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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Orienteering4 8:12:04 15.71(31:19) 25.28(19:28) 452
  strength7 7:00:00
  running7 5:57:21 32.03(11:09) 51.54(6:56) 177
  stretching4 1:10:00
  trail running1 49:17 4.91(10:02) 7.91(6:14) 131
  bike1 18:05 2.74(6:36) 4.41(4:06) 1
  Total22 23:26:47 55.39 89.14 761
averages - weight:163.2lbs

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Friday May 31, 2019 #

9 AM

running 48:20 [3] 4.48 mi (10:48 / mi) +39m 10:31 / mi
shoes: Asics GT2000 7

Very peaceful except for the lawn mowers and the construction equipment. Tried for some extra hills here and there. Actual running time 40:23.

Thursday May 30, 2019 #

strength (Gym) 1:00:00 [3]

Wednesday May 29, 2019 #

9 AM

running 58:39 [3] 5.12 mi (11:27 / mi) +33m 11:14 / mi
weight:163lbs shoes: Asics GT2000 7

Should have done this run yesterday. Schedule is all messed up this week.

Monday May 27, 2019 #

11 AM

strength (Gym) 1:00:00 [3]

Gym was open for a little time on the holiday so B and I took advantage of it.

Saturday May 25, 2019 #

4 PM

running intervals 45:25 [4] 4.3 mi (10:34 / mi) +17m 10:26 / mi
shoes: Asics GT2000 7

Finally a workout. 2 x 800 at INT with 400m jog recovery. Then 2 x 400 at INT with 200m jog recovery. Felt good, even though hot out.

Friday May 24, 2019 #

Note
(rest day)

Unscheduled rest day visiting Ann in Avon. Took some nice back roads to get there.

Thursday May 23, 2019 #

4 PM

running 49:34 [3] 4.6 mi (10:47 / mi) +28m 10:35 / mi
ahr:132 shoes: Asics GT2000 7

Thought about an interval workout but decided one more day of being nice to my right ankle would be a good idea. Tried to do a couple of chin-ups at the little exercise court and could only manage one. 41:36 running.

Tuesday May 21, 2019 #

11 AM

running 47:02 [3] 4.51 mi (10:25 / mi) +28m 10:14 / mi
weight:163lbs shoes: Asics GT2000 7

39:10 of actual running. Figured was sufficient after last Thursday's trail race. Also went out a little too fast because of the nice conditions and paid for it at the end.

stretching warm up/down 18:00 [1]

Monday May 20, 2019 #

11 AM

strength 1:00:00 [3]

stretching 18:00 [1]

Friday May 17, 2019 #

11 AM

strength 1:00:00 [3]

Thursday May 16, 2019 #

6 PM

trail running race 49:17 [5] 4.91 mi (10:02 / mi) +131m 9:16 / mi
weight:164lbs shoes: VJ Falcon

Trail race at Knox Farm organized by Walt and Patty. A few maps were printed up for people to run with. Great fun to keep track of where you were.

Tuesday May 14, 2019 #

12 PM

running 47:38 [3] 4.48 mi (10:38 / mi) +21m 10:29 / mi
weight:164lbs shoes: Asics GT2000 7

Moved the boat from its winter quarters at RCR to its summer berth at Erie Basin. Then ran home. Delightful.

Monday May 13, 2019 #

strength 1:00:00 [3]

Back at it after weekend guests have departed.

Thursday May 9, 2019 #

2 PM

bike 18:05 [2] 2.74 mi (6:36 / mi) +1m 6:36 / mi

To the vet for dog meds.

Wednesday May 8, 2019 #

10 AM

Orienteering (vetting) 1:16:57 [2] 2.12 mi (36:19 / mi) +116m 31:02 / mi
shoes: Garmont Lagorai GTX

Last few points for Henry's meet.

Tuesday May 7, 2019 #

12 PM

Orienteering (vetting) 5:05:41 [2] 7.11 mi (43:01 / mi) +297m 38:04 / mi
shoes: Garmont Lagorai GTX

Vetting points for CRP meet on May 18. Rained most of the time.

Monday May 6, 2019 #

11 AM

strength 1:00:00 [3]

5 PM

stretching warm up/down 16:00 [1]

Sunday May 5, 2019 #

1 PM

Orienteering (control pick up.) 24:47 [1] 1.17 mi (21:11 / mi) +17m 20:16 / mi

Picking up a few controls after the successful orienteering event.

Saturday May 4, 2019 #

11 AM

Orienteering (vetting) 1:24:39 [3] 5.32 mi (15:56 / mi) +22m 15:43 / mi
shoes: Asics GT2000 7

Putting out vetting ribbons for the event tomorrow.

Friday May 3, 2019 #

11 AM

strength 1:00:00 [3]

5 PM

stretching 18:00 [1]

Thursday May 2, 2019 #

11 AM

running (running errands) 1:00:43 [3] 4.54 mi (13:22 / mi) +11m 13:16 / mi
shoes: Asics GT2000 7

Ran to the co-op to get food for dinner. Then a little extra loop.

In the AM finished up at the boat with Adam. All set for launch next week.

After dinner took the trolley downtown to see "Book of Mormon." Delightful.

Adam had to crawl under the cockpit...

Untitled
C • Crawling into tight spaces 3

Wednesday May 1, 2019 #

Note
weight:162lbs (rest day)

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