Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 31 days ending Jan 31, 2021:

activity	#	time	miles		km		+ft
Walking	18	13:02:41	30.08	(26:01)	48.41	(16:10)	967
Biking (stationary)	7	2:59:23	32.96	(5:27)	53.04	(3:23)
"Running"	6	1:29:51	6.92	(12:59)	11.14	(8:04)	75
Pickleball	1	20:00
Run/walk	1	6:43	0.56	(12:00)	0.9	(7:27)	6
Total	32	17:58:38	70.52		113.49		1047

1:21

0:00

» now

Saturday Jan 30, 2021 #

11 AM

Biking (stationary) 19:34 [3] 4.1 mi (4:46 / mi)
ahr:102 max:114

Campus loop again, two laps. Avg 83 watts.

1 PM

Walking (Dog walk) 48:00 [1] 1.5 mi (32:00 / mi)

HJ trail, with Cheryl, trailsnail, and Hanna. Distance is an estimate, from the number of steps my Fitbit said I did (3900) and my assumption that my stride length was a little shorter than usual because of the snow.

Friday Jan 29, 2021 #

11 AM

Biking (stationary) 31:55 [2] 6.1 mi (5:14 / mi)
ahr:94 max:104

Rec center bike ride, campus loop again. This time I was determined to do three laps instead of my usual two, so the avg speed was lower than last time. Avg 69 watts. (vs 78 last time)

Thursday Jan 28, 2021 #

10 AM

Walking (Dog walk) 39:44 [2] 1.35 mi (29:29 / mi) +127ft 27:04 / mi
shoes: Asics Gel Kahana 7

Walk at Lucien Morin with Hanna and trailsnail. Cold and windy. Most trails had been tracked down but not hard packed.

Wednesday Jan 27, 2021 #

7 PM

Walking (Treadmill) 30:00 [2] 1.6 mi (18:45 / mi) +210ft 16:41 / mi
shoes: Hoka Clifton 4

Treadmill walk at the Rec Center. I was close to the only one in the fitness room. Used an incline of 2.5% at first, and increased it to 3.0 and then 3.5% during the walk.

Tuesday Jan 26, 2021 #

10 AM

Biking (stationary) 20:09 [2] 4.1 mi (4:55 / mi)
ahr:90

Campus loop, just like yesterday. Two laps. 78 watts; 90 bpm. Slightly faster.

Monday Jan 25, 2021 #

9 AM

Biking (stationary) 21:14 [3] 4.1 mi (5:11 / mi)
ahr:100

70 watts. Campus Loop, two times around. Tried to push the pace a little more than usual.

To show how much my conditioning has deteriorated, probably due to a combination of getting older and have been injured a few months ago which has significantly curtailed my getting-in-shape activities, in Feb. of 2017 I did this exact course, three loops instead of two, and averaged 13.7 mph. I registered 89 watts instead of 70, and my avg pulse rate was 85 instead of 100.

1 PM

Run/walk 6:43 [3] 0.56 mi (12:00 / mi) +6ft 11:53 / mi
ahr:140 max:150 shoes: Adidas Terrex

I did a very short run/walk after pickleball. I've determined that I'm in extremely bad shape endurance-wise, but this run actually felt good because my legs seem to have recovered enough to do what I would consider actual running, rather than shuffling. While running, I seemed to be going at about a 10:45/mile pace. I started off with 90 sec running / 30 sec walking but quickly ran out of gas, and backed off to around 60 sec running / 60 sec walking.

Pickleball 20:00 [1]

First actual pickleball games (two) since Nov. 6, when I injured myself playing pickleball. Low intensity games which was just what I needed at this point in time. Outdoors, at Greenwood Park in Penfield; sunny and 34 degrees. Trailsnail and Paul shoveled off one court yesterday, otherwise there's no way we would have been playing outdoors. Expecting 4" of snow tomorrow, so this will be the last outdoor pickleball in a while, without some shoveling!

Sunday Jan 24, 2021 #

12 PM

Walking (Dog walk) 30:00 [1] 1.1 mi (27:17 / mi)
shoes: Adidas Terrex

Ellison dog park, with Cheryl, Hanna, and Teddy. Four loops around.

4 PM

Walking (Dog walk) 38:00 [1] 1.5 mi (25:20 / mi)
shoes: Adidas Terrex

Walk with Teddy, over to Finn Park, around the parking lot, and back.

Saturday Jan 23, 2021 #

11 AM

Biking (stationary) 35:39 [2] 6.0 mi (5:57 / mi)
ahr:76 max:95

"Redwood Dash" course on the recumbent bike at the Rec Center. I took it fairly easy because I wanted to do a somewhat longer ride than I usually do. Still, I ran out of gas pretty quickly. Not cardiovascular, just legs.

Thursday Jan 21, 2021 #

9 AM

Walking (Dog walk) 49:43 [1] 2.04 mi (24:25 / mi) +23ft 24:09 / mi
shoes: Adidas Terrex

Wednesday Jan 20, 2021 #

2 PM

Biking (stationary) 26:52 [3] 4.46 mi (6:01 / mi)
ahr:92 max:110

Tuesday Jan 19, 2021 #

11 AM

Biking (stationary) 24:00 [2] 4.1 mi (5:51 / mi)
ahr:85 max:110

Biking at Webster Rec. I'm in terrible biking shape. I had my pacer set to his slowest level (50 watts) and I was behind him much of the ride. I put on a burst over the last half mile and wound up 18 seconds ahead.

Monday Jan 18, 2021 #

Note

7636 steps.

3 PM

Walking (Dog walk) 45:00 [1] 2.0 mi (22:30 / mi)
shoes: Adidas Terrex

Walk with Hanna, around the big block.

Sunday Jan 17, 2021 #

Note

9371 steps.

Saturday Jan 16, 2021 #

Note

14,159 steps.

11 AM

Walking (Dog walk) 44:54 [1] 1.98 mi (22:40 / mi) +11ft 22:33 / mi
shoes: Adidas Terrex

Around the big block with Hanna. Upper 30's but a bit of a breeze from the west.

1 PM

"Running" 25:02 [3] 1.96 mi (12:48 / mi) +2ft 12:47 / mi
ahr:130 max:140 shoes: Hoka Clifton 4

Run/walk, around the big block. Started out 90 sec run / 30 sec walk but quickly realized that if I was going to achieve my goal of nearly 2 miles, I'd have to back off a bit on the running. From that point on, I did 80 sec run / 40 sec walk.

Friday Jan 15, 2021 #

Note

12,831 steps.

2 PM

Walking 36:00 [2] 1.7 mi (21:11 / mi) +194ft 19:07 / mi
shoes: Adidas Terrex

Glen Edith, one loop.

Thursday Jan 14, 2021 #

Note

10,964 steps.

Wednesday Jan 13, 2021 #

Note

12,401 steps.

3 PM

"Running" 19:17 [3] 1.5 mi (12:49 / mi) +61ft 12:21 / mi
shoes: Hoka M Clifton 5

Run/walk again: 90 sec / 30 sec. Slightly further and slightly faster than last time, plus there were some slight hills. Still a real struggle. I was totally out of gas when I hit the 1.5 mile mark which was my target.

Tuesday Jan 12, 2021 #

Note

10,098 steps.

1 PM

Walking (Dog walk) 51:32 [1] 1.84 mi (28:02 / mi) +155ft 25:58 / mi
shoes: Adidas Terrex

I tried incorporating some hills into this walk by going to Lucien Morin Park. I was able to handle the hills OK, but the ground was generally frozen mud, sometimes with a think layer of snow on top, so I was a bit concerned about slipping and falling. My recovery is going decently but I'm not sure if a fall on hard ground would be a setback or not, and I didn't really want to find out.

Monday Jan 11, 2021 #

Note

12,909 steps.

9 AM

Walking (Dog walk) 58:00 [1] 2.3 mi (25:13 / mi) +3ft 25:11 / mi
shoes: Adidas Terrex

Over to Finn Park and back with Hanna.

4 PM

"Running" 17:33 [2] 1.31 mi (13:25 / mi) +5ft 13:22 / mi
shoes: Hoka M Clifton 5

"run"/walk, with 90 seconds "running" (at around 13 min/mile) and 30 seconds walking. Pulse still high when I started each walking break, around 140, but at least that's less than the 160 I was hitting last time (which makes sense because last time it was more running and less walking).

Sunday Jan 10, 2021 #

10 AM

Walking (Dog walk) 30:00 [1] 1.1 mi (27:17 / mi)
shoes: Adidas Terrex

Walk over to Heathland and around the "little block". Through the woods trail on the way over.

Saturday Jan 9, 2021 #

Note

9859 steps

1 PM

Walking (Dog walk) 35:00 [1] 1.2 mi (29:10 / mi)
shoes: Adidas Terrex

Out to the 104 path, and down the path just a short ways.

Friday Jan 8, 2021 #

11 AM

Walking (Dog walk) 33:39 [1] 1.29 mi (26:05 / mi) +22ft 25:40 / mi
shoes: Adidas Terrex

Walk with Hanna at Webster Rec. Exploring some of the newly created trail in the wooded area off of the paved loop path. I had intended to walk longer but I have an issue with keeping my hands warm in cold weather (Reynaud's syndrome), and I really could have used mittens rather than gloves today.

2 PM

"Running" 12:45 [2] 1.0 mi (12:41 / mi) +2ft 12:40 / mi
shoes: Hoka M Clifton 5

I managed to cover 1 mile, but that was with two walking breaks.

My legs continue to feel weak and wobbly, which is somewhat expected, but I'm also woefully out of shape, more so than I might have expected. I took my pulse at each walking break, and it was right around 160 which is very high for me.

Thursday Jan 7, 2021 #

Note

11,341 steps

10 AM

Walking (Dog walk) 1:02:53 [1] 2.22 mi (28:19 / mi) +91ft 27:16 / mi
shoes: Adidas Terrex

HJ trail, with Hanna.

Wednesday Jan 6, 2021 #

Note

9717 steps

1 PM

"Running" 8:22 [3] 0.64 mi (12:58 / mi) +2ft 12:56 / mi
max:160 shoes: Hoka M Clifton 5

Second attempt at a "run". Slightly further and slightly faster than my last attempt. Possibly the most discouraging thing about this "run" is that my pulse was at 160 when I finished. Usually, it doesn't go much about 145 or so when I was back doing more real runs.

Tuesday Jan 5, 2021 #

Note

12,795 steps

Monday Jan 4, 2021 #

Note

13,231 steps.

10 AM

Walking (Dog walk) 50:00 [1] 2.0 mi (25:00 / mi)
shoes: Hoka Clifton 4

Walk with Hanna, around the big block. (to include the Rt 104 path from Bay to Maple)

2 PM

"Running" 6:52 [2] 0.5 mi (13:41 / mi) +3ft 13:36 / mi
shoes: Hoka M Clifton 5

It isn't much but I have to start somewhere. My first "run" since my injuries, if you can call jogging very slowly running. I did manage 0.5 miles continuously, with no walking breaks. Believe it or now, I was somewhat winded by the end, and my legs were feeling increasingly wobbly so I walked the last 100 meters or so back to the house.

4 PM

Walking (Dog walk) 25:00 [1] 1.0 mi (25:00 / mi)
shoes: Hoka Clifton 4

Walk with Hanna, around the little block this time.

Sunday Jan 3, 2021 #

Note

8213 steps

Saturday Jan 2, 2021 #

Note

13,128 steps

Friday Jan 1, 2021 #

Note

13,628 steps

10 AM

Walking (Dog walk) 1:15:16 [1] 2.37 mi (31:46 / mi) +131ft 30:11 / mi
shoes: Adidas Terrex

Webster Park walk with Cheryl, Hanna, and Teddy. I'm not sure I've ever seen that many people out walking in the park.

But even more crowded was the Whiting Road trail system. We drove past it on the way to and from Webster Park. On our way up, the parking lot was jam packed. On our way back, not only was the parking lot packed, there were probably 20 cars parked on the shoulder of Whiting Road.

This was the longest walk I've done post-injury, and the most rugged, and the hilliest; even though Webster Park is hardly rugged or hilly by most standards, it is more so than the walks I've been doing on roads and on the Rt-104 path.

« Earlier | Later »