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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 31 days ending Jan 31:

activity # timemileskm+m
  running12 9:19:16 46.06(12:08) 74.13(7:33) 200
  walking19 5:35:14 17.7 28.48 91
  strength12 4:00:00
  snow shoveling2 25:30 0.22 0.36
  Total31 19:20:00 63.98 102.97 291
  [1-5]28 13:19:24
averages - weight:168lbs

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Tuesday Jan 30 #

10 AM

walking warm up/down 3:11 [0] 0.19 mi (17:01 / mi)
ahr:95 max:97 shoes: Asics GT2000 11

running 50:10 intensity: (17 @0) + (24 @1) + (2:16 @2) + (44:44 @3) + (2:29 @4) 4.41 mi (11:23 / mi) +17m 11:15 / mi
ahr:141 max:150 shoes: Asics GT2000 11

walking warm up/down 8:33 intensity: (3:05 @0) + (2:55 @1) + (1:14 @2) + (1:08 @3) + (11 @4) 0.46 mi (18:33 / mi) +6m 17:49 / mi
ahr:118 max:152 shoes: Asics GT2000 11

Monday Jan 29 #

12 PM

strength (calesthenics) 20:00 [3]

5 PM

walking 26:25 intensity: (25:13 @0) + (1:12 @1) 1.4 mi (18:48 / mi) +7m 18:31 / mi
ahr:98 max:115 shoes: Asics GT2000 11

Sunday Jan 28 #

12 PM

walking warm up/down 3:02 intensity: (2:38 @0) + (24 @1) 0.2 mi (15:15 / mi)
ahr:102 max:116 shoes: Asics GT2000 11

running 30:05 intensity: (14 @0) + (23 @1) + (7:17 @2) + (17:23 @3) + (36 @4) + (4:12 @5) 2.58 mi (11:40 / mi) +2m 11:38 / mi
ahr:141 max:173 shoes: Asics GT2000 11

walking warm up/down 3:30 intensity: (2:28 @0) + (30 @1) + (14 @2) + (18 @3) 0.17 mi (20:52 / mi)
ahr:111 max:137 shoes: Asics GT2000 11

5 PM

walking warm up/down 3:21 intensity: (2:57 @0) + (17 @1) + (7 @2) 0.21 mi (15:49 / mi)
ahr:100 max:133 shoes: Asics GT2000 11

running 25:17 intensity: (25 @0) + (1:05 @1) + (9:58 @2) + (13:49 @3) 2.16 mi (11:42 / mi) +17m 11:25 / mi
ahr:133 max:142 shoes: Asics GT2000 11

walking warm up/down 3:08 intensity: (2:42 @0) + (9 @1) + (17 @2) 0.14 mi (21:39 / mi) +2m 20:45 / mi
ahr:107 max:133 shoes: Asics GT2000 11

Saturday Jan 27 #

11 AM

walking 1:05:02 intensity: (1:04:45 @0) + (17 @1) 3.68 mi (17:41 / mi) +11m 17:31 / mi
ahr:89 max:119 (rest day) shoes: Asics GT2000 11

Friday Jan 26 #

12 PM

strength 20:00 [3]

Thursday Jan 25 #

11 AM

walking 3:04 intensity: (35 @0) + (2:29 @1) 0.16 mi (19:40 / mi)
ahr:114 max:121 shoes: Asics GT2000 11

running 50:23 intensity: (21 @0) + (8 @1) + (2:58 @2) + (45:02 @3) + (1:54 @4) 4.35 mi (11:35 / mi) +12m 11:29 / mi
ahr:140 max:152 shoes: Asics GT2000 11

35°F (feels like 32°F)
Humidity: 100%, Winds: 3mph
Useful Daylight: 7:06 AM – 5:49 PM

walking 8:47 intensity: (1:53 @0) + (3:56 @1) + (2:07 @2) + (51 @3) 0.47 mi (18:51 / mi) +10m 17:40 / mi
ahr:120 max:145 shoes: Asics GT2000 11

Wednesday Jan 24 #

5 PM

strength 20:00 [0]
weight:168lbs

Tuesday Jan 23 #

9 AM

walking 3:48 [0] 0.23 mi (16:32 / mi)
ahr:97 max:101

running 50:28 intensity: (7 @0) + (24 @1) + (13:40 @2) + (30:29 @3) + (35 @4) + (5:13 @5) 4.17 mi (12:06 / mi) +41m 11:45 / mi
ahr:142 max:177

Light Snow
32°F (feels like 22°F)
Humidity: 92%, Winds: 15mph
Useful Daylight: 7:08 AM – 5:47 PM

walking 8:15 intensity: (3:51 @0) + (2:10 @1) + (1:38 @2) + (36 @3) 0.42 mi (19:44 / mi) +5m 19:01 / mi
ahr:117 max:143

Monday Jan 22 #

10 AM

strength 20:00 [0]

11 AM

walking 23:00 [3] 1.33 mi (17:18 / mi)

Sunday Jan 21 #

10 AM

walking warm up/down 3:21 [0] 0.2 mi (16:45 / mi)
ahr:97 max:104 shoes: Asics GT2000 11

running 30:31 intensity: (26 @0) + (54 @1) + (10:56 @2) + (16:52 @3) + (1:23 @4) 2.65 mi (11:32 / mi) +3m 11:29 / mi
ahr:135 max:151 shoes: Asics GT2000 11

running 20:27 intensity: (17 @0) + (28 @1) + (1:32 @2) + (14:43 @3) + (3:27 @4) 1.75 mi (11:41 / mi) +5m 11:35 / mi
ahr:141 max:153 shoes: Asics GT2000 11

walking warm up/down 2:00 intensity: (21 @0) + (53 @1) + (20 @2) + (26 @3) 0.1 mi (19:16 / mi) +1m 18:43 / mi
ahr:122 max:146 shoes: Asics GT2000 11

walking warm up/down 3:30 intensity: (2:06 @0) + (1:24 @1) 0.19 mi (18:50 / mi) +3m 17:56 / mi
ahr:110 max:120 shoes: Asics GT2000 11

Thursday Jan 18 #

9 AM

snow shoveling 10:30 intensity: (10:21 @0) + (9 @1) 0.22 mi (46:56 / mi)
ahr:96 max:116

walking warm up/down 3:07 [0] 0.18 mi (17:36 / mi)
ahr:102 max:110

running 50:05 intensity: (22:48 @0) + (15:27 @1) + (11:50 @2) 3.52 mi (14:14 / mi) +4m 14:11 / mi
ahr:108 max:134

walking warm up/down 5:39 intensity: (5:17 @0) + (22 @1) 0.23 mi (24:47 / mi) +3m 23:48 / mi
ahr:95 max:120

Wednesday Jan 17 #

strength (calesthenics) 20:00 [3]
weight:169lbs

Tuesday Jan 16 #

12 PM

walking 34:51 intensity: (34:30 @0) + (21 @1) 1.75 mi (19:58 / mi) +12m 19:33 / mi
ahr:94 max:116 shoes: Garmont Lagorai GTX

Sunday Jan 14 #

12 PM

strength (calesthenics) 20:00 [3]

5 PM

snow shoveling 15:00 [3]

walking 11:00 [3]
shoes: Garmont Lagorai GTX

Around the block, just to see what's happening.

Saturday Jan 13 #

10 AM

walking warm up/down 3:15 intensity: (2:47 @0) + (28 @1) 0.21 mi (15:20 / mi)
ahr:108 max:118 shoes: Asics GT2000 11

running 50:11 intensity: (20 @0) + (5 @1) + (4:58 @2) + (42:19 @3) + (2:29 @4) 4.17 mi (12:02 / mi) +19m 11:52 / mi
ahr:139 max:155 shoes: Asics GT2000 11

Snow and blowing snow.
Light Snow Fog/Mist and Breezy
32°F (feels like 19°F)
Humidity: 85%, Winds: 24mph
Useful Daylight: 7:13 AM – 5:35 PM

walking warm up/down 5:03 intensity: (2:46 @0) + (1:00 @1) + (1:00 @2) + (17 @3) 0.28 mi (18:11 / mi) +3m 17:35 / mi
ahr:112 max:142 shoes: Asics GT2000 11

Friday Jan 12 #

12 PM

strength (calesthenics) 20:00 [3]

25 reps.
Snow coming...

Thursday Jan 11 #

12 PM

walking warm up/down 3:23 [0] 0.21 mi (16:15 / mi)
ahr:85 max:88 shoes: Asics GT2000 11

running 50:08 intensity: (2:53 @0) + (1:06 @1) + (31:44 @2) + (9:43 @3) + (49 @4) + (3:53 @5) 4.11 mi (12:12 / mi) +22m 12:00 / mi
ahr:140 max:177 shoes: Asics GT2000 11

walking warm up/down 5:31 intensity: (3:02 @0) + (1:36 @1) + (53 @2) 0.29 mi (19:11 / mi) +1m 18:58 / mi
ahr:110 max:133 shoes: Asics GT2000 11

Wednesday Jan 10 #

12 PM

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

Tuesday Jan 9 #

Note

Too much rain and wind and slop.

Monday Jan 8 #

12 PM

strength (calesthenics) 20:00 [3]

5 PM

walking 28:51 intensity: (28:33 @0) + (18 @1) 1.5 mi (19:15 / mi) +4m 19:05 / mi
ahr:88 max:118

Sunday Jan 7 #

10 AM

walking warm up/down 3:48 [0] 0.22 mi (17:02 / mi)
ahr:85 max:93

running 51:10 intensity: (43 @0) + (7:17 @1) + (42:13 @2) + (57 @3) 3.98 mi (12:51 / mi) +15m 12:42 / mi
ahr:128 max:136

walking warm up/down 6:56 intensity: (4:52 @0) + (1:35 @1) + (22 @2) + (5 @3) + (2 @4) 0.31 mi (22:27 / mi) +4m 21:35 / mi
ahr:109 max:150

Saturday Jan 6 #

10 AM

walking 31:03 intensity: (29:24 @0) + (1:18 @1) + (21 @2) 1.81 mi (17:10 / mi) +12m 16:49 / mi
ahr:98 max:133

Friday Jan 5 #

1 PM

strength (calesthenics) 20:00 [3]

Thursday Jan 4 #

11 AM

walking 3:33 [0] 0.21 mi (17:09 / mi)
ahr:88 max:95

running 50:07 intensity: (36 @0) + (7:10 @1) + (23:51 @2) + (17:49 @3) + (41 @4) 4.0 mi (12:32 / mi) +26m 12:17 / mi
ahr:132 max:149

Very icy and rough. Wore old O shoes and was happy to have them. Sunny!

walking 6:11 intensity: (2:31 @0) + (1:01 @1) + (2:04 @2) + (35 @3) 0.35 mi (17:41 / mi) +5m 16:55 / mi
ahr:119 max:143

Wednesday Jan 3 #

5 PM

strength (calesthenics) 20:00 [0]
weight:168lbs

Tuesday Jan 2 #

11 AM

walking warm up/down 4:34 [0] 0.26 mi (17:18 / mi) +1m 17:05 / mi
ahr:80 max:97 shoes: Asics GT2000 11

running 50:14 intensity: (52 @0) + (35 @1) + (20:34 @2) + (27:29 @3) + (27 @4) + (17 @5) 4.22 mi (11:54 / mi) +17m 11:45 / mi
ahr:134 max:169 weight:167lbs shoes: Asics GT2000 11

walking warm up/down 6:32 intensity: (4:55 @0) + (1:24 @1) + (13 @2) 0.35 mi (18:27 / mi) +1m 18:17 / mi
ahr:104 max:129 shoes: Asics GT2000 11

Monday Jan 1 #

12 PM

strength (calesthenics) 20:00 [3]

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