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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sandy

In the 30 days ending Jun 30, 2019:

activity # timemileskm+mload
  hiking9 17:08:22 42.8(24:02) 68.88(14:56) 1758314.1
  orienteering6 4:53:10 8.92 14.36 354172.1
  cardio5 4:34:56 3.89 6.2598.7
  strength & stretching6 3:46:57 0.17 0.2787.9
  other2 2:00:0024.0
  walking2 51:17 0.98 1.58 714.4
  map hiking1 45:25 1.54(29:30) 2.48(18:20) 4320.7
  treadmill2 41:04 2.06(19:58) 3.31(12:25)16.5
  swimming1 30:0012.0
  Total27 35:11:11 60.35 97.13 2162760.3
  [1-5]27 35:03:00

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Sunday Jun 30, 2019 #

strength & stretching 40:00 [3]

Core DVD. I was surprised that this was not easier with all the training and classes at the gym. Probably should do this once a week.

The heat rash is getting better but I still didn't want to put on my knee brace so I settled for something in my basement where I knew I wouldn't need it.
3 PM

hiking 1:12:52 intensity: (36:03 @1) + (25:27 @2) + (4:48 @3) + (49 @4) + (5:45 @5) 3.4 mi (21:26 / mi) +86m 19:52 / mi
ahr:105 max:165

Mac's slow is my fast.

Friday Jun 28, 2019 #

8 AM

hiking 5:52:23 intensity: (2:05:28 @1) + (3:46:54 @2) + (1 @3) 13.59 mi (25:56 / mi) +766m 22:04 / mi
ahr:98 max:100

Trying to get a sense of how long and far I can go at the CNYO rogaine. My knee was pretty sore for the last hour of this and I was really ready to be done.

Feel okay now after rehydrating and resting although I have some nasty heat rash around my ankles and where the knee brace straps go.
C • Good job 5

Wednesday Jun 26, 2019 #

Event: DVOA Green Lane Park
 
2 PM

hiking 35:20 intensity: (1:23 @1) + (13:59 @2) + (17:56 @3) + (1:58 @4) + (4 @5) 1.26 mi (28:02 / mi) +22m 26:35 / mi
ahr:112 max:147

hanging controls

Tuesday Jun 25, 2019 #

strength & stretching 1:20:00 [3]

class at the gym plus the walk there and home
9 AM

cardio 1:27:37 intensity: (26:42 @1) + (11:04 @2) + (44:47 @3) + (2:33 @4) + (2:31 @5) 1.96 mi (44:36 / mi)
ahr:107 max:152

Monday Jun 24, 2019 #

strength & stretching 30:00 [3]

Session with trainer.

walking 30:00 [2]

Walk to the gym, then on the treadmill a little faster to warm up and then home.

Sunday Jun 23, 2019 #

Event: DVOA Springton Manor
 
6 PM

hiking 55:15 intensity: (5:06 @1) + (18:27 @2) + (31:42 @3) 2.85 mi (19:23 / mi) +116m 17:13 / mi
ahr:111 max:128

Saturday Jun 22, 2019 #

2 PM

hiking 4:02:49 intensity: (8:11 @0) + (54:39 @1) + (1:18:04 @2) + (1:10:05 @3) + (22:24 @4) + (9:26 @5) 8.8 mi (27:36 / mi) +350m 24:34 / mi
ahr:109 max:157

Inspired by Ann's outing a few weeks ago, did this today with Dennis. Didn't stop too long at the lookouts and didn't stop the watch either.
C • Awesome 2

Friday Jun 21, 2019 #

1 PM

hiking 2:13:40 intensity: (4:01 @1) + (2:09:39 @2) 6.47 mi (20:40 / mi) +200m 18:51 / mi
ahr:108 max:109

Was expecting the trails to be pretty muddy but they weren't bad at all.

Thursday Jun 20, 2019 #

cardio 1:00:00 [3]

Class at the gym. Good workout.

Wednesday Jun 19, 2019 #

swimming 30:00 [3]

Swam laps for half an hour at the gym. Lost count multiple times so I have no idea how far I went. I decided on a time limit and luckily 30 minutes came up just as my feet started cramping. I'd forgotten about that little annoyance.

orienteering 28:25 [3]

Sprint at Hibernia. No errors but was only able to jog about a third of it. Nice tour of the park.

Was pleasantly surprised at how many people showed up given the weather forecast (thunderstorms) but we had clear skies the whole evening.
5 PM

orienteering 28:26 intensity: (17 @3) + (13:11 @4) + (14:58 @5) 1.72 mi (16:31 / mi) +49m 15:10 / mi
ahr:145 max:163


Sprint 2 - Splits

Tuesday Jun 18, 2019 #

9 AM

walking 9:18 intensity: (2:51 @1) + (6:22 @2) + (5 @3) 0.47 mi (19:48 / mi) +7m 18:53 / mi
ahr:102 max:110

To the gym.

cardio 59:47 intensity: (13:06 @1) + (11:39 @2) + (24:25 @3) + (2:49 @4) + (7:48 @5) 0.71 mi (1:24:10 / mi)
ahr:116 max:185

Class at the gym. Really like this instructor.

walking 11:59 intensity: (9:16 @1) + (1:18 @2) + (1:12 @3) + (7 @4) + (6 @5) 0.51 mi (23:29 / mi)
ahr:96 max:152

Home from the gym.

Monday Jun 17, 2019 #

strength & stretching 30:00 [3]

Session with trainer. All legs today; it seemed really hard. I guess taking a week off has that effect. Although she did up the weights on a few things.

Saturday Jun 15, 2019 #

3 PM

hiking 1:06:34 intensity: (12:12 @1) + (19:12 @2) + (35:01 @3) + (9 @4) 3.05 mi (21:50 / mi) +112m 19:35 / mi
ahr:109 max:131

Meadow loop after a couple hours of yard work. Was going to go around twice and had just passed the trail to get out of the park but my ankle started to twinge so I turned around and came home.

Thursday Jun 13, 2019 #

3 PM

treadmill 15:05 intensity: (9 @2) + (14:56 @3) 0.78 mi (19:26 / mi)
ahr:116 max:124

cardio 22:43 intensity: (6:01 @1) + (14:09 @2) + (2:33 @3) 0.29 mi (1:18:17 / mi)
ahr:103 max:119

It was really about 28 minutes but I forgot to start my watch right away.

All shoulder and arm stuff trying to give my ankle more rest.

hiking 10:20 intensity: (7:37 @1) + (2:43 @2) 0.48 mi (21:32 / mi)
ahr:97 max:107

Home from the gym. I also walked to the gym but forgot to start my watch.

Wednesday Jun 12, 2019 #

Event: DVOA Fort Washington
 

Note

Ankle still a little tender so I decided not to do any courses. It was crazy busy all evening with almost 100 starts. Granted most people ran all 3 courses, but that only made it crazier, what with reusing the SI-Air cards over and over and over.
C • Thank you 2

Monday Jun 10, 2019 #

Note

Ankle a bit more swollen and sore than I was expecting.

Sunday Jun 9, 2019 #

Event: SVO Colonel Denning
 
12 PM

orienteering 1:57:11 intensity: (36 @1) + (52 @2) + (17:50 @3) + (1:11:17 @4) + (26:36 @5) 4.43 mi (26:27 / mi) +236m 22:42 / mi
ahr:137 max:165

Green course at Colonel Denning. Several instances of very sloppy orienteering - too high, too low, and generally not using my compass that well on several legs. Always knew generally where I was but it wasn't at the control. Looked for a northern trail to go around a lot of green and couldn't find it so bailed and had to crash through junk. Probably should have eaten a shot blok at the hour mark - about the time I stop focusing.

map hiking 45:25 intensity: (11 @2) + (32:39 @3) + (12:35 @4) 1.54 mi (29:30 / mi) +43m 27:08 / mi
ahr:125 max:143

Control pickup. Forgot to start my watch when I started and then rolled my ankle after getting to the first control.

Green - Splits

Thursday Jun 6, 2019 #

4 PM

hiking 59:09 intensity: (19:30 @1) + (20:14 @2) + (19:25 @3) 2.9 mi (20:24 / mi) +105m 18:20 / mi
ahr:105 max:122

Very slow around the meadow loop with Sandy. Felt good after pulling out dead and other overgrown stuff for a couple hours.

Wednesday Jun 5, 2019 #

orienteering 44:30 [3]

Sprint at Ridley. 3-4-5 was a rocky, thorny mess. I kept falling down on the rocks and sticking my hands in prickers. I was not a happy camper. All incentive to try to run faded after that debacle.
2 PM

cardio 44:49 intensity: (13:57 @1) + (18:56 @2) + (11:56 @3) 0.92 mi (48:42 / mi)
ahr:104 max:127

Session with Colleen plus the walk home.

Sprint 2 - Splits

Tuesday Jun 4, 2019 #

strength & stretching 30:00 [3]

Went to the gym for class and stopped to chat with the manager that had seen me not have a session yesterday. To make up for the miscommunication he offered me a free training session on the spot so I did that instead of going to class.

Monday Jun 3, 2019 #

other 1:00:00 [1]

And another several hours worth of yard work.
3 PM

treadmill 25:59 intensity: (1:43 @1) + (8:28 @2) + (10:30 @3) + (4:25 @4) + (53 @5) 1.28 mi (20:18 / mi)
ahr:117 max:155

Thought I had a session with my trainer but it turns out I didn't. This was my warm up on the treadmill. Did 6 1 minute jogs at a very slow pace and 10% incline since that's easier on my knees.

strength & stretching 16:57 intensity: (13:19 @1) + (2:07 @2) + (1:31 @3) 0.17 mi (1:39:33 / mi)
ahr:92 max:119

Then some ab work until I figured out that I didn't have a session and walked home.

Sunday Jun 2, 2019 #

other 1:00:00 [1]

Several hours of yard work.

Saturday Jun 1, 2019 #

Event: Return to the Ridge
 

orienteering 8:11 [3]

Forgot to start my watch right away - this is the beginning part.

Lost a couple of minutes at 9 when I didn't read the map properly to see there was a cliff and a boulder and when I got to the feature - unfortunately on the wrong side or I would have seen the flag - looking for just a boulder it seemed too large to be what I wanted so I hunted around a bit looking for another boulder. Eventually convinced I was in the right spot went and looked closer and saw the streamer and then the flag. Then took a very conservative route using trails to 10 and then again to 12.

Wonderful woods though and I had a great time and very happy I made the drive up there.
10 AM

orienteering 1:06:27 intensity: (49 @2) + (9:16 @3) + (35:56 @4) + (20:26 @5) 2.77 mi (23:59 / mi) +69m 22:15 / mi
ahr:140 max:183


Brown - Splits

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