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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Mar 31, 2021:

activity # timemileskm+m
  walking31 12:53:23 41.4(18:41) 66.62(11:37) 183
  running13 11:31:29 65.32(10:35) 105.12(6:35) 66
  stretching24 6:00:00
  strength12 3:33:02 0.41 0.67
  mapping1 1:41:44 2.85(35:42) 4.59(22:11) 89
  bike2 1:25:21 14.84(5:45) 23.88(3:34) 34
  run/walk3 18:59 1.4(13:34) 2.25(8:26) 16
  Total61 37:23:58 126.22 203.13 388
  [1-5]43 18:17:34
averages - weight:165.5lbs

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Wednesday Mar 31, 2021 #

12 PM

strength (calesthenics) 22:05 [3]
weight:164lbs

stretching warm up/down 15:00 [0]

5 PM

bike 18:47 intensity: (17:37 @0) + (1:09 @1) + (1 @2) 3.65 mi (5:09 / mi)
ahr:103 max:124

bike 12:28 intensity: (10:46 @0) + (1:42 @1) 1.98 mi (6:17 / mi) +10m 6:11 / mi
ahr:103 max:120

Tuesday Mar 30, 2021 #

10 AM

walking 9:18 intensity: (3:31 @0) + (1:35 @1) + (4:12 @2) 0.55 mi (16:55 / mi)
ahr:114 max:131 shoes: Asics GT2000-9

To the hardware store.

walking 11:19 [0] 0.65 mi (17:25 / mi) +2m 17:16 / mi
ahr:86 max:108 shoes: Asics GT2000-9

Home from the hardware store.

walking warm up/down 3:58 intensity: (3:57 @0) + (1 @3) 0.21 mi (18:53 / mi)
ahr:82 max:88 shoes: Asics GT2000-9

running 58:09 intensity: (1:07 @0) + (4:09 @1) + (18:44 @2) + (34:09 @3) 5.52 mi (10:32 / mi) +2m 10:31 / mi
ahr:135 max:146 shoes: Asics GT2000-9

walking warm up/down 6:01 intensity: (4:27 @0) + (1:06 @1) + (9 @2) + (19 @3) 0.32 mi (18:48 / mi) +3m 18:17 / mi
ahr:110 max:139 shoes: Asics GT2000-9

12 PM

stretching warm up/down 15:00 [0]

Monday Mar 29, 2021 #

11 AM

mapping 1:41:44 intensity: (1:33:16 @0) + (6:30 @1) + (1:58 @2) 2.85 mi (35:42 / mi) +89m 32:33 / mi
ahr:92 max:131 shoes: Garmont Lagorai GTX

Corrections to the small permanent course in Chestnut Ridge.

Sunday Mar 28, 2021 #

10 AM

walking warm up/down 3:01 [0] 0.19 mi (15:52 / mi)
ahr:92 max:94 shoes: Asics GT2000-9

walking warm up/down 6:01 intensity: (4:20 @0) + (1:01 @1) + (39 @2) + (1 @3) 0.29 mi (20:44 / mi) +7m 19:21 / mi
ahr:101 max:134 shoes: Asics GT2000-9

running 1:00:03 intensity: (21 @0) + (1:29 @1) + (27:49 @2) + (30:19 @3) + (5 @4) 5.65 mi (10:38 / mi)
ahr:134 max:153 shoes: Asics GT2000-9

4 PM

stretching warm up/down 15:00 [0]

Saturday Mar 27, 2021 #

10 AM

walking 11:00 [0] 0.58 mi (18:58 / mi)
ahr:76 max:87 shoes: Asics GT2000-9

To the wine store.

walking 11:00 [0] 0.58 mi (18:58 / mi) +6m 18:22 / mi
ahr:86 max:92 shoes: Asics GT2000-9

Home from the wine store.

Friday Mar 26, 2021 #

Note
(rest day)

Day after second covid shot. Decided to just take it easy.

Thursday Mar 25, 2021 #

9 AM

walking warm up/down 3:32 [0] 0.22 mi (16:04 / mi)
ahr:90 max:102 shoes: Asics GT2000-9

running 56:11 intensity: (39 @0) + (4:59 @1) + (26:57 @2) + (23:36 @3) 5.35 mi (10:30 / mi) +2m 10:30 / mi
ahr:132 max:146 shoes: Asics GT2000-9

walking warm up/down 5:53 intensity: (4:53 @0) + (24 @1) + (14 @2) + (22 @3) 0.31 mi (18:58 / mi)
ahr:105 max:138 shoes: Asics GT2000-9

11 AM

stretching warm up/down 15:00 [3]

Wednesday Mar 24, 2021 #

5 PM

walking 28:48 intensity: (28:11 @0) + (36 @1) + (1 @3) 1.33 mi (21:40 / mi)
ahr:86 max:119 shoes: Asics GT2000-9

6 PM

strength (calesthenics) 20:00 [3]
weight:168lbs

stretching warm up/down 15:00 [3]

Tuesday Mar 23, 2021 #

11 AM

walking warm up/down 3:13 intensity: (3:12 @0) + (1 @3) 0.21 mi (15:19 / mi)
ahr:91 max:98 shoes: Asics GT2000-9

running 55:14 intensity: (17 @0) + (12 @1) + (17:55 @2) + (36:46 @3) + (4 @4) 5.26 mi (10:30 / mi)
ahr:135 max:147 shoes: Asics GT2000-9

Saw some interesting new dwellings.

walking warm up/down 8:53 intensity: (7:48 @0) + (36 @1) + (27 @2) + (2 @3) 0.47 mi (18:55 / mi) +5m 18:20 / mi
ahr:103 max:135 shoes: Asics GT2000-9

12 PM

stretching warm up/down 15:00 [0]

Monday Mar 22, 2021 #

4 PM

walking 37:35 intensity: (37:23 @0) + (12 @1) 2.1 mi (17:54 / mi) +22m 17:20 / mi
ahr:87 max:115 shoes: Asics GT2000-9

5 PM

strength (calesthenics) 20:00 [3]

6 PM

stretching warm up/down 15:00 [0]

Sunday Mar 21, 2021 #

11 AM

walking warm up/down 3:10 [0] 0.18 mi (17:34 / mi)
ahr:97 max:105 shoes: Asics GT2000-9

running 55:52 intensity: (12 @0) + (13 @1) + (18:44 @2) + (34:38 @3) + (1:29 @4) + (36 @5) 5.23 mi (10:41 / mi) +15m 10:35 / mi
ahr:140 max:186 shoes: Asics GT2000-9

walking warm up/down 6:01 intensity: (5:04 @0) + (57 @1) 0.33 mi (18:14 / mi)
ahr:104 max:123 shoes: Asics GT2000-9

run/walk 5:58 intensity: (48 @0) + (5:05 @1) + (4 @2) + (1 @3) 0.45 mi (13:16 / mi) +8m 12:33 / mi
ahr:115 max:125 shoes: Asics GT2000-9

walking 13:32 intensity: (13:02 @0) + (30 @1) 0.75 mi (18:03 / mi)
ahr:97 max:117

To Coco for crepes with B.

walking 13:32 intensity: (6:09 @0) + (6:36 @1) + (47 @2) 0.75 mi (18:03 / mi) +3m 17:50 / mi
ahr:112 max:129

5 PM

walking 8:14 intensity: (8:13 @0) + (1 @3) 0.46 mi (17:57 / mi)
ahr:91 max:110

walking 9:23 intensity: (9:22 @0) + (1 @3) 0.49 mi (19:11 / mi) +5m 18:33 / mi
ahr:93 max:100

Saturday Mar 20, 2021 #

12 PM

walking 48:37 [0] 2.45 mi (19:51 / mi)
ahr:81 max:106

Friday Mar 19, 2021 #

11 AM

strength 20:04 intensity: (18:22 @0) + (53 @1) + (36 @2) + (13 @3) 0.41 mi (48:25 / mi)
ahr:87 max:129

12 PM

stretching warm up/down 15:00 [0]

5 PM

walking 32:41 [0] 1.88 mi (17:23 / mi)
ahr:90 max:107 shoes: Asics GT2000-9

Thursday Mar 18, 2021 #

8 AM

walking warm up/down 3:22 intensity: (3:21 @0) + (1 @3) 0.2 mi (16:50 / mi)
ahr:84 max:97 shoes: Asics GT2000-9

running 52:36 intensity: (48 @0) + (6:35 @1) + (35:31 @2) + (9:42 @3) 4.87 mi (10:48 / mi)
ahr:129 max:146 shoes: Asics GT2000-9

AM run before breakfast. Unusual for me. Slight drizzle.
9 AM

walking warm up/down 9:53 intensity: (8:40 @0) + (55 @1) + (9 @2) + (9 @3) 0.53 mi (18:39 / mi) +9m 17:42 / mi
ahr:103 max:136 shoes: Asics GT2000-9

1 PM

stretching warm up/down 15:00 [3]

Wednesday Mar 17, 2021 #

5 PM

strength (Calisthenics ) 20:00 [3]

stretching warm up/down 15:00 [3]
weight:165lbs

Tuesday Mar 16, 2021 #

4 PM

walking warm up/down 3:20 [0] 0.24 mi (13:54 / mi)
ahr:91 max:97 shoes: Asics GT2000-9

running 50:09 intensity: (24 @0) + (48 @1) + (11:07 @2) + (31:15 @3) + (6:35 @4) 4.85 mi (10:20 / mi) +15m 10:14 / mi
ahr:139 max:151 shoes: Asics GT2000-9

walking warm up/down 9:12 intensity: (4:21 @0) + (3:59 @1) + (32 @2) + (20 @3) 0.42 mi (21:54 / mi) +8m 20:41 / mi
ahr:114 max:144 shoes: Asics GT2000-9

6 PM

stretching warm up/down 15:00 [0]

Monday Mar 15, 2021 #

12 PM

walking 49:50 intensity: (49:49 @0) + (1 @3) 2.53 mi (19:42 / mi) +15m 19:21 / mi
ahr:75 max:106 shoes: Asics GT2000-9

5 PM

strength (calesthenics) 20:00 [3]

stretching warm up/down 15:00 [0]

Sunday Mar 14, 2021 #

11 AM

walking warm up/down 3:01 intensity: (56 @1) + (1:50 @2) + (15 @3) 0.18 mi (16:44 / mi)
ahr:126 max:138 shoes: Asics GT2000-9

running 55:31 intensity: (11:35 @2) + (43:03 @3) + (4 @4) + (49 @5) 5.0 mi (11:06 / mi) +15m 11:00 / mi
ahr:147 max:187 shoes: Asics GT2000-9

12 PM

walking warm up/down 19:00 intensity: (17:05 @0) + (1:44 @1) + (10 @2) + (1 @3) 0.94 mi (20:13 / mi) +7m 19:44 / mi
ahr:106 max:132 shoes: Asics GT2000-9

1 PM

stretching warm up/down 15:00 [0]

Saturday Mar 13, 2021 #

12 PM

walking 36:36 intensity: (36:35 @0) + (1 @3) 1.94 mi (18:52 / mi)
ahr:80 max:97 (rest day)

Friday Mar 12, 2021 #

4 PM

strength (calesthenics) 15:00 [3]

stretching warm up/down 15:00 [0]

Thursday Mar 11, 2021 #

10 AM

walking warm up/down 3:02 [0] 0.18 mi (16:50 / mi)
ahr:89 max:98 shoes: Asics GT2000-9

running 50:02 intensity: (21 @0) + (50 @1) + (10:27 @2) + (38:19 @3) + (5 @4) 4.95 mi (10:06 / mi) +1m 10:06 / mi
ahr:137 max:147 shoes: Asics GT2000-9

walking warm up/down 5:10 intensity: (4:21 @0) + (17 @1) + (28 @2) + (4 @3) 0.27 mi (19:07 / mi) +1m 18:50 / mi
ahr:106 max:140 shoes: Asics GT2000-9

8 PM

stretching warm up/down 15:00 [0]

Wednesday Mar 10, 2021 #

11 AM

bike 54:06 intensity: (10:30 @0) + (38:26 @1) + (5:08 @2) + (2 @3) 9.2 mi (5:53 / mi) +24m 5:50 / mi
ahr:116 max:130

First ride of the season. 61 degrees! picked up some photos at processor. Clock stopped on way there so doubled time and distance back.
4 PM

walking 15:01 intensity: (15:00 @0) + (1 @3) 0.82 mi (18:18 / mi)
ahr:85 max:93 shoes: Asics GT2000-9

Home from the library with B.

walking 20:31 intensity: (20:14 @0) + (16 @1) + (1 @3) 1.1 mi (18:39 / mi) +6m 18:22 / mi
ahr:100 max:117 shoes: Asics GT2000-9

To the library with B.
5 PM

strength (calesthenics) 15:00 [3]

6 PM

stretching warm up/down 15:00 [0]

Tuesday Mar 9, 2021 #

5 PM

walking warm up/down 3:02 [0] 0.2 mi (15:10 / mi)
ahr:93 max:106 shoes: Asics GT2000-9

running 50:49 intensity: (10:33 @0) + (1:40 @1) + (4:45 @2) + (32:43 @3) + (56 @4) + (12 @5) 4.87 mi (10:26 / mi)
ahr:128 max:176 shoes: Asics GT2000-9

walking warm up/down 8:44 intensity: (7:46 @0) + (49 @1) + (8 @2) + (1 @3) 0.5 mi (17:28 / mi) +7m 16:43 / mi
ahr:106 max:132 shoes: Asics GT2000-9

6 PM

stretching warm up/down 15:00 [0]

Monday Mar 8, 2021 #

11 AM

strength (calesthenics) 15:00 [3]

12 PM

stretching warm up/down 15:00 [0]

walking 46:11 [0] 2.32 mi (19:54 / mi) +16m 19:30 / mi
ahr:76 max:99 shoes: Asics GT2000-9

Sunday Mar 7, 2021 #

10 AM

walking warm up/down 3:15 [0] 0.21 mi (15:28 / mi)
ahr:92 max:102 shoes: Asics GT2000-9

running 50:14 intensity: (1:16 @0) + (3:05 @1) + (28:06 @2) + (17:47 @3) 4.67 mi (10:45 / mi) +16m 10:38 / mi
ahr:132 max:146 shoes: Asics GT2000-9

walking warm up/down 5:15 intensity: (3:51 @0) + (59 @1) + (23 @2) + (2 @3) 0.3 mi (17:30 / mi)
ahr:109 max:136 shoes: Asics GT2000-9

run/walk 6:29 intensity: (29 @0) + (5:13 @1) + (33 @2) + (6 @3) + (8 @4) 0.47 mi (13:48 / mi) +2m 13:35 / mi
ahr:118 max:152 shoes: Asics GT2000-9

11 AM

stretching warm up/down 15:00 [0]

Saturday Mar 6, 2021 #

12 PM

walking 49:47 intensity: (48:16 @0) + (45 @1) + (45 @2) + (1 @3) 2.52 mi (19:45 / mi) +22m 19:14 / mi
ahr:81 max:131 shoes: Asics GT2000-9

5 PM

strength (calesthenics) 15:00 [3]

stretching warm up/down 15:00 [0]

Friday Mar 5, 2021 #

11 AM

walking 49:14 intensity: (48:33 @0) + (37 @1) + (3 @2) + (1 @3) 2.69 mi (18:18 / mi)
ahr:83 max:124 shoes: Asics GT2000-9

Stopped at the bakery along the way to buy croissants. Yum!
6 PM

strength (calesthenics) 15:53 [3]

stretching warm up/down 15:00 [0]

Thursday Mar 4, 2021 #

8 AM

walking 14:20 intensity: (14:19 @0) + (1 @3) 0.79 mi (18:09 / mi) +18m 16:58 / mi
ahr:87 max:98 shoes: Garmont Lagorai GTX

Walked home after dropping off the Mazda at the shop for its oil change.
10 AM

walking 12:43 intensity: (12:28 @0) + (15 @1) 0.75 mi (16:57 / mi)
ahr:86 max:116 shoes: Garmont Lagorai GTX

Walked to the shop to get the Mazda after the work was done.
4 PM

walking warm up/down 3:01 [0] 0.19 mi (15:52 / mi)
ahr:88 max:96 shoes: Asics GT2000-9

running 45:53 intensity: (55 @0) + (5:09 @1) + (20:20 @2) + (18:54 @3) + (35 @4) 4.37 mi (10:30 / mi)
ahr:132 max:150 shoes: Asics GT2000-9

walking warm up/down 4:53 intensity: (3:46 @0) + (34 @1) + (22 @2) + (11 @3) 0.27 mi (18:04 / mi)
ahr:109 max:142 shoes: Asics GT2000-9

run/walk 6:32 intensity: (37 @0) + (5:02 @1) + (52 @2) + (1 @3) 0.48 mi (13:37 / mi) +5m 13:12 / mi
ahr:119 max:126 shoes: Asics GT2000-9

5 PM

stretching warm up/down 15:00 [0]

Wednesday Mar 3, 2021 #

5 PM

walking 47:44 intensity: (47:42 @0) + (1 @1) + (1 @3) 2.68 mi (17:49 / mi)
ahr:91 max:112 weight:165lbs shoes: Asics GT2000-9

strength (calesthenics) 15:00 [3]

10 PM

stretching warm up/down 15:00 [0]

Tuesday Mar 2, 2021 #

10 AM

walking warm up/down 3:46 intensity: (2:38 @0) + (4 @1) + (54 @2) + (9 @3) + (1 @4) 0.26 mi (14:30 / mi)
ahr:107 max:148 shoes: Asics GT2000-9

running 50:46 intensity: (22 @0) + (1:25 @1) + (5:37 @2) + (39:50 @3) + (3:32 @4) 4.73 mi (10:44 / mi)
ahr:139 max:154 shoes: Asics GT2000-9

Finished with Linwood-Oxford. Working on Delaware District.

walking warm up/down 5:04 intensity: (2:16 @0) + (2:06 @1) + (18 @2) + (21 @3) + (3 @4) 0.25 mi (20:17 / mi) +2m 19:52 / mi
ahr:115 max:148 shoes: Asics GT2000-9

11 AM

stretching 15:00 [0]

Monday Mar 1, 2021 #

11 AM

walking 53:44 intensity: (24 @1) + (17:07 @2) + (32:43 @3) + (2:22 @4) + (1:08 @5) 2.82 mi (19:04 / mi) +21m 18:39 / mi
ahr:138 max:166

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