 1:39:23 [4] **** 6.33 mi (15:42 / mi) +267m 13:53 / mi
spiked:22/25c shoes: Inov-8 OROC 280

BFLO Score-O at Camp Schoellkopf. Had a little trouble due to controls being misplaced or map being funky. A good and happy run nonetheless.
C • Overestimated time 2
2 PM

Orienteering 52:46 [2] *** 2.36 mi (22:22 / mi) +104m 19:40 / mi
shoes: Inov-8 OROC 280

Picking up controls using the car to get close.

Friday Aug 28, 2015 #

10 AM

Orienteering (Vetting) 3:27:53 [2] 6.21 mi (33:29 / mi) +528m 26:29 / mi
shoes: Inov-8 OROC 280

More vetting for Ellicottville Adventure Run.

Monday Aug 24, 2015 #

strength 59:00 [1]
weight:154lbs

Still not doing leg exercises to rest knee. Knee feels better though.Rode the bike to and from the gym and that didn't seem to bother it.

Sunday Aug 23, 2015 #

10 AM

walking warm up/down 3:26 [0] 0.22 mi (15:42 / mi) +1m 15:29 / mi
ahr:83 max:89 shoes: Asics GT-2000-3

running 20:19 intensity: (43 @0) + (5:20 @1) + (8:00 @2) + (5:58 @3) + (18 @4) 2.12 mi (9:35 / mi) +18m 9:20 / mi
ahr:128 max:147 shoes: Asics GT-2000-3

Tried a lap of the park to see if the L Knee could handle it - and it did. No discernible negative effects from the running. Encouraging.

walking warm up/down 7:41 [0] 0.41 mi (18:42 / mi) +1m 18:34 / mi
ahr:93 max:109 shoes: Asics GT-2000-3

Saturday Aug 22, 2015 #

strength 28:00 [1]

Dumbbells at home.

Friday Aug 21, 2015 #

10 AM

Orienteering (vetting) 2:47:47 [2] *** 5.12 mi (32:45 / mi) +398m 26:23 / mi
shoes: Inov-8 OROC 280

Orienteering (vetting) 30:09 [2] *** 0.86 mi (35:01 / mi) +79m 27:15 / mi
shoes: Inov-8 OROC 280

Orienteering (vetting) 44:45 [2] *** 2.13 mi (21:01 / mi) +213m 16:02 / mi
shoes: Inov-8 OROC 280

Thursday Aug 20, 2015 #

strength 1:00:00 [1]
weight:153lbs

Went to the gym on a stormy day. Skipped leg press and leg extension due to concerns about knee.

Monday Aug 17, 2015 #

strength 1:00:00 [1]
weight:152lbs

Went late in the afternoon - pretty crowded. Then to the boat to charge the battery. Knee a little dicey today, perhaps from twisting to get under the cockpit to do some wiring on the boat earlier this AM.

Sunday Aug 16, 2015 #

9 AM

run/walk warm up/down 4:38 [1] 0.32 mi (14:20 / mi)
shoes: Asics GT-2000-3

running long 1:30:11 [2] 9.03 mi (9:59 / mi) +76m 9:44 / mi
shoes: Asics GT-2000-3

Took a long run downtown and around Canalside, the newest hottest place in town. Surprise: There was a huge car show going on. So I snaked in and around classic cars, hot rods, and a little of everything else.

walking warm up/down 6:09 [1] 0.28 mi (21:48 / mi) +15m 18:43 / mi
shoes: Asics GT-2000-3

Friday Aug 14, 2015 #

12 PM

strength 1:07:12 [1]
weight:154lbs

Thursday Aug 13, 2015 #

6 PM

running warm up/down 9:07 [0] 1.01 mi (9:00 / mi) +2m 8:57 / mi
shoes: Asics GT-2000-3

running race 7:04 [0] 1.0 mi (7:04 / mi) +1m 7:03 / mi
shoes: Asics GT-2000-3

One mile race. First time I had run that distance so didn't know what to expect. Was pleased with my time. Finished 3/6 in age group. #2 was way ahead and #4 was way back. Wore my O-jersey hoping someone would ask me about it but no one did. Very happy with my vdot.

running warm up/down 10:06 [0] 0.9 mi (11:11 / mi) +2m 11:07 / mi
shoes: Asics GT-2000-3

Wednesday Aug 12, 2015 #

strength 20:00 [1]

At home - a short session with dumbbells.

Tuesday Aug 11, 2015 #

11 AM

walking warm up/down 3:54 [1] 0.26 mi (14:44 / mi)
shoes: Asics GT-2000-3

running 32:20 [2] 3.67 mi (8:49 / mi) +17m 8:41 / mi
shoes: Asics GT-2000-3

walking warm up/down 4:37 [1] 0.26 mi (17:49 / mi) +1m 17:36 / mi
shoes: Asics GT-2000-3

Monday Aug 10, 2015 #

strength 1:03:00 [1]
weight:154lbs

Sunday Aug 9, 2015 #

8 AM

Orienteering 1:24:05 [1] 4.5 mi (18:41 / mi) +160m 16:50 / mi
shoes: Inov-8 OROC 280

Putting out controls for WDOC Relay.

Relay Photos
1 PM

Orienteering 23:46 [1] 1.05 mi (22:38 / mi) +18m 21:29 / mi
shoes: Asics GT-2000-3

Picking up controls from WDOC Relay.

Saturday Aug 8, 2015 #

8 AM

Orienteering 57:00 [1] 2.28 mi (25:00 / mi) +172m 20:15 / mi
shoes: Inov-8 OROC 280

Turning on controls for WDOC Long.

Long Photos
11 AM

Orienteering 20:51 [1] 0.75 mi (27:48 / mi) +105m 19:22 / mi
shoes: Inov-8 OROC 280

Picking up controls from WDOC Long Model.

Friday Aug 7, 2015 #

8 AM

Orienteering 50:36 [1] 2.14 mi (23:39 / mi) +161m 19:10 / mi
shoes: Inov-8 OROC 280

Setting and checking controls for WDOC Middle.

Middle Photos
2 PM

Orienteering 1:37:55 [1] 3.04 mi (32:13 / mi) +322m 24:14 / mi
shoes: Inov-8 OROC 280

Setting controls for WDOC Long.

Thursday Aug 6, 2015 #

8 AM

Orienteering 55:15 [1] 2.36 mi (23:25 / mi) +2m 23:21 / mi

Setting controls for WOC Sprint.

Sprint Photos
10 AM

Orienteering 2:31:39 [1] 6.42 mi (23:37 / mi) +15m 23:27 / mi

Patroling controls and then setting controls for afternoon sprint relay at WDOC.

Tuesday Aug 4, 2015 #

5 PM

running intervals 50:52 [3] 4.45 mi (11:26 / mi)
shoes: Asics GT-2000-3

Monday Aug 3, 2015 #

strength 1:01:00 [1]
weight:156lbs

Saturday Aug 1, 2015 #

9 AM

Orienteering 1:29:26 [2] 4.18 mi (21:24 / mi) +76m 20:15 / mi
shoes: Inov-8 OROC 280

Setting out controls for tomorrow's BFLO event. Enjoyed the woods.
11 AM

Orienteering 20:49 [2] 1.16 mi (18:01 / mi) +74m 15:02 / mi
shoes: Inov-8 OROC 280

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