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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  Run11 9:21:13 52.97(10:36) 85.25(6:35) 1028
  Bike - Mountain 3 9:05:38 117.78(13.0/h) 189.55(20.8/h) 990
  Bike - Road5 8:20:52 128.91(15.4/h) 207.46(24.9/h) 1519
  Yoga6 2:47:00
  Strength8 1:40:00
  Orienteering2 1:14:52 5.24(14:17) 8.43(8:53) 1679c
  Climbing1 1:00:00
  Total30 33:29:35 304.9 490.68 37059c
  [1-5]30 33:26:53

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Friday Jul 31, 2020 #

10 AM

Run 15:46 intensity: (1:26 @2) + (13:14 @3) + (1:06 @4) 1.44 mi (10:57 / mi) +46m 9:57 / mi
ahr:152 max:169 shoes: Speedcross 4 - Navy

To the start.

Orienteering 49:43 intensity: (3:24 @1) + (8:30 @2) + (22:18 @3) + (8:54 @4) + (6:37 @5) 3.09 mi (16:05 / mi) +103m 14:35 / mi
ahr:156 max:182 shoes: Speedcross 4 - Navy

I ran around in the woods with a map and compass. My navigation was so bad I’m not sure it really counts as orienteering. Positive of the day: I tried o-range and it worked great!
11 AM

Run 8:30 [3] 0.78 mi (10:54 / mi)
shoes: Speedcross 4 - Navy

Back to the car.

Wednesday Jul 29, 2020 #

12 PM

Climbing 1:00:00 [3]

Met a few friends at the Lost Crag for some outdoor climbing. So much fun!! It was a beautiful day to hang out in the woods. And we were the only group there.

Tuesday Jul 28, 2020 #

5 PM

Run 41:09 intensity: (1 @1) + (40 @2) + (38:26 @3) + (2:02 @4) 4.07 mi (10:07 / mi) +43m 9:48 / mi
ahr:153 max:172 shoes: Ravenna 10.2

Trot on the trail.

Monday Jul 27, 2020 #

6 PM

Yoga 28:00 [1]

Sunday Jul 26, 2020 #

6 AM

Bike - Mountain 6:31:53 intensity: (35 @0) + (1:14:02 @1) + (2:33:51 @2) + (2:40:26 @3) + (2:59 @4) 83.02 mi (12.7 mph) +628m
ahr:138 max:170 shoes: Trek Superfly

Loop around Pittsburgh. Linked together the Montour, Steel Valley and Gap/Three Rivers Heritage trails with a couple of road sections. Kevin estimated the route to be 70 miles...he was a bit off. We started early to take advantage of the cooler morning hours. There was no traffic on the first road section and it wasn’t as sketchy as I remembered. Once we were on the Gap headed to Pittsburgh the trail started to get crowded. Made it through downtown and left the crowds behind. The second road section took us along Neville Island. I was thinking it would be nice, but the whole island is a chemical plant/industrial park...yay living near a city. There was one bridge that wasn’t great for biking, but otherwise the roads didn’t have much traffic. Joined back up with the Montour near Robinson and realized the distance estimate was way off. The trail got busy again, and it was hot. We took a couple of breaks to eat snacks in the shade and kept cruising along. Made it back home 83 miles later. Legs had good energy throughout. Fun day.

Friday Jul 24, 2020 #

5 PM

Run 42:02 intensity: (9 @1) + (1:22 @2) + (37:40 @3) + (2:51 @4) 4.01 mi (10:29 / mi) +44m 10:08 / mi
ahr:156 max:174 shoes: Ravenna 10.2

Trot on the trail. Stomach was not happy.

Wednesday Jul 22, 2020 #

6 PM

Yoga 28:00 [1]

7 PM

Strength 12:00 [3]

Tuesday Jul 21, 2020 #

Event: RESCHEDULED North American Orienteering Championship
 
11 AM

Bike - Mountain 1:02:54 intensity: (19:55 @1) + (14:34 @2) + (28:16 @3) + (9 @4) 14.55 mi (13.9 mph) +151m
ahr:135 max:168

Monday Jul 20, 2020 #

5 PM

Yoga 28:00 [1]

7 PM

Strength 12:00 [3]

Sunday Jul 19, 2020 #

11 AM

Bike - Road 1:30:22 intensity: (6 @0) + (10:32 @1) + (17:36 @2) + (1:00:52 @3) + (1:16 @4) 24.11 mi (16.0 mph) +79m
ahr:144 max:173 shoes: Cervelo S2

Took our bikes to work and rode the trail from McKeesport. Nice to ride somewhere flat after yesterday! So hot.

Saturday Jul 18, 2020 #

7 AM

Bike - Road 1:03:56 intensity: (41:11 @1) + (21:19 @2) + (1:26 @3) 15.14 mi (14.2 mph) +374m
ahr:121 max:154 shoes: Cervelo S2

Tried a road ride from our house. Not great, but not terrible either. Found some very steep hills.

Friday Jul 17, 2020 #

8 AM

Run 19:41 intensity: (8 @1) + (23 @2) + (12:09 @3) + (7:01 @4) 1.91 mi (10:18 / mi) +35m 9:45 / mi
ahr:161 max:169 shoes: Ravenna 10.2

Jog over to Peterswood Park.

Orienteering 25:09 intensity: (1:54 @1) + (5:01 @2) + (12:16 @3) + (5:09 @4) + (49 @5) 2.15 mi (11:42 / mi) +65m 10:42 / mi
ahr:151 max:180 9c shoes: Ravenna 10.2

Orienteering! So nice to get out with a map :) Although our map still needs some work.

Run 12:57 intensity: (25 @1) + (19 @2) + (9:05 @3) + (2:43 @4) + (25 @5) 1.25 mi (10:22 / mi) +25m 9:45 / mi
ahr:157 max:177 shoes: Ravenna 10.2

Back home.
7 PM

Strength 14:00 [3]

Wednesday Jul 15, 2020 #

7 PM

Strength 10:00 [3]

Yoga 25:00 [1]

Monday Jul 13, 2020 #

1 PM

Bike - Mountain 1:30:51 intensity: (28 @0) + (19:45 @1) + (38:40 @2) + (31:20 @3) + (38 @4) 20.21 mi (13.3 mph) +212m
ahr:136 max:170 shoes: Trek Superfly

Nice afternoon for a spin.

Sunday Jul 12, 2020 #

2 PM

Run 1:55:31 intensity: (28 @1) + (6:25 @2) + (1:13:57 @3) + (32:13 @4) + (2:28 @5) 9.55 mi (12:06 / mi) +374m 10:47 / mi
ahr:159 max:180 shoes: Speedcross 4 - Navy

Loop around South Park. Mixed it up and went on some different trails. Almost continuous rumbles of thunder after an hour or so. The rain held off for a long time and after all the suspense it rained lightly for the last 20 min. The rain was nice and cool. Legs didn't have much energy.

Saturday Jul 11, 2020 #

3 PM

Run 55:24 intensity: (29 @1) + (5:33 @2) + (22:53 @3) + (24:46 @4) + (1:43 @5) 6.22 mi (8:54 / mi) +60m 8:39 / mi
ahr:160 max:179 shoes: Ravenna 10.2

To the end of the trail and back.

Thursday Jul 9, 2020 #

3 PM

Run 49:07 intensity: (50 @2) + (37:04 @3) + (10:50 @4) + (23 @5) 5.12 mi (9:36 / mi) +93m 9:05 / mi
ahr:158 max:176 shoes: Ravenna 10.2

So hot. Ran down a different branch of the trail than usual to stay (mostly) in the shade.
7 PM

Strength 14:00 [3]

Yoga 32:00 [1]

Tuesday Jul 7, 2020 #

9 AM

Bike - Road 1:14:57 intensity: (1:31 @0) + (13:36 @1) + (32:14 @2) + (23:12 @3) + (3:01 @4) + (1:23 @5) 19.6 mi (15.7 mph) +294m
ahr:137 max:184 shoes: Cervelo S2

Loop to and from the Peek n Peak. We were cruising on the way out, and then we found the hills on the return trip. The ups were tough, but totally worth it to get to fly down the other side! I need to work on my hill legs. Nice loop with decent pavement and not much traffic.
6 PM

Strength 12:00 [3]

Monday Jul 6, 2020 #

8 AM

Run 49:27 intensity: (50 @2) + (39:56 @3) + (4:20 @4) + (4:21 @5) 5.4 mi (9:09 / mi) +19m 9:03 / mi
ahr:160 max:181 shoes: Ravenna 10.2

Checked out the rail trail in Sherman. It was nice, I’d definitely run there again.

Sunday Jul 5, 2020 #

7 AM

Run 2:11:55 intensity: (2 @0) + (39 @1) + (3:29 @2) + (1:04:03 @3) + (54:35 @4) + (9:07 @5) 11.11 mi (11:52 / mi) +264m 11:04 / mi
ahr:163 max:184 shoes: Speedcross 4 - Navy

Trail run in the Finger Lakes National Forest. First day I felt like going on a longer run. It was quite enjoyable. We had run in the N section previously and it was a lot of fields. Today we ran in the S section and it was mostly wooded. Some trails were a little overgrown, but most were nice. The deer flies were annoying.
C • Deer fly patches 2

Saturday Jul 4, 2020 #

8 AM

Strength 12:00 [3]

Adding strength back into the routine.
9 AM

Bike - Road 56:55 intensity: (12:10 @1) + (35:44 @2) + (9:01 @3) 15.64 mi (16.5 mph) +89m
ahr:133 max:155 shoes: Cervelo S2

Spin down E Lake Rd. Nice pavement with not much traffic - and no flats today! Legs a little heavy after yesterday.

Run 19:44 intensity: (25 @1) + (48 @2) + (17:54 @3) + (37 @4) 2.11 mi (9:21 / mi) +27m 8:59 / mi
ahr:154 max:167 shoes: Ravenna 10.2

Short run into Sampson to round out the morning.

Friday Jul 3, 2020 #

6 AM

Bike - Road 3:34:42 intensity: (15:30 @1) + (1:38:21 @2) + (1:39:09 @3) + (1:42 @4) 54.42 mi (15.2 mph) +683m
ahr:141 max:174 shoes: Cervelo S2

Bike to Taughannock Falls for Kevin’s birthday! It rained lightly on and off for the first half hour, but then turned into a really nice morning. We were on a rough road around mile 15 and soon after I got a flat. Stopped to fix it and we continued on. Checked out the gorge near the state park entrance and then biked up this super steep hill. Thought I might have to walk, but powered through. We rode along the gorge and then headed back. Around mile 35 Kevin got a flat! I had a partial CO2 canister left and luckily it was just enough. Fun ride. Pretty happy we didn’t have to call for a pickup. I think we need new tires.

Wednesday Jul 1, 2020 #

4 PM

Strength 14:00 [3]

Yoga 26:00 [1]

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