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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  Orienteering6 5:51:11 19.39(18:07) 31.21(11:15) 714
  mapping1 4:30:44 7.89(34:18) 12.7(21:19) 600
  running4 2:18:17 13.88(9:58) 22.34(6:11) 113
  Road Race2 1:27:57 10.28(8:33) 16.54(5:19) 43
  bike1 1:05:51 13.62(4:50) 21.93(3:00) 65
  walking5 42:00 1.66(25:14) 2.68(15:41) 5
  run/walk2 26:34 2.34(11:22) 3.76(7:04) 5
  Total14 16:22:34 69.07(14:13) 111.16(8:50) 1545
  [1-5]12 11:57:08
averages - weight:154lbs

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Friday Jul 29, 2016 #

3 AM

Orienteering race 51:28 [5] ***** 2.76 mi (18:39 / mi) +150m 15:57 / mi
shoes: Inov-8 OROC 280

Thursday Jul 28, 2016 #

6 AM

Orienteering race 42:06 [5] ***** 2.82 mi (14:56 / mi) +60m 14:00 / mi
shoes: Inov-8 OROC 280

Tuesday Jul 26, 2016 #

6 AM

Orienteering race 45:58 [5] ***** 2.59 mi (17:45 / mi) +84m 16:07 / mi
shoes: Inov-8 OROC 280

Monday Jul 25, 2016 #

4 AM

Orienteering race 46:24 [5] ***** 2.96 mi (15:40 / mi) +159m 13:26 / mi
shoes: Inov-8 OROC 280

Sunday Jul 24, 2016 #

2 AM

Orienteering race 52:03 [5] ***** 3.24 mi (16:04 / mi) +55m 15:16 / mi
shoes: Inov-8 OROC 280

Saturday Jul 23, 2016 #

Event: O-Ringen 2016
 
4 AM

Orienteering 1:53:12 [0] 5.02 mi (22:32 / mi) +206m 19:59 / mi
shoes: Inov-8 OROC 280

Wednesday Jul 20, 2016 #

Note
weight:154lbs

7:20 pm. Sitting in Pearson Airport waiting for flight to Copenhagen and then Oslo. The adventure begins.
C • Oslo 1

Tuesday Jul 19, 2016 #

10 AM

walking warm up/down 4:13 [0] 0.29 mi (14:32 / mi) +1m 14:23 / mi
shoes: Asics 2000-3.2

running 35:58 [0] 3.7 mi (9:43 / mi) +31m 9:28 / mi
shoes: Asics 2000-3.2

walking 5:50 [0] 0.25 mi (23:25 / mi) +1m 23:07 / mi
shoes: Asics 2000-3.2

Sunday Jul 17, 2016 #

10 AM

mapping 4:30:44 [2] 7.89 mi (34:18 / mi) +600m 27:45 / mi

Friday Jul 15, 2016 #

6 PM

run/walk warm up/down 15:07 [2] 1.25 mi (12:08 / mi) +5m 11:59 / mi
shoes: Asics 2000-3.2

Road Race race 33:22 [5] 4.04 mi (8:16 / mi) +19m 8:08 / mi
shoes: Asics 2000-3.2

36th annual Subaru 4 mile race. Had a plan going in and hit first three splits perfectly. Last mile should have been faster but even so I never would have caught the guy in first. Finished 14 seconds ahead of the 3rd place finisher. Got the weirdest trophy ever - a purple cape with a flamingo on it. So far (3 hours after race) hamstring seems OK.

walking warm up/down 13:24 [0] 0.34 mi (38:51 / mi) +1m 38:31 / mi
shoes: Asics 2000-3.2

Wednesday Jul 13, 2016 #

9 AM

running 29:00 [3] 2.92 mi (9:56 / mi) +14m 9:47 / mi
weight:154lbs shoes: Asics 2000-3.2

Slow jog on a hot day.

walking warm up/down 3:54 [0] 0.21 mi (18:51 / mi)
shoes: Asics 2000-3.2

Monday Jul 11, 2016 #

9 AM

walking warm up/down 3:06 [0] 0.19 mi (16:03 / mi)
shoes: Asics 2000-3.2

running 33:56 [3] 3.47 mi (9:47 / mi) +41m 9:26 / mi
shoes: Asics 2000-3.2

A nice route in the cemetery to test the hamstring. Could easily be extended here and there to make a longer standard run.

Friday Jul 8, 2016 #

10 AM

running 39:23 [3] 3.79 mi (10:23 / mi) +27m 10:10 / mi
shoes: Asics 2000-3.2

Monday Jul 4, 2016 #

8 AM

run/walk warm up/down 11:27 [0] 1.09 mi (10:29 / mi)
shoes: Asics 2000-3.2

Road Race race 54:35 [5] 6.24 mi (8:45 / mi) +24m 8:39 / mi
shoes: Asics 2000-3.2

walking warm up/down 11:33 [0] 0.38 mi (30:22 / mi) +2m 29:53 / mi
shoes: Asics 2000-3.2

Saturday Jul 2, 2016 #

10 AM

bike 1:05:51 intensity: (1:02:49 @0) + (3:02 @1) 13.62 mi (4:50 / mi) +65m 4:46 / mi
ahr:100 max:115

Hamstring felt fine but still worried about it so went for a bike ride instead.

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