Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: danieloconor

In the 7 days ending Oct 4, 2014:

	activity	#	time	miles		km		+m
	Orienteering	5	3:46:06	15.5	(14:35)	24.95	(9:04)	930	52 /	54c	96%
	Running	4	2:29:58	20.0	(7:30)	32.19	(4:40)	400
	Rucking	1	35:11	2.3	(15:18)	3.7	(9:30)	60
	Calisthenics	1	34:00
	Strength Training	1	30:00
	Total	12	7:55:15	37.8		60.83		1390	52 /	54c	96%
averages - sleep:6.6 weight:156lbs

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Saturday Oct 4, 2014 #

12 PM

Orienteering 1:05:17 [3] *** 4.9 mi (13:19 / mi) +300m 11:12 / mi
spiked:13/13c shoes: Asics Gel Excel 33

Letchworth State Park; M-Green; 10:53/km

3 PM

Running warm up/down 2:28 [3] 0.3 mi (8:13 / mi)
slept:9.0 shoes: Asics Gel Excel 33

Long Green X - Splits

Friday Oct 3, 2014 #

3 PM

Orienteering 17:03 [4] 2.2 mi (7:45 / mi) +50m 7:14 / mi
spiked:19/19c slept:5.5 shoes: Asics Gel Excel 33

Rochester Geneseee Valley Park M-Green

4 PM

Running warm up/down 11:31 [1] 1.3 mi (8:52 / mi) +30m 8:16 / mi
shoes: Asics Gel Excel 33

Genesee Valley Park

Sprint Green - Splits

Wednesday Oct 1, 2014 #

5 PM

Orienteering 25:37 [4] ** 2.1 mi (12:12 / mi) +190m 9:31 / mi
spiked:10/10c slept:5.5 shoes: Nike Vomero 7

9:51/km; Bull Pond Sprint

Orienteering 10:00 [1] 0.7 mi (14:17 / mi) +40m 12:08 / mi
shoes: Nike Vomero 7

Picking up points

8 PM

Calisthenics 34:00 [3]
shoes: Nike Pegasus 30 Blue

pullups, chinups, abs, pushups

Tuesday Sep 30, 2014 #

6 AM

Rucking 35:11 [4] 2.3 mi (15:18 / mi) +60m 14:09 / mi
slept:4.5 weight:156lbs

83 lbs ruck, Grant Barracks to Buffalo Soldier field to Michie Stadium & down to Grant

3 PM

Running 15:55 [3] 2.1 mi (7:35 / mi)
max:176 shoes: Nike Pegasus 30 Blue

PE215 Lab: 30, 60s; 60, 120s @ Shea stadium

4 PM

Orienteering 53:03 [3] *** 3.1 mi (17:07 / mi) +170m 14:37 / mi
spiked:10/12c shoes: Nike Vomero 7

Window O near Blackcap Mountain

Monday Sep 29, 2014 #

5 PM

Orienteering 55:06 [3] 2.5 mi (22:03 / mi) +180m 18:01 / mi
slept:6.0 shoes: Nike Vomero 7

Window-O at Blackcap Mountain

Sunday Sep 28, 2014 #

9 AM

Running long 2:00:04 [5] 16.3 mi (7:22 / mi) +370m 6:53 / mi
ahr:176 slept:9.0 shoes: Nike Pegasus 30 Blue

Half Marathon Split: 1:36:30; ran from Grant Barracks to Washington Gate, to Lee Gate, down ODIA hill to Rugby Complex, around fields at Shea Stadium 2x, down to Thayer Gate, around Buffalo Soldier field and up to Michie Stadium, to Washington Gate again, around Cullum road and back to Grant Barracks

C • Dang, nice miles. I'm in fo... 2

4 PM

Strength Training 30:00 [3]
shoes: Nike Pegasus 30 Blue

Triceps press, bicep curls, IOCT practice

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